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Diet March 2018

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Here are a few quick high protein smoothie recipes to help meet your daily protein requirements.

Apple Chia Smoothie:
1 no – Apple
2 tsps. – Chia seeds
200 ml – Skimmed milk 
50 g – Low fat curd
2 – Dates, chopped 

Method: Wash and core the apples. Roughly chop the apples and dates. In a blender add all the ingredients and blend to a smooth shake.
Serve cold.

This quick and simple recipe can give you approximately 17 grams to 19 grams of protein.

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Coffee Cinnamon Banana Smoothie:
1 medium – Banana, frozen.
200 ml – Low fat milk.
50 g – Low fat curd.
2 tbsps. – Almond powder.
3 tsps. – Flax seeds.
2 tsps. – Instant coffee powder.
Few pinches – Cinnamon.
Stevia – to taste.
Method:Chop the frozen banana in small pieces. Roast 8 to 10 pieces of almonds and the flax seeds lightly. Cool them, and grind to a powder. In a blender add all the ingredients and add stevia as per taste. 

A quirky twist to get your morning dose of coffee in a more wholesome manner, this smoothie can give you about 18 to 20 grams of protein in one go.

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Peanut Butter Protein Punch
100 g – Greek Yogurt.
100 ml – Orange Juice.
1 tbsp. – Peanut Butter.
15 g – Peanut powder, lightly roasted.
1 cup – Mixed berries/fruit.
15 g – Museli/oats.
2 tsps. – Chia seeds.

Method: In a blender add all the ingredients and give a whiz. You can add ice cubes to the smoothie to give it a frozen twist.

A filling, high protein option for breakfast that can last you up to lunch, this smoothie can give you approximately 20 grams to 22 grams of protein.

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The Green Fruit Smoothie
1 no. – Pear.
1 cup – Mixed greens (Spinach, celery, Mint)
100 g – Greek yogurt.
100 ml – Iced green tea.
15 g – Mixed seed powder.
As per taste – Honey.
Method: Wash and roughly chop the pear. Add this along with the washed greens to the blender. Make a powder of lightly roasted different seeds like flas, sunflower, chia etc. Add this and the rest of the ingredients to the blender. Blend it with some ice cubes.

This skinny green smoothie can give you between 12 grams to 15 grams of protein.
So, give these recipes a try to get help you achieve your daily protein needs!

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Reader’s Questions:
Q:Hello Ma’am, does infused water help in weight loss? How is it helpful? 
                                                                                                                    - Ms. Shetty

A:Hi Ms. Shetty,
Infused water can be made in a number of ways. In my opinion it’s helpful in maintaining hydration levels and supplying vitamins and minerals. There is no research which shows that the consumption of infused water will lead to weight loss.  

We at My Powai are now taking our reader’s queries related to Diet & Nutrition, which Ms. Nisha Singh will reply to in our forthcoming issues.

You can send your questions at: dietnutrition.queries@gmail.com

(The writer is a gold medalist in Food & Nutrition with more than 12 years experience. She manages various ailments through lifestyle and dietary modifications and specializes in weight loss & management. She practices at   102, Crystal Center, Raheja Vihar, Powai or Smile Craft, 23, Annapurna Industrial estate, Opp. CCD, Ghatkopar East. For appointments: 022 2857 6537 Email: singhnisha@gmail.com)