Green Shakes Galore By Dr. Michelle Braude

August 18, 2015 by Michelle Braude

With the glorious hot weather that was upon us for a short while (and set to return, apparently!), my blender’s been put to good use.  I’ve been whipping up all sorts of “shakes” – and absolutely loving them!  While I have created a ton of different concoctions (more of which I plan on sharing here over the coming weeks), for now I’ll be sharing my two favourite “go-to” shake recipes that I whip up for myself at least 2-3 times a week (even in the colder weather!).

While “juicing” is all the rage right now, and it certainly does have its health benefits, I’m much more in favour of “shakes” (depending on ingredients, of course!), which retain all the fruit and vegetable’s edible pulp and are therefore, a great way to pack in a ton of vitamins, minerals and nutrients.  Additionally, they give your system a direct dose of enzymes, plant-based protein and fibre, without your body having to work hard at breaking down the ingredients.

Obviously what goes into your drink is key – you don’t want a ton of high-GI fruits or fruit juices (or added sugars and syrups) that will raise blood sugar levels and cause insulin levels to spike (& crash!)

My Green Power Shakes actually have NO added fruit, fruit juice or sugars whatsoever and are super tasty and healthy – you don’t need to feel like you’re gulping down some disgusting green “muck” to get your goodness in!  On the contrary, these shakes are super filling and decadently delicious.  They are not only LOADED with muscle-building protein, fibre and healthy fats, but also boast a blend of healthful nutrients, vitamins and minerals that nourish your body, boost your energy levels and immune system, and give you gorgeous glowing skin – all whilst leaving you full, satisfied and refreshed!

They’re great for breakfast or as an afternoon/ post-workout snack and are also a great way to healthily satisfy a sweet craving (goodbye Starbucks Caramel Frappuccinos!).  These are guaranteed to “wake you up” without weighing you down!

The “super-leaf” spinach (the main ingredient of my Power Shakes) is a good source of protein (a surprisingly high 3g per 100g!), calcium, magnesium, folate, dietary fibre, B Vitamins, vitamin C, Vitamin E, potassium, vitamin A, vitamin K, manganese, iron, zinc, copper and phosphorus, to name but a few!  Magnesium is an essential dietary component as it helps prevent headaches and fatigue – compounding the effects of stress – and with just one serving providing 40% of your RDA, these shakes are sure to replenish your magnesium stores!

Whey protein isolate is one of the highest quality sources of protein and, being extremely soluble and therefore easily and efficiently absorbed by the human body, it’s considered by many scientists as one of the “Gold Standards” of proteins for our bodies.  It is also naturally gluten-free, with minimal amounts of lactose, carbohydrates and fat.  (You can easily replace it with soy/ pea protein powder for a vegan/ dairy-free alternative).

Nut butter (or avocado) provides heart-healthy fats, an abundance of vitamins and minerals, helps ensure you’re left full and satisfied, prevents sugar cravings and is a key ingredient for glowing skin!

The addition of cocoa to create the Chocolate Green Power Shake will give you a chocolate fix without adding any unnecessary calories or sugar (just heart-healthy anti-oxidants!)!  It also makes it impossible to guess there was a full serving of spinach in it – the perfect rouse to get your kids (or fussy adults!) glugging down their greens!

What’s even better about these recipes is that they are the quickest and easiest of all shakes – there is NO preparation, cooking or chopping involved.  Just throw all the ingredients into a blender, whizz it up, and there you have it – a thick, indulgent, nutrient-packed smoothie!

So in case it’s guilt-free deliciousness wasn’t enough to convince you, there are more than enough good reasons to whip up one of these Power Green Shakes while the British heat is upon us (or even if not!)… The benefits are sure to make all those around you green with envy! J

Recipes

The Food Effect Green Power Shake

(Gluten-free; Dairy-free and/ or Vegan options included)

Serves 1

Ingredients

70g frozen chopped spinach
2 cups (small) ice cubes
1-2 scoops (30g) vanilla protein powder*
1 Tbsp. nut butter** (e.g. Meridian peanut/ almond butter)
2 Tbsp. granulated sweetener (Splenda/ Stevia)
1 tsp. ground cinnamon
¼ tsp. ground ginger (optional)
Few drops almond essence (optional, but recommended!)
½ cup skimmed/ almond/ soya milk

* Can substitute with 30g skimmed milk powder OR vegan (soya/ pea) protein powder.
** Can substitute with ½ an avocado for nut-free version.

Directions

Add ice and frozen spinach into blender first. Blend until ice is fully crushed (if your blender has an “ice-crusher” function/ button, use that!) Add the rest of ingredients, blend for several minutes on highest speed until smooth… Pour into a LARGE glass, serve with a straw, and enjoy!!

The Food Effect Chocolate Green Power Shake

(Gluten-free; Dairy-free and/ or Vegan options included)

Serves 1

Ingredients

70g frozen chopped spinach
2 cups (small) ice cubes
1-2 scoops (30g) vanilla protein powder*
1 Tbsp. nut butter (e.g. peanut/ almond butter)
1 Tbsp. cocoa powder
2 Tbsp. granulated sweetener (Splenda/ Stevia)
1 tsp. ground cinnamon
Few drops mint extract (optional, recommended for chocolate minty version!)
½ cup skimmed/ almond/ soya milk

* Can substitute with 30g skimmed milk powder OR vegan (soya/ pea) protein powder.

Directions

Add ice and frozen spinach into blender first. Blend until ice is fully crushed (if your blender has an “ice-crusher” function/ button, use that!) Add the rest of ingredients, blend for several minutes on highest speed until smooth… Pour into a LARGE glass, serve with a straw, and enjoy!! 🙂

For more from Michelle check out www.thefoodeffect.co.uk and follow The Food Effect on Facebook https://www.facebook.com/foodeffect and Twitter https://twitter.com/TheFoodEffectDR  🙂

Tags: Beverage, Blog, Breakfast, Food, Fruit, Health news, Lifestyle, Nutrition, Vegetables

Michelle Braude Born in sunny South Africa and raised in London, Dr Michelle Braude qualified as a medical doctor from the prestigious UCL and also completed a BSc degree in Nutrition at King’s College London. Instead of pursuing hospital medicine, Michelle chose to combine her academic qualifications with her personal passions for health, wellness and nutrition, and started her own independent nutrition practice called The Food Effect. Michelle helps countless people change their health, well-being, and appearance, (& ultimately their lives!), through optimum diet and nutrition, in a manner that still allows them to enjoy life and most importantly good food! She is also an avid cook and baker, spending any free time experimenting in the kitchen and coming up with delicious, healthy recipes. She has her own blog at www.thefoodeffect.co.uk but she is delighted to now contribute to Modellist-ID! Through guiding her clients, as well as via her growing public and online profiles, Michelle’s mission is to teach the world to eat well, enabling everyone to look and feel their best! Follow Dr Michelle Braude on Twitter @TheFoodEffectDR and Facebook www.facebook.com/foodeffect.

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