Wednesday, August 17, 2011

RECIPE: Protein Shakes and Smoothies Recipes (Part 3)

See Part 1 here.
See Part 2 here.

Just some more protein shake recipes :) These are my favorites as of lately. During the summer, I will even have these for lunch when I want something quick and cold.


The in-a-nutshell rundown:

Protein Powder: I've discovered that I have a sensitivity to whey protein powder, which is what I was using before. Lately, I've been using egg white protein powder, which is just as good. I use the Healthy 'n Fit 100% Egg Protein in vanilla ice cream flavor (when making chocolate shakes, I just add 1 Tbsp. cocoa powder). Use whatever kind you like. The only kind I've found to taste badly in these shakes is brown rice protein powder.

Gums: You'll also notice that I use xanthan gum and guar gum in my shakes. These are completely optional. I use them because it thickens the shake and makes it creamier; but not at all necessary. Just don't overdo the gums, because it'll be waaay too thick.

Milk: I've been using 1% milk lately, but I used to use unsweetened vanilla almond milk. You can use whatever kind of milk you like.

Yummy "extras": Finally, these shakes aren't super "healthy"--I use pudding mixes and syrups in them, which have sugar. But the pudding mixes make the shake taste so much better, and when you're having shakes every day, it's a great way to keep from getting bored. The extras seriously make a protein shake taste like a dessert.

Nutrition Facts: I'm not going to break down every one of these recipes (you can do that at Sparkpeople.com if you want) but I'll list a general idea of the calories in each ingredient for you to figure out yourself:

protein powder- 110 calories
sugar free syrup/extracts- 0 calories
regular flavored syrup (1 Tbsp)- 40 calories
1 cup almond milk- 40 calories
1 cup 1% milk- 100
1 Tbsp. pudding mix- 50 calories
1 Tbsp. nuts- 70 calories
1 Tbsp. chocolate chips- 70 calories
guar gum/xanthan gum-0

Here are the recipes for a few favorites... Just throw all the ingredients in the blender and let it rip. Each of these makes about 20-24 oz. (a large shake!)

German Chocolate Cake Protein Shake

1 cup milk
1 serving chocolate protein powder (or vanilla powder + 1 Tbsp. cocoa powder)
1 Tbsp. instant chocolate pudding mix
1 Tbsp. Torani coconut syrup
1/2 Tbsp. Torani caramel syrup
1 Tbsp. sweetened shredded coconut
1 Tbsp. pecans
1/4 tsp. guar gum (optional, for texture)
1/4 tsp. xanthan gum (optional, for texture)
10 ice cubes

Almond Joy Protein Shake

1 cup milk
1 serving chocolate protein powder (or vanilla powder + 1 Tbsp. cocoa powder)
1 Tbsp. chocolate pudding mix
1/4 tsp. almond extract
1 Tbsp. sweetened shredded coconut
1/4 tsp. guar gum (optional)
1/4 tsp. xanthan gum (optional)
10 ice cubes

Turtle Cheesecake Protein Shake

1 cup milk
1 serving chocolate protein powder (or vanilla powder + 1 Tbsp. cocoa powder)
1 Tbsp. Oreo pudding mix
1 Tbsp. Torani caramel syrup
1/2 Tbsp. chocolate pudding mix
1/2 Tbsp. cheesecake pudding mix
1 Tbsp. pecans
1/4 tsp. guar gum (optional)
1/4 tsp. xanthan gum (optional)
10 ice cubes

PiƱa Colada Protein Shake

1 cup milk
1 serving vanilla protein powder
1/2 cup frozen pineapple
1 Tbsp. Torani coconut syrup
1 Tbsp. coconut
1/4 tsp. guar gum (optional)
1/4 tsp. xanthan gum (optional)
10 ice cubes

Mudslide Protein Shake

1 cup milk
1 serving vanilla protein powder
1 tsp. instant coffee powder
1 Tbsp. chocolate pudding mix
1 Tbsp. Torani Kahlua syrup
1/4 tsp. guar gum (optional)
1/4 tsp. xanthan gum (optional)
10 ice cubes

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