Recipes

ULTIMATE PROTEIN SHAKES

21.05.2015

Healthy-smoothie

CHOCOLATE DELIGHT

This shake we created especially thinking of those who cannot live without a little punch of cocoa on the regular basis. It's sweet (Manuka honey), creamy and chocolatey. If you're mixing it with flavoured protein powders, chocolate or vanilla flavour will work the best. We are using vegan protein powder (hemp, pee, cranberry based) without sugar added.

Ingredients:

Coconut milk (unsweetened) – 1 cup (50kcal, 0.2g protein)

Peanuts (earlier roasted in the oven) -  10 grams (57kcal, 2.5g protein)

Cocoa powder (unsweetened, organic, fair-trade) 1 tablespoon – about 10 grams (24kcal, 2.2g protein)

Protein powder (vegan, non sugar and flavour added) 1 scoop – 21 grams (80kcal, 1g sugars, 16g protein)

Manuka honey – 1 teaspoon - about 10g (32kcal, 8g sugars)

Water -  1/2 cup

Total nutritional value in 375ml (big glass) of Shake:  243kcal, 9g sugars, 20.9g protein.

Mix all the ingredients together in the blender. If you feel that the shake tastes a bit too powdery, add some water or milk. If it s not sweet enough? Add some xylitol instead of sugar. For an extra treat, sprinkle some dark chocolate shavings on the top.

 

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BERRY SURPRISE

Berries are one of those fruits that punch with flavour but have very few calories. Their bright colours can persuade almost any child to give it a try. 

There is a bit more suga, then in the previous shake but it taste so good that it can almost be treated as a post workout dessert.  

Ingredients:

Almond milk (unsweetened) – 1 cup (35kcal, 0.3 sugars,  1.25g protein)

Strawberries (fresh or freeze dried) - 150gram/15gram if freeze dried (46kcal, 9g sugars, 1g protein)

Raspberries (fresh or freeze dried) – 100gram/10gram if freeze dried (53kcal, 4.4g sugar, 1.2g protein)

Protein powder (vegan, non sugar and flavour added) 1 scoop – 21 grams (80kcal, 1g sugars, 16g protein)

Natural yoghurt (unsweetened) – 2 tablespoon, 40gram (20 kcal, 0.4g sugars, 1.6g protein)

Water – ½ cup

Xylitol – 2 teaspoons (20kcal, 0 sugars)

Total nutritional value in 375ml (big glass) of Shake:  254kcal, 15.1g sugars, 21.05g protein.

Mix all the ingredients together in the blender. You can experiment with your berries. They are the best option if you are a fan of fruity, sweet shakes. If there is no season for fresh ones, freeze dried fruit is a great option. 

 

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GREEN PUNCH

This green shake is the highest in protein content. Because of earthy flavour of the wheatgrass we added some sweet fruits such as banana and peach.

Ingredients:

Almond milk (unsweetened) – 1 cup (35kcal, 0.3 sugars,  1.25g protein)

Kale – ½ cup (organic, chopped) (17kcal, 1g protein)

Peach – ½ cup (sliced) (33kcal, 7.1g sugars, 0.7g protein)

Banana – ½ (53kcal, 7.2g sugars, 0.6g protein)

Protein powder (vegan, non sugar and flavour added) 1 scoop – 21 grams (80kcal, 1g sugars, 16g protein)

Wheatgrass powder – 1 tablespoon (75kcal, 5g protein)

Water – ½ cup

Xylitol – 1 teaspoons (10kcal, 0 sugars)

Total nutritional value in 375ml (big glass) of Shake:  303kcal, 15.6g sugars, 24.55g protein.

Mix all the ingredients together in the blender. If you want to cut back on sugar, change the fruit to berries or leave one fruit out and add more xylitol for sweetness. Kale and wheatgrass are a nutritional bomb and have great detoxifying capability.

 

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Find your favourite shake receipe and enjoy all the benefits.

 

From NaturallyConnected

 

 

 

 

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