Nutri-Know: Delicious Protein Shake Recipe

Nutritional Knowledge You Can Use

A healthy balanced diet strengthens and supports your immune system, nourishes your body and mind, and can help you recover from workouts and continue to lead an active lifestyle. 

Nowadays, quickly and easily preparing a healthy snack drink can be a challenge.

I have been using a protein shake recipe for several years to help boost my post-workout recovery.  This has worked great for me and it can be a quick snack or an occasional meal replacement. 

This shake recipe is loaded with nutritious and healthy ingredients that you can mix for a quick post-workout drink or meal supplement.   And it tastes so good you will be tempted to make a huge batch and drink it all day! But remember, as with anything good, moderation is important!

With any food or nutritional food supplement that you have not eaten before, it is wise to read the ingredients label and research what you do not recognize especially if you have food allergies.  If you need direction on learning how to research foods and ingredients, either check wth a nutritionist or please let me know and I can guide you.

When choosing a protein powder it is imperative that you read the ingredients!  Many products sold contain unnecessary fillers and artificial sweeteners which detract from the quality and nutritional value.  In fact some can even add many unnecessary calories.

The recipe below can be adjusted to suit your taste.  In a blender, add:

  • 1 scoop protein powder – I use either a plant based protein powder or a Whey protein powder.  I use a plant-based product such as Plant Fusion Chocolate Protein powder.  They have other flavors as well that are very good but I love chocolate!  If you are not sensitive to lactose, the whey protein powder that I use is called Tera’s Whey dark chocolate protein powder.
  • 1 teaspoon spirulina – Spirulina is a blue-algae powder that is considered a “superfood”. There are many healthful benefits with spirulina.  I use the Nutrex brand of Hawaiian Pacifica.  You cannot taste it when it is part of the shake and can give the shake a greenish color.
  • 1 1/2 cups almond milk or rice milk – there are good brands and not so good brands.  I use either the Wegman’s brand or Silk brand because they do not contain carrageenan.
  • A whole or half of a banana
  • 1/2 scoop of Raw Cacao powder.  This is optional if you want more chocolate! I use a Raw Cacao powder from Navitas.  It is a great source of antioxidants, iron, magnesium, and fiber.
  • Optionally if you want some kick to it, sprinkle some cayenne pepper into it. It will make it spicy!
  • Optionally, you can add some cinnamon and some turmeric both of which can have health benefits.
  • Small handful of organic or local baby spinach.
  • Small handful of frozen mixed berries (blueberries,raspberries,blackberries,strawberries)
  • 1 raw organic egg – I prefer local and/or organic eggs that come from farms with smaller numbers of chickens that are typically cage-free and not fed corn.
  • Avocado – I use about a third of an avocado in my shakes.  It is a healthy fat and makes the shake really creamy!
  • Blend it until smooth & enjoy!

As you can see, it contains a well-balanced mix of ingredients that is healthy and enjoyable! 

If you have a suggestions for healthy recipes and would like to participate in my blog, please let me know!

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