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Why Smoothies are Amazing for Disabled People:
- Smoothies are a super quick and easy way to prepare a complete, filling meal (filled with protein, fruit, vegetables, fibre, and healthy fats).
- They are high in calcium which is crucial for people with disabilities who have low bone density.
- You can pack them with extra protein and calories if you are healing from a pressure wound.
- You can add extra fiber to support digestive health and keep your bowels regular (chia seeds, flax meal, or oats are excellent ways to boost fiber in smoothies).
- They’re a great way to sneak in extra fruit and veggies (such as spinach or kale).
- They don’t take a lot of time or energy to make, which makes them a great option for days when you’re in pain or extra fatigued. All you need is a blender, like the Magic Bullet Blender!
- Smoothies are versatile – there are ENDLESS flavour combos so you can make them everyday and never get bored!
- They’re also made with affordable ingredients (hello frozen fruit!).
This Yogurt Peanut Butter Cup Smoothie is:
- A good source of fibre (from the banana and flax meal or chia seeds – These Bob’s Red Mill Flaxseed Meal and Inari Organic Black Whole Chia Seed are my favourite!)
- Has healthy fats from the peanut butter
- High in protein (from the Greek yogurt)
- A great source of calcium (from the yogurt and milk)
- A filling, nutritionally balanced breakfast or snack
- Easy and quick to make
- Tastes like dessert
- Seven ingredients
Yogurt Peanut Butter Cup Smoothie
- 1 frozen banana
- 3/4 cup plain Greek yogurt
- 3/4-1 cup milk of choice (Use less milk or nondairy equivalent for a thicker version and use more milk for a thinner version)
- 1-2 tbsp flaxmeal or chia seeds
- 1-2 tbsp cocoa powder
- 1 tbsp peanut butter
- Handful of ice cubes
- Place all ingredients in a blender, starting with the milk and yogurt (this prevents your blade from getting stuck).
- Blend together until it reaches desired consistency.
- Pour in a glass. Top with granola or cereal (optional). Drink and enjoy!
If you’re looking for more smoothie recipes, check out this chocolate berry smoothie or this blueberry pie smoothie. If you want more breakfast recipes, check out these overnight oats or chia pudding.
As always, make sure to send me a picture or DM on Instagram if you try out the Yogurt Peanut Butter Cup Smoothie!
Jackie is a Toronto-based Registered Dietitian with a Masters of Health Science (MHSc) in Nutrition Communications, whose mission is to empower and support people with disabilities to manage their condition, prevent complications, and live active lifestyles through nutrition. Jackie runs a virtual private practice and consulting business and runs her blog which has simple recipes and health information for the disability community.