The Super Shake Guide
Here’s one of the secrets to good nutrition: not all of your meals have to be whole food meals.
Step 1- Pick a liquid
- Water
- Almond milk (unsweetened)
- Cow’s milk
- Soy milk (unsweetened)
- Hemp milk (unsweetened)
- Iced green tea
Less liquid = thick shakes. More liquid = thin shakes.
Step 2- Pick a protein powder
- Whey protein
- Casein protein
- Pea protein
- Rice protein
- Hemp protein
- Other proteins or protein blends
Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best.
Step 3- Pick a veggie
- Dark leafy greens: Spinach / Swiss chard / kale
- Pumpkin / sweet potato
- Beets / beet greens
- Cucumber / celery
- Powdered greens supplement
Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake.
Step 4- Pick a fruit
- Apples
- Bananas
- Berries
- Cherries
- Dates
- Pineapple / mango
- Powdered fruit supplement
Toss in a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges.
Step 5- Pick a healthy fat
- Walnuts
- Flax, hemp, chia seeds
- Cashews
- Almonds
- Peanut and nut butters
When blended well, nuts and seeds give the shake a nice, rich consistency.
Step 6 – Pick a topper
- Coconut
- Cacao nibs / dark chocolate
- Yogurt
- Oats / granola
- Cinnamon
- Ice cubes (if using fresh fruit)
Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want a smoother consistency, and ice if you used fresh fruit.
