Choconana Peanut Butter Smoothie

Start sipping this shake within 15 to 30 minutes after exercise to best replenish, replete, and refuel your body

December 3, 2012
Choconana Peanut Butter Smoothie

Makes 1 serving

3/4 cup plain, fat-free Greek yogurt
1/2 cup 1% low-fat milk

1 medium banana

2 tbsp peanut butter
2 tsp unsweetened cocoa powder
1 tsp vanilla extract

A combination of milk, Greek yogurt, and peanut butter jacks up the protein to 34 grams, making this beverage more of a post-recovery meal than snack. Banana supplies sweetness and contributes to the eight grams of fiber—which is nearly 35% of what you need for the day. Unsweetened cocoa powder provides powerful antioxidants that head off cell damage linked to heart disease and cancer. Choose alkaline-free cocoa powder for the highest levels of protective com- pounds. As part of a balanced, low-fat eating plan, a regular dose of cocoa powder can raise HDL (good cholesterol) and lower total blood cholesterol levels, helping to keep clear the blood vessels that supply your muscles, heart, and brain.

Nutrition Facts (per serving):
457 calories, 34g protein, 39g carbohydrates, 8g fiber, 18g fat, 4g saturated fat, 0mg cholesterol, 255 mg sodium