The other day, I posted an article/video from Dr. John Berardi of Precision Nutrition on my Facebook page about Super Shakes. You can watch the video here. I thought I would follow up with that post with this Good Eats Post about three different Super Shakes that are just awesome and straight out of the Gourmet Nutrition cookbook.
Shakes are a great alternative meals, especially if you are on the go a lot of the time. Breakfast, snack, post-workout recovery drink….they are great anytime meals. The large and small serving size allows you to create either a meal or a snack depending on your needs.
And remember, EXPERIMENT! Don’t like pineapple but love mango? Replace the fruit listed in the ingredients with your favorite. Add spinach to your blueberry shake for a little extra greenery. 😉 Create your own Super Shake. Enjoy!
Precision Nutrition Super Shakes
(From: Gourmet Nutrition)
Pina Colada Smoothie
Ingredients
1/2 cup of pineapple
1 banana
1/2 cup of coconut milk
2 scoops of vanilla whey protein powder
1 cup of chilled green tea
1 cup of ice
Instructions
Combine all ingredients in a blender. Blend on high until mixture is a smooth consistency. Serves 1 large or 2 small.
Nutritional information
Large serving: 640 calories, 27.6 grams of fat, 47 grams of carbohydrates, 50.2 grams of protein
Small serving: 320 calories, 13.8 grams of fat, 23.9 grams of carbohydrates, 25.1 grams of protein
Variations and Options
Make a mango, melon, peach or strawberry colada by adding 1/2 cup of any of these fruits and omitting the banana. A tablespoon of grated coconut is a great addition to this smoothie as a garnish.
Nutty Crunch Shake
Ingredients
3 1/2 tbsp of rolled oats
1 cup of low-fat milk
1 cup of low fat cottage cheese
1 scoop of chocolate whey protein
2 tbsp of peanut butter
1 cup of ice
Instructions
Combine all ingredients in a blender. Blend on high until mixture is a smooth consistency. Serves 1 large or 2 small.
Nutritional information
Large serving: 634 calories, 21.5 grams of fat, 41.6 grams of carbohydrates, 68.6 grams of protein
Small serving: 317.2 calories, 10.8 grams of fat, 20.8 grams of carbohydrates, 34.3 grams of protein
Variations and Options
If you are lactose intolerant or wish to avoid dairy, replace the milk and cottage cheese with 1 cup of unsweetened soy milk (or almond milk – my choice of liquid. I like the almond milk enhanced with protein) and 1 cup of plain, lactose-free yogurt. You can also replace the milk with chocolate or coffee flavored sugar free yogurt for additional flavor. Try substituting the peanut butter with almond butter for a different nutty taste, add cinnamon for some spice.
Blueberry Madness Smoothie
Ingredients
1 cup of herbal fruit tea
1 cup of water
1 1/2 cups of ice
1 cup of blueberries
1/4 cup of cashews
1 1/2 cups of low-fat cottage cheese
1 tbsp flaxseed oil
1 tsp pure vanilla extract
1 pinch of cinnamon
Splenda, to taste
Instructions
Steep a tea bag in 1 cup of hot water for 3 minutes. Add ice to chill the tea. Combine all ingredients in a blender. Blend on high until mixture is smooth and creamy. Serves 1 large or 2 small.
Nutritional information
Large serving: 656 calories, 33.9 grams of fat, 39.8 grams of carbohydrates, 47.9 grams of protein
Small serving: 328 calories, 17 grams of fat, 19.9 grams of carbohydrates, 23.9 grams of protein
Variations and Options
If you are lactose intolerant or wish to avoid dairy, replace the milk and cottage cheese with 1 cup of unsweetened soy milk (or almond milk – my choice of liquid) and 1 cup of plain, lactose-free yogurt. For berry variety, substitute blueberries with their antioxidant-rich-cousin – the blackberry.
