Blackberry Vanilla Creme Smoothie

Here is a great smoothie recipe.  I use this smoothie as a meal replacement or a post-workout fuel source, especially if it is only a couple of hours before I go to bed.  This recipe contains casein protein, which digests much more slowly than whey protein.  Because of this it provides fuel for your muscles while you sleep.  If you are trying to build lean muscle, it is a good idea to have casein protein before you go to bed, especially after a strenuous workout.  Whey protein is digested rather quickly and doesn't have the same sustained protein release that you get with casein powder.  An added benefit is that your digestive system works to utilize the casein protein and since it takes longer, your body will burn more calories while you sleep.  I normally caution my clients not to consume fruit before bedtime due to the sugar content, however with this smoothie there is more than enough protein (and fiber from the blackberries) to offset the "sugar spike" and glycemic reaction you get with fruit and you'll be unlikely to store the excess sugar as fat.

Ingredients:
FAGE (or other 0% fat Greek yogurt)
Frozen, unsweetened blackberries, blueberries, or raspberries
Optimum Nutrition Cookies N' Cream Casein Powder (or similar)
Pure Protein Vanilla Creme Whey Powder
Blue Diamond Vanilla Almond Milk (40 calorie/cup version)

*Since you are using frozen berries you won't need to add ice to thicken this smoothie

For a full recipe (best for meal replacement and/or if you need a big boost of calories and protein from activity such as heavy lifting or after a long run or grueling hike)

6 oz. FAGE
1 cup frozen blackberries
2 cups of vanilla almond milk
1 heaping scoop of cookies n' cream casein powder
1 level scoop of Pure Protein Vanilla Creme whey powder
Combine all ingredients in a blender until smooth.
This yields one or two servings (you can save half for later or just reduce the recipe by half if you wish.  My wife and I often split one.)

Full recipe= 541 calories, 51 grams of carbohydrates, 8 grams of fat, and 70! grams of protein
1/2 recipe= 270 calories, 25.5 g of carbs, 4 g of fat, and 35 g of protein

Yogurt Parfait Recipe

1  Fage 0% in 6 oz. container
1 cup of fresh or thawed frozen berries of your choice (I like Wyman's Triple Berry Blend)
3/4 cup of whole grain granola
   -Or-
1/4 cup of unsalted sunflower seed kernels, almonds, or walnuts for a gluten-free option
1 scoop of protein powder (I like ON Cookies N' Cream flavored casein powder)
   -Or-
A gluten-free protein powder such as Vanilla Whey Protein

Stir all ingredients in a bowl and enjoy!
This recipe is 1 serving and is around 450 calories depending on your choice of ingredients.  It contains roughly 50 grams of protein and 30 grams of carbs using the option with nuts.  You'll also get over 15 grams of healthy fats from the nuts.  The granola option will yield more carbs and fiber.  This is a great breakfast and an excellent dessert.  If you use it as a dessert, you can split it with someone, though you probably won't want to!

Tropical Strawberry Shakeolgy Recipe

Here is a great recipe that you can enjoy at anytime, especially if you're craving sweets.  It is also also well-balanced with protein and carbohydrates and makes an excellent meal replacement. 

8 oz.  Fage 0% Greek Yogurt
1 cup fresh berries (or thawed frozen berries--I like Wyman's Mixed Berries)
1 scoop of Tropical Strawberry Shakeology

Mixed together and enjoy!  The shot of protein and fiber will keep you feeling full for hours.
It is 355 calories, 40 gram of protein, 48 grams of carbs, and 2 grams of fat.

Get your Tropical Shakeology at:

www.teachbeachbody.com/davidcely