Super Shakes For Superheros

Today I want to talk all things shakes. No, not those milk shakes loaded with ice cream then topped with cookies, chocolate pieces and chocolate syrup. I want to talk about shakes that contain an array of healthy foods and are so simple yet so delicious.


Shakes can be a great option for busy moms and dads constantly on the go running to their kids soccer game, running out the door without eating breakfast after getting the kids on the bus or wherever life takes you. Shakes are awesome because they are so convenient, you can get all the ingredients ready ahead of time, can take them on the go, and can contain all real food that your body needs to get you through you busy day.


Before I provide you with step-by-step instructions with how to make a great shake I want to start with a little disclaimer, not all smoothies are the same. Many “healthy” juice bars and sandwich shops claim to have “healthy” shakes. However if you order a shake and all you see them put in it is some ice, syrup and maybe a little milk that is not healthy. Make sure the shakes you are drinking are made with real food.


Second just because it is all blended up doesn’t mean it is not food. These shakes are meant to be used as a healthy meal replacement when you don’t have time to sit down and eat a real meal. Having one of these shakes on top of a full meal may be more volume than you need.


With that being said I am going to go through step-by-step directions on how to build a delicious nutritious shake that you love.


You will need a decent blender, remember we are blending up real food not just a bunch of liquids. If you are looking for a cheaper option that will still get the job done a Magic Bullet will do just fine, however if you are looking for a more powerful one that will last years Vitamix makes a great product.


Step 1: Liquid


Start with a liquid that you love; a few great options are water, unsweetened almond milk, cow’s milk, unsweetened soy milk, unsweetened hemp milk, or iced green tea (notice most are all unsweetened!). Start with 4-8oz of your favorite liquid. For a thicker shake use less liquid, if you like your shake a little thinner use more. If you are unsure start light as you can always add more if it is too thick.


Step 2: Protein Powder


Now that you have your liquid picked out the next step is to find a protein powder. A few great protein options are whey protein, casein protein, rice protein, pea protein, or hemp protein. Find a brand that you like and a type that you digest well. Whey protein is a milk-based protein so it may not be the best for people who do not digest milk well. Chose a flavor that you like, chocolate, vanilla, strawberry etc. For females aim for 1 scoop and males shoot for 2 scoops of your protein.


Step 3: Veggies


Remember we want these shakes to be healthy and fuel us throughout the day. Aim for 1 fistful of veggies for females and 2 fistfuls for males. The veggies can be raw or roasted. Some good ones are spinach, kale, pumpkin, sweet potato, beets, cucumber, celery or a powdered green supplement. There is no wrong answers here pick some veggies you think may go well and try it out, it’s whatever you like. Note if you use celery or cucumber you may want to reduce the amount of liquid because they both have a high concentration of water.


Step 4: Fruit


Here comes the sweet tooth! Just like veggies females’ aim for 1 handful of fruit and males 2 handfuls of fruit. Some great ideas are apples, bananas, berries, cherries, dates, pineapple, mango or a powdered fruit supplement. I personally love some strawberries and bananas but again it is whatever you like. Note if you are using a fruit with pits to remove the pits first, they might not blend very well.


Step 5: Healthy Fat


Add in 1-2 thumb sized portions of a healthy fat, these will help give you a little extra flavor and some good consistency. Some great ideas are walnuts, flax, hemp, chia seeds, cashews, almonds, and peanut and nut butters.


Step 6: Toppers (Optional)


Here is the icing on the shake (see what I did there). This last step is optional, if you are happy with the shake you already created enjoy! If you want a little extra here are a few great topping ideas to give you some more flavor but remain healthy real food. Coconut, dark chocolate, yogurt, oats or granola, cinnamon or ice if you are using fresh fruit are all there to give you a little flavor boost.


There you have it, all of the steps to help you build and delicious shake using real food that you actually enjoy. Just remember these are all ideas as long as it is real food play around with some different ideas and recipes.


-Coach Pat

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