Skim milk powder is a low-fat, economical substitute for whey protein isolate or concentrate powders that are all the rage in body-builder circles. A half-cup (125 ml) of dry skim milk powder contains 22 grams of protein, 32 grams of carbohydrate and over half, 800 mg, of your daily requirement for calcium -- all for only 230 calories. Skim milk powder also makes your shake taste rich and creamy without adding a lot of fat.
Step 1
Assemble your blender and place the skim milk powder, water, berries, ice cubes and banana in it.
Step 2
Put the lid on and blend on high until ice is completely crushed with no chunks.
Step 3
Pour your smoothie into a tall glass or use a "to-go" cup, if taking it on the road.
Step 4
Disassemble your blender and clean it immediately so it's ready to go next time.
Step 5
Drink your skim milk protein shake while it's cold and fresh. It contains roughly 250 calories, 22 grams of protein, 40 grams of carbohydrate, 800 milligrams of calcium and over half your day's worth of vitamin C, with less than 3 grams of fat.
Tips and Warnings
- Frozen fruit is always available and is more convenient than fresh fruit as it doesn't need to be washed or cut up. Experiment with different seasonal fruits like melons, mango, pineapple or even throw in a handful of greens like spinach, cucumber, celery or chopped kale. You'll be amazed at how easy it can be to increase your fruit and vegetable intake with skim milk protein shakes. You can also go gourmet and add cinnamon, vanilla extract, or a touch of cocoa to your shakes.
- Always supervise a child who is operating a blender.
Things You'll Need
- Blender
- 1/2 cup skim milk powder
- 1 1/2 cup water
- 1 cup frozen or fresh berries
- 1/2 cup ice cubes
- 1/2 banana (if a thicker shake is desired)
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