One look at the list of ingredients on a canister of protein powder (or the back of a packaged protein bar) is the first clue that what we may be thinking about putting into our bodies isn’t real. In fact, not only is it not real, it’s not healthy either!
In her just-released book High Protein, No Powder Bars & Smoothies, Tiffany Terczak shares the sad truth about what’s really lurking in those convenient packaged protein boosters and how we can use wholesome real food ingredients instead to create delicious high protein smoothies and bars.
You know me. I don’t recommend anything unless I personally use it and LOVE it! So let me share just a few reasons why I’m so excited about this book!
High Protein, No Powder Bars & Smoothies provides:
• A well-researched, thorough discussion on the dangers of processed protein powders and why/how to avoid them.
• An extensive list of ingredient recommendations for creating great tasting high-protein smoothies and bars, including nutritional information and charts
• An overview of the key ingredients for boosting protein and how to use them to create delicious smoothies and bars
• Substitution recommendations, tutorials for making your own smoothie-making staples, and other helpful resources
• And of course, the recipes … the glorious, great-tasting protein-packed recipes! Plus step-by-step instruction for creating dozens more of your own delicious, nutritious protein-packed smoothies and bars!
Speaking of the step-by-step instructions in this book … one the most practical tips I learned was the simple formula for building a good smoothie. After following Tiffany’s fail-proof method, I was amazed at how much easier my smoothies came together and how much better they tasted too. Yum!
So for less than the cost of one smoothie at your local juice bar, you can purchase a comprehensive guide that will walk you through how to create an endless supply of the most amazingly delicious and nutritious smoothies – dare I say, ones your children may even enjoy with delight!
And in typical fashion, I’ve also talked Tiffany into allowing me to share a fabulous recipe with you – after all tasting is believing, right? So give it a whirl and see what you think. And whether or not you opt to purchase Tiff’s book, be sure to submit a photo in my fun contest (see note below).
Apple Pie Smoothie (GF, DF option)This delicious protein-packed, nutrient-dense smoothie is just one of the many real food smoothie and bar recipes in High Protein, No Powder Bars & Smoothies.
Ingredients
- 1 cup whole milk kefir (or coconut milk)
- 1⁄2 tsp pure vanilla extract
- 1⁄2 cup cooked white beans
- 1 cup loosely packed baby spinach leaves
- 1⁄2 cup banana (approx. half of a medium banana)
- 1 1⁄2 cups peeled apple (approx. 1 large apple)
- 1⁄2 tsp ground cinnamon
- 1⁄4 tsp ground nutmeg
- 1⁄4 cup pure coconut water (or whey)
Instructions
- Add the ingredients in the order listed to a blender and process. Repeat if necessary to ensure smooth consistency. For a thinner smoothie, add additional liquid of your choice.
- Enjoy!
Notes
There's no need for fake processed protein powders when you can enjoy a real food smoothie that really packs a punch of protein (approx. 20 grams) – not to mention, a wealth of beneficial nutrients too!
https://thenourishinghome.com/2014/01/high-protein-smoothies-bars/
This delicious protein-packed, nutrient-dense smoothie is just one of the many real food smoothie and bar recipes in High Protein, No Powder Bars & Smoothies.
Ingredients
- 1 cup whole milk kefir (or coconut milk)
- 1⁄2 tsp pure vanilla extract
- 1⁄2 cup cooked white beans
- 1 cup loosely packed baby spinach leaves
- 1⁄2 cup banana (approx. half of a medium banana)
- 1 1⁄2 cups peeled apple (approx. 1 large apple)
- 1⁄2 tsp ground cinnamon
- 1⁄4 tsp ground nutmeg
- 1⁄4 cup pure coconut water (or whey)
Instructions
- Add the ingredients in the order listed to a blender and process. Repeat if necessary to ensure smooth consistency. For a thinner smoothie, add additional liquid of your choice.
- Enjoy!
Notes
There's no need for fake processed protein powders when you can enjoy a real food smoothie that really packs a punch of protein (approx. 20 grams) – not to mention, a wealth of beneficial nutrients too!
Show off your Real Food Smoothie-stache!
Love real food smoothies like we do? Then be sure to grab Tiff’s book at 30% off (remember to use coupon code: NOURISHHOME30). Then, take a selfie showing off your awesome smoothie mustache (or your kiddos) and email it to me ([email protected]) by 5pm pacific time on Saturday, January 10. With your permission, I’ll post your adorable “smoothie-staches” on The Nourishing Home Facebook page next week. Now that’s going to be FUN!
… so, Real Foodies … start your blenders!
Thanks for sharing. I’m always looking for ways to get more protein into smoothies without resorting to processed powders.
Hi Everyone,
Thanks to all those who shared their thoughts. I have happily purchased the book, and look forward to good health to myself and to all.
Sam
Thanks for this. Does she discuss making a “complete” protein and gear her recipes that way? Thanks:)
Hi Lynda!
The book was not written with complete proteins in mind, and I admit to not knowing much about the topic, but a quick search yields the result that animal proteins ARE complete, so using dairy in the smoothies would be fine. For the DF or vegan, I read “combining two or more incomplete proteins makes a complete protein.” SO, assuming that’s true, some of the DF smoothies containing beans and seeds would be good as well. Finally, I read that hemp hearts are a complete protein, which means that many of the bar recipes are complete by default, and a simple substitution (using one of the printables) can make ANY bar a complete protein.
Whew! So while it wasn’t a goal, it turns out to be anyway!! Best of luck Lynda!
(source: http://www.fitsugar.com/What-Complete-Protein-Inquiring-Vegetarians-Want-Kno-165298)
That’s awesome, Tiffany. Thanks for taking the time to research and provide an answer. I am sure this will benefit many others who may have the same question. Your book is AWESOME! My family and I love it! I’ve gone from smoothie-flop to smoothie ROCKSTAR by following your 4 steps to building nutritious and delicious smoothies.
Thank you so much Tiffany!
Looks great! Do many of the recipes use beans? They are a good protein source, but I can’t eat them, so just wondering before I buy the book? Love the idea!
Hi, Molly! Yes. There are recipes with beans and without. The best facet of this book is the tools she gives you for creating your own unique smoothies based on your personal dietary needs and preferences. For example, she has a whole section on the different types of protein you can use (beans are just one of them) and how to use liquids (again with a long list of options), as well as how to add a creamy base, flavors, nutrition boosters, etc. So it’s more than a cookbook, it’s a thorough education on how to build a healthy real food high-protein smoothie or bar. I do enjoy the 30+ recipes she shares, but what really has been worth every penny is the better understanding I’ve gained in how to create my own unique blends that taste great (just the way I like them) for far less money and far greater nutrition. 🙂
Hello,
I am trying to get into the real food for myself and my family, however, I would love to hear from people who have tried these high protein recipes. Will children truly enjoy it? Will adults truly enjoy it? I want recipes that will work to continue to give healthy options to my kids, but the whole point is that they continue to eat/drink it. Love to hear from you all!
Thanks,
Sam
Sam why not give the recipe I’ve shared from Tiff’s book a try. My kids love it. I think that would be a great test to see if you will enjoy her approach to smoothie making. The book is more about how to build a great smoothie than it is a mere recipe book. Once you follow her formula for building a great smoothie, you can adapt it to your personal tastes by using any number of the suggested ingredients she lists for each step in the process. 🙂 Hope this helps and hopefully some others who have purchased the book will chime in. Blessings, Kelly
Hi, just wondering if the protein bar recipes are grain-free?
Thanks
Hi, Jackie. Yes, they are. The bars consist of a combination of dates, nuts and seeds, and coconut, if desired. 🙂
Thank you for posting this recipe! I am entering my third trimester and finding protein smoothies to be a boon for breakfast. The liquid doesn’t leave me nauseous while still giving me nutrition. I admit to using an organic protein powder but am very interested in trying your recipe!
Thanks, Megan! This recipe comes from my dear friend Tiffany at Don’t Waste the Crumbs. It’s one of the recipes from her terrific new book. I am so glad you’re enjoying it and reaping the benefits of real food protein (for you and your little one). Blessings to you, Kelly 🙂
Hi Kelly,
i recently tried the cheesecake smoothie and it was a hit with my 9 yr old, but my 5 year old thought it was too thick. I will adjust the thickness and try it again.
Thanks for sharing this book.
Sam
Yes, texture can be an issue for children and adults alike. The great thing about smoothies is you can always add more liquid to adjust the thickness. Blessings, Kelly
Hi Kelly, I’ve recently started following your blog. I m curios to know how the shakes in this book (or homemade smoothies) compare to all the products my friends hassle me about trying (body by v, shakology…the list goes on and on).
Hi, Leslie. This book is written by my friend Tiffany and it’s all about using real food to make smoothies rather than using processed protein powders and shake mixes. The philosophy behind the book is that it is not healthy for us to be eating processed foods and that there really isn’t any reason to use these expensive processed ingredients when you can make wholesome, nourishing and tasty high protein smoothies using real food. If you take a look at the recipe Tiffany has shared from the book (the apple pie smoothie) it will give you one example of the types of ingredients used in the book. But she also provides extensive lists of ingredients that can be substituted based on an individual’s dietary preferences – but again, the key is using REAL food, not processed powders and mixes. Hope this helps to better explain. Blessings, Kelly