Shakes are a good way to have a drink on the road when we don’t have time to sit at a table and hunger is very reminiscent of ourselves.
And while it’s generally good for such hectic moments to take up a minimal part of our daily lives, the shake deserves special attention.
From shake to super shake
In order for your shake to become “super”, it must meet several criteria, with the help of which it can become a drink rich in micro and macro nutrients.
The super shake is good to:
- contains a minimum amount of added sugar and artificial sweeteners;
- contains high quality sources of protein;
- includes whole fruits and vegetables;
- contains fiber and useful fats .
Thus, it becomes a nutritious, tasty, filling and rich in micro and macro nutrients drink that is easy to prepare and carry.
Breakfast on the way to work or post-workout liquid food – the choice is entirely yours, and we will provide the tools with which to make your own super shake according to your taste preferences.
Print this A4 file , which you can stick on the refrigerator or other prominent place in your kitchen. It is useful in initial experiments until you get used to the components and individual ingredients. In time, you will make combinations with your eyes closed.
Since whole fruits and vegetables are used to make a super shake, as well as frozen ingredients in some cases, it’s a good idea to have a good blender tailored to your budget. Virtually everyone will do the job for you, but the higher the power of the appliance, the better.
The main components for a super shake
You only need to remember the main 6 components for making a super shake, after which you can improvise according to your taste.
Several examples can be given for each component. This way you will be able to:
- enjoy a different shake every time;
- boldly combine different ingredients;
- experiment to create your own personal recipes according to your mood and desire.
Sometimes your shake can be sweeter, other times more caloric, and so on. It depends on the choice of ingredients from each component and their quantities.
Of course, you don’t have to give examples of all 6, but we advise you not to miss the source of protein so that the drink is filling.
If you want a lower caloric value, choose water or iced tea .
For more calories, density and taste, focus on milk (cow’s, soy, almond, coconut).
For a thicker shake, put less liquid and vice versa. We advise you, on your first attempts, to start from a small to a larger amount until you find what suits your taste best.
№2 Source of protein
Any protein powder (in the form of a food supplement) is suitable, the most important thing is that you like it as a taste.
To make a shake, 1-2 measuring spoons are needed.
Vegetables can be both raw and roasted, and as a quantity experiment with 1-2 handfuls.
If you want more fiber in your shake, put more vegetables.
The options are really many, and our advice is to start your experiments with leafy greens, such as spinach and celery.
Cucumber gives freshness and pumpkin – sweetness.
Baked sweet potatoes will also give a higher carbohydrate content in your shake.
Shake fruits are the ingredients that contribute a lot to the taste and the level of sweetness due to the content of natural sugars (fructose).
Both fresh and frozen fruits can be used, up to 1-2 handfuls.
If you have chocolate protein powder, you can put bananas in your shake , which is a suitable combination.
№5 Useful fats
Healthy fats carry calories and saturate – they will make your shake more nutritious. Use a quantity the size of 1-2 inches.
Options are flaxseed, walnuts , cashews , peanut butter and more.
№6 Topping (finish)
To make your shake really great, you can add that fine finish that will contribute to an even more expressive taste or nutritional content.
Options are coconut, yogurt, dark chocolate or ice if you use fresh fruit.
Chocolate and banana
- 150-200 ml of coconut or cow’s milk
- 2 measuring spoons of chocolate protein
- 1 handful of spinach
- 1 medium banana
- 1 inch peanut butter or hazelnut tahini
- a pinch of cinnamon
Blend all ingredients.
Optionally add ice cubes.
Pumpkin and vanilla
- 150-200 ml of water
- 1-2 measuring spoons of vanilla-flavored protein
- 1 handful of roasted or boiled pumpkin
- 2-3 pitted dates
- nuts of 2 walnuts
- vanilla essence (a few drops are enough)
Blend all the ingredients and, if desired, add vanilla-flavored yogurt.
- 150-200 ml of water
- 1-2 measuring spoons of protein with a more neutral taste
- handful of spinach, 1 carrot, half a cucumber
- 1 green apple
- 1 tbsp. flaxseed
- 2 tbsp. oatmeal
Blend all ingredients.
As mentioned above, you do not need to add ingredients from all 6 components.
Of course, the liquid is mandatory, and on our recommendation, make the sources of protein and useful fats mandatory.
Let the rest be above all the fruit of your imagination, guided by your goals and desires.
If you do not want carbohydrates, do not put fruit.
If you want more fiber , bet on vegetable options.
If you want a calorie shake that will keep you full for a long time, choose milk over water and do not miss the fat component.
If you make a shake to pick it up on the way to work, for example, consider the durability of the products. We recommend that you consume it within an hour if you will not store it in the refrigerator. This is especially true if the ambient temperature is high and you do not have a thermo cup to keep the drink cold for a long time (which is desirable if you use dairy products).
Once again we share this A4 file , which you can print and paste on the refrigerator or other prominent place in your kitchen.
Come on, go to the blender and have a good time!