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A simple and nutritious recipe for protein packed smoothies will require only 4 essential items: cottage cheese, yogurt, low fat milk and a blender. The combination of ingredients mixed in a blender will yield a rich, thick shake that it good for you too.
Running through the ingredients, selecting the right types will be important. You should find them all in low fat or nonfat form. The cottage cheese in low fat form will normally contain 2% or less milk fat; this is the “base” or thickening agent for the shake.
Low fat or nonfat yogurt should be used as well. As the goal is a healthy shake, fat content is important. Plain or flavored yogurt can be used but keep in mind that flavoring can add calories.
Next is the milk, which should be skim or 2% varieties. Some people substitute water and while this contains less calories, milk contains vitamins and calcium, which are both important for good health.
Combine one-cup skim or low fat milk with a 14 oz. container of cottage cheese. Run the blender till the mixture is smooth, adding more milk or water if the mixture becomes too thick. Then add 16oz of yogurt (usual single serving yogurt container is 8 oz.) and blend until thoroughly mixed.
This blend is now ready for consumption. You can pour over high fiber cereal or drink like a shake. Add a touch of honey or fresh fruit for extra flavor and enjoy.
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