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TIP OF THE DAY: Turn A Smoothie Into A Meal

A refreshing grapefruit smoothie. Photo


After eating “professionally” all day, we’re often not in the mood for a conventional dinner. What we really want is a dish of ice cream or frozen yogurt.

As a compromise, we’ve learned to make an easy yogurt smoothie that triples the amount of protein through the addition of egg whites. Even if you’re not a “professional eater,” you can enjoy it as a light meal or snack.

A lowfat yogurt, such as Dannon Light & Fit Vanilla, has 5g protein per six-ounce serving. Most frozen yogurts have 3g protein per half-cup serving.

When you add 1/3 cup egg whites to your favorite smoothie recipe, you get 17 grams of total protein.


One large egg white weighs 33 grams and has 3.6 grams of protein. That’s why the addition of egg whites (an alternative to whey powder) turns a smoothie with some protein from yogurt, into a “protein smoothie.”

The egg white comprises about two-thirds of an egg’s volume. It consists of about 90% water and 10% protein. Unlike the yolk, which is high in fat and cholesterol, the egg white contains almost no fat or carbohydrate and few calories—just 17 calories in a large egg white.



Grapefruit lovers will flip for this refreshing smoothie recipe. Don’t like grapefruit? Substitute your favorite juice or fresh fruit. The recipe is courtesy AllWhites egg whites, which has many recipes at

Preparation: 5 minutes
Time-To-Table: 5 minutes

Ingredients Per Serving

  • 3/4 cup 100% Ruby Red Grapefruit Juice (not grapefruit drink)
  • 1/3 cup AllWhites or other egg whites
  • 1 container (6 ounces) fat-free vanilla yogurt
  • 1/2 cup ice
  • Substitute: vanilla frozen yogurt for yogurt and ice

    1. Combine all ingredients in blender. Cover and blend until smooth.
    2. Serve immediately.


    Have some fun with it: Serve smoothies
    in a Martini glass. Photo courtesy


    More healthy smoothie recipes.


    Related Food Videos: For more food videos, check out The Nibble's Food Video Collection.

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