Awesome Protein Boost

February Focus includes increasing  protein intake to assist with  hair and nail growth and to increase staying power throughout the day. No more afternoon slumps!

The first recipe, which I found on Blended Recipes,  is mainly for growing sons (I have 3 of those!) and those doing regular exercise and gym workouts. But do try it if you feel so inclined.
http://blendedrecipes.com/

Sources of protein
Peanut Butter
This is a hidden gem in the food cupboard. It has fiber and protein both of which help to keep you feeling full for longer, so you don't need to eat a lot of it. It is nutrition packed with great goodness. Vitamin E, bone-building magnesium and muscle friendly potassium to name a few of them, all in a serving of this little thought of food. 

Greek Yogurt 
Packed with protein which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner. Be wary of the fat content in Greek yogurt. 
Best to buy low fat or no fat versions for health benefits. I originally used yogurt I had in the fridge at the time and will be changing to Greek yogurt in the future. 

If you like peanut Butter and do not have any nut allergies, this one really works well. 

Protein powder
A concentrated shot of protein to enhance the drink. There are many on the market to choose from which you can research for your individual needs. Fortunately there are small sizes available to help you in your trial and error here. Do not worry as the amount that you will be using will not give you hard muscles like Popeye! 

This smoothie is great for after a workout or as a meal replacement to prevent you from flagging mid afternoon in addition to all the many nutritional benefits.

Recipe 1

2 banana
1 scoop of Protein powder
1 tbsp peanut Butter
Few Frozen Mango chunks
1 Tbsp Oats
1 cup of no fat Greek yogurt (you can use a flavor of your choice)
Add extra milk or water for liquid
1 tsp honey (or natural sweetener of your choice)

Blend Away! 

Recipe 2 

This is a protein and iron boost drink with Spinach

Spinach
A very nutrient-dense food. It is low in calories yet very high in vitamins and minerals.
This is an excellent leafy green vegetable which is high in iron, protein with an abundance of nutrients which put it on the list of super foods.

1 Banana
1 Apple
Mango Chunks
2-3 Tbsp Flavored No Fat Greek Yogurt
1 Tbsp Oats
A good handful of spinach

Blend Away!

Try these and enjoy good health
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