Banana Chai Protein Shake

Add some spice to your post-workout smoothie with freshly brewed chai tea. Instead of brewing one cup of tea at a time, make a whole pitcher with half a dozen tea bags and store in the fridge for use throughout the week.

• 2 chai tea bags
• 1 cup (250 mL) water
• 1/2 frozen banana
• 1/2 scoop vanilla protein powder
• 2 tsp (10 mL) maca powder (optional)
• 1/3 cup (80 mL) plain low-fat Greek yogourt
• 1/3 cup (80 mL) skim milk or milk alternative
• 6 ice cubes
• Sprinkle of cinnamon, as garnish

Boil water in kettle and pour over mug containing tea bags. Steep for at least a half hour to really concentrate tea. Place tea (containing bags) in fridge to cool.

Meanwhile add banana, protein powder, maca powder, yogourt, and milk to blender. Add cooled tea and blend until smooth. Add ice and blend until ice is crushed. Top with sprinkle of cinnamon.

Serves 1.

Each smoothie contains: 180 calories; 21 g protein; 1 g total fat (1 g sat. fat, 0 g trans fat); 22 g total carbohydrates (16 g sugars, 2 g fibre); 98 mg sodium

source: "Healthy Smoothies", alive #364, February 2013