Build a Great Shake

Add ingredients you like in this order to build a great shake:

8-10 oz liquid

• Water

• Unsweetened flax milk (dairy isle)

• Unsweetened coconut milk (dairy isle)

• Macadamia milk

• Or any milk you choose!

• I add extra water if it seems too thick

One scoop of high-quality protein

Greens/veggies - Pick one or two

• Spinach, kale or both - one cup or hand full 

• Cabbage or broccoli coleslaw mix - one cup

• 10 baby carrots

• Fresh or frozen cauliflower rice

Healthy fat - pick one

• Avocado (1/4)

• Peanut butter (1 tsp) - only ingredient = peanuts

• Almond butter (1 tsp) - only ingredient = almonds

• Cacao nibs (1 tsp)

• Unsweetened coconut flakes (1 T)

Additional fiber - pick one (optional)

• Ground flaxseed (1 T)

• Ground chia seed (1 T)

Fresh or frozen fruit - pick one

• Banana (1/2) - frozen is great!

• Cherries (1 c)

• Clementines - 1 or 2

• Pineapple (1 c)

• Mango (1 c)

• Strawberries, blueberries, raspberries (1 c)

Other

• Fresh ginger (small chunk, peeled)

• Cinnamon

• Vanilla extract 1/4 tsp

• Mint

• Basil

Ice

• 5 or 6 ice cubes

Some favorite combinations

Water
Vanilla protein
Spinach or kale
Peanut butter
Fresh ginger
Cinnamon
Ice

Water
Vanilla protein
Spinach or kale
Ground flax
Almond butter
Frozen cherries
Ice

Flax milk
Vanilla protein
Spinach or kale
Peanut butter
Frozen banana
Mint + basil
Ice

Macadamia milk
Vanilla protein
Spinach or kale
Ground flax
Cacao nibs
Frozen cauliflower rice
Ice

Green Shake