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Tag Archives: recovery shake

Pumpkin Pie Protein MilkShake (with no protein powder)

26 Jun

I use to have shakes every single night. It was just something I loved and enjoyed ending my night with. But ever since I began this sugar detox, I haven’t had them very much. Why you may ask? Well, the base of most of them were protein powder, and then were definitely sweetened with stevia and other delicious, yet sugar filled ingredients:/So, I had to put them on hold as almost all protein powders have sugar added.

But no fear! I have now come up with a delicious way to make a high protein milkshake, without protein powders or any added sugar! And it still has the delicious taste of all my other shakes :)

Of course, as I begun my shake creating again, I had to start with the very loved, pumpkin flavor. Pumpkin Pie to be exact. Let me just say it was absolutely delicious! With this shake being so healthy and full of protein, enjoy this for breakfast, post workout, or for a delicious dessert!

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Pumpkin Pie Milkshake
-1 cup almond milk
-1 very ripe frozen banana
-1/2 cup greek yogurt
-1/2 cup cottage cheese
-1/4 cup pumpkin
-2T TVP (or oats if no TVP)
-2 dates
-1/2 tsp: cinnamon, vanilla extract, pumpkin pie spice
-Sprinkle of sea salt
optional: xanthan gum or guar gum for added thickness

For “Crumble” Topping:
-2T rolled oats
-1/2 tsp coconut oil
-sprinkle of cinnamon and sea salt

Directions: Blend all shake ingredients together. Mix together “crumble” ingredients in small bowl or cup. Pour shake into glass and top with oat mixture. Enjoy!

Pumpkin Benefits:
1) High in Vitamin aid which aids in eyesight
2) High in fiber to keep you satisfied
3) Rich in Beta Carotene with plays a role in cancer prevention and benefit your skin
4) More potassium than a banana (great post workout food!)
5) Rich in Vitamin C to keep you fit and healthy

Source: http://www.huffingtonpost.com/2012/10/05/pumpkin-health-benefits_n_1936919.html
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Strawberry Shortcake Smoothie

4 Apr

No chocolate, OR peanut butter?! You may be asking yourself what kind of smoothie is this. I know, usually any shake I make HAS to have one or the other..

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But guess what, no chocolate or peanut butter, and still extremely yummy! I had frozen strawberries I wanted to use, and decided I hadn’t had shortcake in awhile :p

This tasted amazing after a nice weight workout at my gym on campus. I got in lots of good leg work and even some arms:) And of course right after, I knew what I wanted..a smoothie in a bowl. Yes, I love making my shakes so thick that you can eat them with a spoon. So much more enjoyable.

It is SO important to refuel right after a workout, within 30 minutes. You are constantly breaking down muscle as you workout, and until you refuel with some good protein and carbs, your body won’t stop breaking those muscle fibers..So the quicker you get that fuel in, the better recovery you will have!

You may ask, strawberry shortcake, as a smoothie?! How?! Well, that’s exactly what I’m about to tell you!

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Strawberry Shortcake Smoothie
-1 scoop vanilla protein powder
-1 cup almond milk
-1/4 cup cottage cheese (or Greek yogurt)
-1/4 cup oatmeal
-5 big frozen strawberries
-1 tsp each: cinnamon,butter extract, vanilla extract, psyllium husks (or guar gum/xanthan gum-it’s for thickness!)
-Optional: 1 or 2 T honey or stevia to taste, any toppings you desire (coconut, chocolate, fruit, ect)
Directions: blend altogether in a blender, pour into jar (or even a bowl and eat with a spoon!).