Shake it up!

by Marla on June 28, 2009 · 3 comments

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girlxs-raspberry-shake

Oh the wonderful world of the protein shake.

Honestly I have avoided these for quite some time.  I never really liked the idea of processed protein powder.  Things changed a few months back when I started working with a dietitian.  Part of the daily meals included the use of protein shakes.  These shakes that I have come up with are so delicious!!!!  I am happy that I have included them in my meal rotation as they are deeply satisfying.  They remind me of delicious thick ice cream shakes from my childhood.  What makes ‘em extra great is that there is no guilt attached to it after enjoying!

The use of protein powder isn’t recommended for kids: these are for adults to use as a supplement to healthy, clean eating and exercise.  Shakes without the powder are a fun, healthy snack for the kids.

If you want to make shakes for the kids you can replace the protein powder and water with milk, yogurt, juice or a combination of these three.  I have a true love for stevia, my kids don’t like it so I use maple or agave syrup for them instead.

You will notice that many of my recipes throughout this blog call for Stevia.  This is an all natural, zero calorie sweetener.  It has no impact on blood sugar, so it is suitable for all.  I find that Sweetleaf brand stevia, flavored drops are the best tasting.

protein-powder

I use both MRM brand protein powder and Biochem.  They each come in a huge variety of flavors.  For the most part they use Stevia as a sweetener and clean ingredients.  Even though this is a processed food, I would much rather stevia than artificial sweeteners any day!

shake-and-blender

To make an individual shake serving I use this awesome blender called the Bella Cucina RocketThis thing is great!  It comes with four large cups (16 ounce) and one small.  You blend your drink, you can take it to go and toss the cup in the dishwasher to clean. It comes with a blade for making shakes and one for grinding coffee beans or spices.

I usually use 1/2 water and 1/2 ice as a base for my drinks.  It blends up nice like this.  If you are looking for more calories you can add any kind of milk, yogurt or juice you prefer instead of water.  You might be surprised as to how good the protein powder tastes with the water and ice.  Be sure that your ingredients do not go above the “max” line labeled on the cup.

Please limit your additions if you are using this shake as a snack.  Any addition such as juice, milk, yogurt or sweeteners will add to total calories. These recipes are mindful of portion size, there isn’t much to take away from these but you can always add to them.  These recipes will yield one 16 ounce shake.

Here are a few of my shake favorites:

These recipes will yield one 16 ounce shake.

Thin Mint Shake:

1 serving chocolate protein powder

Tiny amount peppermint extract

1 Tbs organic unsweetened cocoa powder

about 2 droppers full of Chocolate Stevia extract

1/2 water, 1/2 ice

Blend this up for a cool, creamy, minty treat!  Top with some toasted nuts or healthy whipped cream if you like.

Caramel Shake:

1 serving vanilla protein powder

4 tsp organic almond butter

about 2 droppers full of English Toffee Stevia extract

1/2 water, 1/2 ice

Blend this up for a cool, creamy, carmel treat!  Top with some toasted nuts if you like.

Mango Coconut

1 serving vanilla protein powder

about 2 droppers full of French Vanilla Stevia extract

a few drops of coconut extract

2 Tbs unsweetened coconut flakes

Replace ice with frozen Mango chunks

water or liquid of choice

Blend this up for a cool, creamy, tropical treat!  Top with some toasted nuts or soy whip if you like.

Chocolate Peanut Butter

1 serving chocolate protein powder

1 tbs organic unsweetened cocoa powder

4 tsp organic peanut butter

about 2 droppers full of Chocolate Stevia extract

1/2 water, 1/2 ice

Blend this up for a cool, creamy, nutty treat!  Top with some toasted nuts and cocoa powder if you like.

Mocha Shake

This is a great shake if you need a caffeine buzz!

1 serving chocolate protein powder

1 tbs organic unsweetened cocoa powder

1 tbs instant coffee

about 2 droppers full of Chocolate Stevia extract

1/2 water, 1/2 ice

Blend this up for a cool, caffeinated treat!  Top with some toasted nuts and cocoa powder if you like.

Fruity Shake

You can use any frozen fruit to replace the ice in this shake.

1 serving vanilla protein powder

4-6 oz frozen fruit such as blueberries, strawberries, raspberries or mango, or combine them

about 2 droppers full of French Vanilla Stevia extract

1/2 water, 1/2 ice

Blend this up for a cool, fruity treat!  Top with some toasted nuts or soy whipped cream if you like.

EXTRAS:

You can always add a serving of ground flax seed, any nut butter, toasted nuts or unsweetened yogurt or milk if you want a heartier shake. Please experiment!!!!

I found a whipped cream alternative called Soyatoo that has very low fat and sugar content.

Spices such as ground cinnamon, ginger, nutmeg or a pumpkin pie spice blend are all tasty as well.


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