One of the easiest ways to get your daily requirement of essential nutrients is to make healthy shakes. Add protein powder or liquid for an extra boost of muscle-building nutrition. The only items you'll need are a blender and a tall glass or mug. Mix and match fruits and vegetables in all of the recipes to make the shake delicious and to keep from getting bored by the same old flavors. Experiment and have fun getting healthy with your protein shakes.
Fruit and Vegetable Combo
Freeze 1/2 cup of pineapple then toss it into your blender. Add 1/2 cup of beets or beet greens, a serving of whey protein powder, a handful of flaxseed and 1 cup of soy milk. Hit the power button on your blender and blend until the consistency is thick and creamy. If you like a thicker shake, decrease the amount of soy milk. For a thinner consistency, add more soy milk. Pour the mixture into a tall frosted glass or mug. Sprinkle some shaved chocolate on top and enjoy.
Peanut Butter Shake
In a blender, add 1 cup of soy or rice milk, 1 scoop of vanilla flavored protein powder, 1 cup of crushed ice and 2 tbsp. of all-natural peanut butter. Blend until it reaches the right consistency. Pour the shake into a frosted mug or glass. If you like toppings, consider sprinkling some chocolate shavings or a few mini semi-sweet chocolate chips over the shake.
Pumpkin Shake
Freeze 1/2 of a large banana then put it in a blender. Add 1/2 cup of canned pumpkin, a serving of whey or rice protein, a handful of almonds and 1 cup of soy or almond milk. Blend this mixture until it is creamy and smooth. You may thicken it by adding less milk or make it thinner by adding more. Pour the shake into a glass and sprinkle with cinnamon.
Mocha Protein Shake
In a blender, add 1 cup of soy or rice milk, 1 scoop of chocolate protein powder, 1 tsp. of instant coffee dissolved in 1 tbsp. of hot water, 1 cup of crushed ice and sugar-free sweetener to taste. To heighten and enrich the flavor, add a few drops of natural vanilla extract. Blend this mixture and add ice or milk to thicken or thin the consistency. A delicious topping for this is shaved semi-sweet chocolate or a dash of cinnamon.
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