nutritious chocolate banana protein shake

I designed this recipe with taste and nutritional variety in mind and recommend it as a meal replacement or for post-workout. It calls for a generous amount of healthy fats which will keep you satiated (feeling full) for a good amount of time.

The entire process takes about 5 minutes. I recommend going a step further and buying a few extra cups and lids for your blender (I use a NutriBullet) to pre-load with the non-perishable ingredients.

Put all the powders in first, then add 1/4 cup of your liquid (water, kefir, coconut milk, etc.) and stir it so you are not left with powder clumps that stick to the bottom.

Do not be intimidated by the long list of ingredients. The final result is delicious and the total up-front cost of the ingredients above is less than $135 and could make 50+ shakes before you need to restock any single item (blender excluded). Most of the ingredients will last longer than that. Average cost is less than $3 per shake.

▪   1.0 scoop of chocolate protein powder (I prefer Optimum Nutrition Natural Whey)
▪   1 to 2 TBSP of hemp protein  (hemp contains a rich and natural variety of amino acids)
▪   1 to 2 TBSP of a healthy fat (or combination of): olive oil, coconut or MCT oil, grass-fed butter
        ▪  Why so much fat? Research Ketosis.
▪   1 frozen banana (pre-peeled and frozen in a non-plastic container)
▪   small handful of frozen blueberries or strawberries (I always freeze my strawberries whole with the tops)
▪   frozen fresh ginger slices (cut into small chunks and freeze with skin on)
▪   0.5 TBSP of premium unfiltered raw honey (preferably sourced locally as this has the added benefit of helping your seasonal allergies
▪   small handful of spinach leaves or any other dark green leafy vegetable (excellent source of fiber, folate, and carotenoids)
▪   0.5 TBSP of ground cinnamon (tastes great and aids with inflammation. I recommend using premium Cylon cinnamon!)
▪   TBSP of no-sugar added natural peanut butter (stay away from highly processed peanut butter like Jiffy)
▪   1/4 TSP ground turmeric (anti-inflammatory effects and is a very strong antioxidant)
▪   1 TBSP of gelatinized maca powder (rich in vitamin B vitamins, C, E, calcium, zinc, iron, magnesium, phosphorous and amino acids. Also helps boost sexual function in both men and women)
▪   1/4 TSP sea salt
▪   1 TSP raw cacao nibs  (rich in anti-oxidants)
▪   1 TBSP grass-fed collagen powder (supports skin, hair, bone and joint health)
▪   0.25 to -0.5 TSP vitamin C crystals (powerful anti-oxidant)
▪   1 or 2 pieces of a 90%+ chocolate bar  (rich in anti-oxidants)
▪   avocado
▪   carrot
▪   top it all off with water, kefir or coconut water (kefir will help support a healthy gut biome)

Blend and enjoy!

The peanut butter and honey should be the last ingredients you toss in before topping off the blender cup.

Fish / Krill oil:
I used to add 1 TSP of Carlson Labs lemon-flavored fish oil in my shakes but it threw off the taste of the shake. Now, instead of fish oil now I simply take 1 Krill oil capsule per day (Jarrow brand).

I find that blending is a delicious, quick and effective method for consuming a fair amount of nutrient-dense foods. I hope some of you decide to try my recipe and please do report back with your feedback if you do! :)