Morning shake

Zosh28

Hello all!

Quick question - what's a good alternative to 1/2 a banana to put in a morning shake? It's the one ingredient with high carbs and sugar and I'd like to lower it.

lizkharvey

I put low sugar, high protein greek yogurt, strawberries, raspberries or blueberries with lemon juice.

MelaniaTrump

But, but bananas are high in potassium. Give yourself a little allowance for natural sugars in foods. Also good source of b6, manganese, fiber and vitamin c.

sonnyboypro

canned pumpkin
apple sauce
half an avocado

Zosh28

Thanks for all the suggestions! @JanetYellen I know they are but they really bulk up the shake. It ends up being over 300 calories by the time it's blended and all that's in it is: spinach (or kale); 1/2 banana, 6-7 strawberries, 1 scoop Jarrow protein powder, 2 Tbsp flax seed, almond milk.

smilezishere

Peanut butter

RodaRose

Add a few grapes or half an apple.

Christine_72

I swapped banana for avocado, less carbs/sugar and makes the smoothie creamy and bulkier like bananas do.

MichelleLea122

If you're using the banana to thicken the smoothie, I'd use xanthan gum instead. It's a thickening agent high in fiber that's negligible calories and just a small teaspoon of it makes a smoothie super thick and fluffy. If you add the banana for creaminess I'd sub almond milk for greek yogurt.

FitKat123

How about one less tbsp of flax seed.

besee_2000

Add for texture some have been said above like avocado, xanthan gum or gaur gum, flaxseed, chia seeds soaked, dry oatmeal, cream of tartar works for meringue so this might with egg whites (not tested, theoretical). Some do Egg yolk. Fats are great emulsifiers.
Just gotta experiment and see what you like. I personally love avocado, protein powder, ice and some almond milk. Makes "ice cream soup"