Runners, start your blenders!

Tina Rupp
Tina Rupp

The dynamic duo of carbohydrates and protein makes this blender creation an ideal recovery nosh after a spirited run. Tangy kefir is home to a healthy population of gut-friendly probiotics, blueberries are filled with age-avenging antioxidants and hemp seeds add to the nutritional heft with good amounts of protein and megahealthy omega-3 fats.

Blueberry Protein Bowl

SERVES 1

Ingredients
3/4 cup plain kefir
1/4 cup plain or vanilla protein powder of choice
2 Tbsp. hemp seeds (hemp hearts)
1 Tbsp. maple syrup (optional)
1/2 tsp. lemon zest
1/4 tsp. cinnamon
3/4 cup fresh or frozen blueberries
1 frozen banana, chopped
Garnish options: Chopped dark chocolate, sliced almonds

Directions
Place kefir, protein powder, hemp seeds, maple syrup (if using), lemon zest, cinnamon, blueberries and banana in a blender container in that order, and blend until smooth. Add a little more kefir if needed to help with blending. Place in a bowl, and garnish with chocolate and almonds or other desired toppings.
NUTRITIONAL INFO PER SERVING: 445 CALORIES, 35G PROTEIN, 11G FAT, 54G CARBS, 102MG SODIUM