Braun - High protein shakes: strength-building recipes for everyday health

CONTENTS Protein isnt just for weight lifters and gym rats. Protein helps to keep you feeling full longer and it supports building bones and muscles. Are you looking for a delicious way to get more protein in your diet or are you bored with your current go-to shakes? This book will assist you in finding more delicious ways to get that protein youre looking for or shake up your current shake routine. EQUIPMENT I use a high-speed blender when I make these shakes. I find that theres less blending time and the ingredients break down and blend betterbut you can use a regular blender or one of those smaller, high-speed bullettype blenders to make these shakes. The only thing about the smaller blenders to keep in mind is that not all of the ingredients may fit in the container.

You may need to get a bigger container to hold all of the ingredients. INGREDIENTS The ingredients I use in these shakes are easy to find at your local grocery or health food store. I want these high-protein shakes to be as simple to make as possible. FRUITS The best fruit you can use is fresh fruit, either in season or that you cut up and froze yourself. Of course thats not always possible to do. In that case, try different brands of frozen fruit until you find one that has great flavor (theyre not all the same) and use that product.

Several of these recipes call for ripe bananas. Whenever possible, use bananas with brown spots on them. The brown spots mean that the banana is sweeter than that of bright yellow skinned bananas. Using the bright yellow skinned bananas in shakes can lead to a bland or less sweet-tasting shake. Since many of these recipes dont call for added sweeteners, this can mean the shake will taste very different from what was intended. PROTEIN POWDER Not many of the shakes call for protein powder, but a few do.

Beyond the various flavors available in protein powders, there are many different types of protein powders. Which one is right for you? Maybe theres more than one kind. There are basically two categories of protein powders: animal-derived protein powders (egg and whey) and vegetable protein powders (rice, pea, hemp, and soy). Animal-based protein powders are said to be absorbed and utilized by the body easier than vegetable-based protein powders, but both are good. Its really up to you and your dietary requirements which one you choose to use. An important thing to consider with protein powders is sweetened or unsweetened.

The recipes in this book that call for protein powders let you know if it should be unsweetened. If the recipe simply calls for protein powder (vanilla or chocolate are the flavors used in this book), then how it is sweetened is up to you. Protein powders are sweetened with artificial or natural sweeteners as well as artificial or natural flavorings. There are enough protein powders on the market that you should be able to find your preference. The other consideration when choosing a protein powder is the amount of protein in each serving. This can vary widely.

Protein shakes can be a smart food choice if youre trying to lose weight, build muscle, or are just looking for a snack or meal replacement. This is especially applicable if you make the shake yourself and you know exactly whats gone into it. LIQUID INGREDIENTS For these shakes I use coconut milk (the full-fat milk that comes in a can), coconut water, 2% milk, and cashew milk. Once you open the can of coconut milk, the leftover can be stored in a covered container in the refrigerator. When you are ready to use the leftover milk, make sure that you stir it well as the fat tends to separate from the liquid. I use the 2% milk for extra protein and cashew milk because I like the thicker consistency that it has.

However, you could use any nut/soy milk you like in place of the cashew milk. You could even use 2% milk in place of the nut/soy milk. BLENDING TIME The time it takes to fully blend your shake depends on what type of blender you are using. But when blending the shake ingredients, you want to blend until everything is fully incorporated into the shake. Even with the high-speed blender, I keep it running for at least a minute and a half. NUTRITIONAL INFORMATION The nutritional information listed with each shake is an approximation.

Values will change based on the protein powder that you use and/or any ingredient substitutions that you may make (e.g. using whole milk instead of 2% milk). They can also differ with the measurement of frozen fruit, which is definitely not an exact science. Each of these recipes makes one shake. Enjoy the fresh, delicious, and healthy shake you just made! Pumpkin spice flavored everything is huge in the fall, but why does it have to be for fall only? This cool and creamy shake brings you all of your favorite autumn flavors any time of the year. cup pumpkin puree, frozen and broken into pieces cup cannellini beans, drained and rinsed 5.3 ounces vanilla Greek yogurt teaspoon ground allspice teaspoon ground cinnamon teaspoon ground ginger 1 tablespoon hemp hearts 1 pitted date, chopped cup ice water To freeze the pumpkin you need to measure it out, then put it into a zip-top bag. cup pumpkin puree, frozen and broken into pieces cup cannellini beans, drained and rinsed 5.3 ounces vanilla Greek yogurt teaspoon ground allspice teaspoon ground cinnamon teaspoon ground ginger 1 tablespoon hemp hearts 1 pitted date, chopped cup ice water To freeze the pumpkin you need to measure it out, then put it into a zip-top bag.

Close the bag, then spread the pumpkin into a thin layer. Put the bag in the freezer overnight. When ready to make the shake, break up the pumpkin by lightly hitting the pumpkin with a rolling pin. Add all ingredients to a blender and blend until smooth. Pour into glass. Serve.

Protein 23 grams | Carbs 48 grams | Calories 184 The green monster might sound scary, but its definitely not. The vanilla sweetness from the yogurt, the banana, and the creamy almond butter are what you taste in this smooth shake. Not only does the spirulina add to the gorgeous green hue of this drink, but it also gives you an omega-3 boost, a hit of chlorophyll, and lots of other healthy nutrients. 5.3 ounces vanilla Greek yogurt 1 medium banana, cut into chunks and frozen 1 tablespoon organic spirulina powder 1 tablespoon hemp powder 1 tablespoon creamy almond butter cup unsweetened cashew milk Add all ingredients to a blender and blend until smooth. Pour into glass. Serve.

Protein 28 grams | Carbs 49 grams | Calories 293 Lets take a trip to the tropics! This tropical shake will have you forgetting all about how much protein youre getting and whisk you away to a faraway island. The not-too-tart, not-too-sweet flavors of this shake are melded perfectly by the cannellini beans and banana. cup cannellini beans, drained and rinsed 1 tablespoon hemp hearts cup frozen pineapple chunks cup frozen mango medium banana, cut into chunks and frozen 1 cup coconut water 2 tablespoons maca powder Add all ingredients to a blender and blend until smooth. Pour into glass. Serve. Protein 14 grams | Carbs 64 grams | Calories 307 This refreshing shake has the smooth flavor of banana but is so light and airy youll be surprised by how filling it is.

Theres a good punch of protein hiding in this shake too, so it will stay with you for a long time and wont give you those dreaded ups and downs. 10 raw almonds cup silken tofu 1 medium banana, cut into chunks and frozen 2 tablespoons old-fashioned rolled oats 1 tablespoon flax seed 2 pitted dates, chopped teaspoon cinnamon cup coconut water Add all ingredients to a blender and blend until smooth. Pour into glass. Serve. Protein 17 grams | Carbs 85 grams | Calories 505 Its like you put a bunch of oatmeal cookies in a blender and let it go. The Oatmeal Cookie Shake has all the flavors of an oatmeal cookie but in a slightly more refreshingand definitely better for youform.