Creating your own healthy diet shakes is a simple, enjoyable and money-saving alternative to purchasing pre-made products from a grocer or health food store. By incorporating a variety of nutritionally sound ingredients, you can reap the benefits of fewer additives or preservatives, greater control over what you are putting into your body and the heightened flavor involved in freshly prepared meals.
Step 1
Pour milk, juice or water into your blender. Milk will add protein and creaminess to the shake's texture, while pure fruit juice will add sweetness and various nutrients. Water is an ideal choice for those looking to cut or reduce caloric intake.
Step 2
Add protein powder or yogurt to the blender mixture and blend until smooth. Whey protein powder is milk-based and is ideal for pre-workout smoothies. Soy protein is another suitable choice, partiularly for those who prefer soy to dairy products. Choose yogurt for added creaminess and for the nutritional benefits of healthy bacteria. Some prefer yogurt as it doesn't create the after taste associated with some protein powders.
Step 3
Add your chosen fresh and frozen fruit to the mixture and pulse on high speed for one to two minutes or until the larger fruit pieces are reduced, Then blend continually on high until the smoothie is processed to your desired constancy. Berries are a low sugar, high fiber ingredient choice. Bananas add thickness to the texture and quite a bit of flavor. Most any fruit will do, so choose your favorites.
Step 4
Add sweetener, if desired. Taste your shake prior to sweetening it, as the ingredients may have added enough sweet taste already. If you feel it needs more, add 1 tsp. at a time of sugar, sucralose sweetener, honey or pure maple syrup and blend. Add teaspoons until it is sweetened to your liking.
Step 5
Pour into a tall glass and enjoy.
Tips and Warnings
- If you have a busy day and would like another shake as part of a meal or snack later on, double the amount of each ingredient. Reserve half and keep in a chilled, covered container. When you are ready to drink the leftover portion, shake it well prior to serving, as some ingredients may have settled. If you're out of frozen fruit, freeze your own fresh fruits the night before or use ice in place of the frozen fruit. Generally speaking, two to three ice cubes will do. For added fiber, 1 tbsp. of psyllium husk or 1/2 cup of oats may be added. To incorporate healthy fats, 1 to 2 tbsp. of crushed nuts or flax seed powder may be added.
- These shakes are high in nutrients but are fairly low in calories. If you are replacing meals with the shakes toward weight loss goals, be sure you are still attaining at least 1200 calories per day.
Things You'll Need
- Blender
- 1 cup milk, juice or water
- 1 scoop protein powder or 1 cup yogurt
- 1 cup sliced fresh fruit
- 1 1/2 cup frozen fruit
- Sweetener, to taste (optional)
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