I feel like I’ve been recommending a lot of shakes recently, and what’s interesting is that I tend to get one of two responses when the word “shake” is mentioned. Either I get an enthusiastic approval or a general look of disgust. There is no middle ground.
I must confess that I once pooped smoothies. I mean, who wants to drink your calories, or should I say more accurately, sip them through a straw? Many of you are nodding your head at this point. Honestly, I couldn’t understand exactly why I was so negative about these concoctions. Was it because so many people use shakes as an excuse to consume too much sugar in the name of “health”? Or because I never felt full or satisfied after having one? Or because they are usually messy, with a consistency that was never quite to my liking, and then created a bit of cleanliness? I will verify all of the above.
The truth, as it turns out, is that the shakes I had had in the past were really high in sugar because I was getting them from places like Jamba Juice or Emerald City (gasp), which inevitably meant I didn’t feel full and actually felt worse after consuming them. And when I made them at home with what I thought was my awesome KitchenAid blender, they turned out to be “chalky” (in my son’s words) or just plain disgusting. As you can see, I was a real smoothie hater.
But … I changed my tone. I started reading about these fancy pants blenders that make incredibly smooth drinks and was intrigued. I also started to see more vegan protein powders that piqued my curiosity. I think I even had a sample or two and thought I could do this. I need a fancy blender. I convinced myself that I could make great smoothies if I had the right equipment and with the right equipment I could make these incredibly healthy drinks for my kids. This is how I explained it to my husband anyway.
So with that I did my research, as I ALWAYS do, and I finished with the Ninja. Come on, the name just says you’re going to get an amazing shake. My well-trained Ninja did not disappoint. Now I make tasty … no, delicious smoothies … that both me and my little men enjoy. I am no longer an enemy.
Now obviously this begs the question … why shakes? What intrinsic health benefits do they contain? My answer is always that there is no right or wrong answer to accept or reject the shake. It is to the preference of each one. You can get the nutrients you need from food, without any problem. But … the brilliance of smoothies is getting a giant pack of nutrients in a convenient drink that is often packable and portable. Also, he may ingest things that he would not otherwise eat in his lonely state, such as chia seeds, kale, handfuls of spinach, wheatgrass, etc.
The reason I’ve recommended so much shakes is that I often see a number of potential nutrient deficits in someone’s diet and a great way to close that gap is a refreshing breakfast shake or maybe a post-workout mixed drink. in the afternoon. Alternatively, I might hear the words “little time” or “I hate cooking” (I hear this all the time, folks) and the smoothie bell rings in my head. This is a great way to pack protein, green leafy vegetables, and heart-healthy Omega 3s into one convenient “meal.”
Solved the problem of time and hatred of cooks.
However, as I said before, having the right equipment is key. My KitchenAid blender was not up to scratch. Most blenders can handle some protein powder and milk, but once you start adding frozen fruits, veggies, and seeds, they just can’t grind those things down to a nice, creamy consistency like some of the other more specific blenders. for smoothies.
If you are looking for a blender, below you will find a link for some to consider. Please note that prices vary drastically! Yes, I would love a Vitamix, but for over $ 500, I didn’t think the number of shakes I make was worth the cost. My faithful little Ninja made the list, but I must admit that if you make a lot of smoothies and especially if you use a lot of veggies, a Vitamix might be worth it. I don’t think I’ve ever heard a single rude word against this supreme blender. I once had a powdered vegetable mix from a Vitamix and it was a creamy treat. You can’t go wrong, although your bank account may not agree.
http://www.greenthickies.com/10-best-blenders-for-smoothies/
Other than that list, I’ve also heard good things about the Nutribullet. There really are a trillion to choose from, so do your research if you are looking for a blender and find out which one is best suited for the type of blending action you want.
Do you have your blender now? Impressive. Let’s mingle. Oh right, what to mix? To do?
If you need help getting started, I’ll give you some tips and even my shake recipe for the rest days I use frequently. Now, I like to remind people to focus on protein first, then the healthy fat source, and then carbohydrate supplements. It’s SO easy to go carb crazy with shakes and that’s NOT what we want. That is diabetes waiting to happen. You have to focus on BALANCE for this to work. Always eat protein and fat. Supplement with carbohydrates. Make sense? I work with balancing meals every day with clients, especially diabetics, so if you are having trouble with this concept please let me know so we can talk. Otherwise, smoothies can turn into a bad thing very quickly.
Here is my super easy lazy mommy smoothie recipe that both me and my young children enjoy. Until now, they don’t really know that there is any other shake, so they haven’t challenged me to improve my game yet.
Ingredients (put in my Ninja’s single serving blender cup):
About 1 cup of coconut milk
1 level scoop Vega Protein Powder, Berry Blend
1 tablespoon chia seeds
1 banana
½ cup frozen blueberries
Add coconut water or plain water if the cup is not completely full or if the consistency is too thick
Method:
MIX!
I could probably list a million more recipes here, but isn’t the internet for that? Feel free to search to your heart’s content and find something fun you want to try. If you’re feeling adventurous and want to create your own, here are some key components to consider including.
Protein:
Don’t forget, protein is paramount! Always, always think about your protein source. Never drink carbohydrates alone. They must always be with their partner’s protein or bad things will happen.
Whey protein
There are several brands out there. I am not an expert on whey protein powders, so do your research. I just know that whey protein is known to help build muscle and is particularly effective for those who lift weights or just want a protein powder that is easily assimilated by the body. However, not for us dairy sensitive people.
Vega protein
Available at Super Supplements, PCC, Whole Foods, online
This is my powder of choice since I cannot have any of the dairy options. Many of them are sweetened with Stevia, so if this doesn’t work for you, consider another option.
Hemp protein
It is also a great vegan option. There are a few brands to choose from, but most provide a good amount of protein, and some also have a good portion of fiber. The taste may be a bit off-putting for some, but I don’t mind. Sometimes I mix it with the Vega protein.
There are others that are combos of chia, pea, hemp, rice, etc … All good depending on what you are looking for, but the flavor simply has not been to my liking. I’m all ears if you’ve found one you love.
greek yogurt
Yes, don’t forget that yogurt can be the protein source for your smoothie. Put it in! I think Fage and Siggi are great brands.
Milk or soy milk
They both contain roughly the same amount of protein per cup (8g). You should definitely add a little more protein to your shake, but don’t forget these milks count too. If you use soy, always go organic.
Nut butters
While they are also considered fat, they also add a bit of protein. While peanut butter is the most common, don’t forget about almond butter, cashew butter, and sunflower seed butter.
Fats:
I know I focus a lot on protein, but fat is important too. We need fats to function and they also help offset that annoying spike in blood glucose when combined with carbohydrates. I always include some healthy fats to balance my smoothie.
Include options …
Coconut milk
Nut butters
Whole milk
Fish oil
Linseed oil
Coconut oil
Fiber:
Don’t forget our friend, fiber! Fiber also helps, like protein and fat, slow down all carbohydrate digestion so blood glucose is not spiked by a flood of easily digestible carbohydrates. Easy to add fiber in smoothies? Here you have …
Chia seeds
Flax seed
Berries
Wheat germ
Green leafy vegetables
Fruits and vegetables
Sweeteners:
Finally we have sweeteners. I always add a little something sweet, be it a sweet fruit like a banana or a hint of honey. Remember to use in moderation. A little bit goes a long way and can make the difference between a straightening that is somewhat nutritious or somewhat harmful to your health and waistline.
Dear
Agave
Fruit (bananas, mangoes, etc.)
Fruit yogurt
Sweetened kefir
Maple syrup
Stevia
