Tuesday, October 15, 2013
Step 1: Start with ice • Use 1-4 cubes for a thin, chilled shake • Use 5-10 cubes for thicker, pudding-like consistency shake Step 2: Pick a fruit Don’t be afraid to experiment, since you’ve got lots of options here. If you like a thick shake, go with frozen over fresh. • apple, orange, banana, pineapple • strawberry, raspberry, blueberry, blackberry, bilberry, cherry • mango, papaya, honeydew, grapefruit • peach, pear, plum, dragonfruit • cantaloupe, watermelon, kiwi, apricot • raisin, date, cranberry, kumquat Step 3: Throw in a veggie Yeah, we know it sounds gross to put veggies in a shake, but if you use the right ones, you’ll barely taste them. Plus you’ll get much-needed nutrients and minerals. • spinach, kale, celery • broccoli, pumpkin, squash, carrots • beets, Swiss chard, sweet potato • fresh herbs: mint, basil, ginger, chili (goes well with chocolate), etc. • powdered greens Step 4: Scoop some protein Choose from the list of protein powders above or grab something that looks tasty to you. Generally, each scoop of protein is one serving. Check the label to be sure; you want around 20-25 g of protein per scoop. Again, if you can tolerate dairy (see our lesson yesterday), you can also try cottage cheese or strained Greek yogurt for your protein. Step 5: Pick a healthy fat You can sneak your fish oil into here, or add 1 thumb (1 tbsp) of nuts or seeds per shake. • walnuts • flax, hemp, chia • cashews • almonds • nut/seed butter • unsweetened coconut You can also add 1/4 avocado instead of nuts/seeds, which gives a creamy texture. Step 6: Pour some liquid Remember our milk alternatives from yesterday? Well, this is a perfect time to test them out! Keep in mind the more liquid you add, the thinner your shake will be. Feel free to customize it however you want. • water • chilled green tea • unsweetened almond milk, hemp milk, or coconut milk Step 7: Choose your topper This step is optional, but it nicely finishes off any shake. • a little dark chocolate • ground coffee beans • coconut, oats, granola • cinnamon, vanilla extract Step 8: Blend and enjoy! For optimal mixing, we’ve found that a minute on “high” works best for most blenders and results and in a delicious, creamy shake.
Labels: Lean Eating