Super Shakes

Maybe you need a quick breakfast before work – your running late, or a nutritious energy-replenishing lunch you can eat on your way from gym. Whatever it may be -here is  your solution…
This is healthy… Its packed full of nutrients — fruits and vegetables, lean protein, and healthy fats.

And EASY!

Meet …   the Super Shake.

It’s a meal in a glass — high-quality liquid nutrition that gives you everything you need and it is so convenient!!!

Here is a template for creating awesome ‘Super Shakes’… all the time.

STEP 1:
Pick a liquid

  • Water
  • Almond milk (unsweetened)
  •  Cow’s milk

Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.

STEP 2
Pick a protein powder

  • Whey protein
  • Casein protein
  • Pea protein
  • Rice protein
  • Other proteins or protein blends

Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).

STEP 3
Pick a veggie

  • Dark leafy greens: Spinach / Swiss chard / kale
  • Pumpkin / sweet potato
  • Beets / beet greens
  • Cucumber / celery
  • Powdered greens supplement

Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.

STEP 4
Pick a fruit

  • Apples
  • Bananas
  • Berries
  • Cherries
  • Dates
  • Pineapple / mango
  • Powdered fruit supplement

Toss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.

STEP 5
Pick a healthy fat

  • Walnuts
  • Flax, hemp, chia seeds
  • Cashews
  • Almonds
  • Peanut and nut butters

When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough.

STEP 6
Pick a topper

  • Coconut
  • Cacao nibs / dark chocolate
  • Yogurt
  • Oats / granola
  • Cinnamon
  • Ice cubes (if using fresh fruit)

Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.

HERE ARE SOME OF MY FAVORITES

 

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Berry ‘SUPER SHAKE’
12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain NO-fat yogurt
1 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed

Blend it all together!

 

OATMEAL SHAKE

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1 cup dry oatmeal
2 scoops vanilla protein powder
1/2 tsp cinnamon
1/8 cup sugar-free maple syrup
1 tbsp chopped almonds
1-1/2 cups water or low-fat milk

Directions: Blend and Enjoy
Serving size: 1 shake

GET CREATIVE!!! SHARE WHAT YOU MAKE!

Published by

Cheryl

Im Cheryl- Im very passionate about Exercise + Nutrition + Health = Wellness!!! Anything and all things that fall under the umbrella of fitness. I have a degree in Exercise Science, and have been living it, studying and having fun with it!!!

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