November 2016

23 Protein Shake Recipes to Make You Lean & Strong

If you’re replenishing after a workout, trying to build lean muscle mass, or just find yourself hungry and need something more filling, bulking up on protein foods might be the answer. But if you can’t stomach eating another steak or cracking one more egg, it might be time to start drinking protein shakes.

Easy-to-make and portable, these healthy protein shake recipes will ensure you get your fill of these amino acids. One thing to keep in mind: Many of these recipes use commercially available protein powders. When you purchase a powder, make sure you always opt for an organic whey protein (or vegan) variety that’s free of pesticides, naturally sweetened and cold-processed.

I know you’ll love these protein shake recipes that’ll keep you full, strong and satisfied!


23 Protein Shakes & Smoothies

1. Almond Joy Protein Shake

What do you get when you start with a chocolate protein powder base, throw in some shredded coconut, and polish things off with sliced almonds and vanilla almond milk? A shake loaded with 30 grams of protein and 310 calories that’s reminiscent of your favorite candy bar. This shake makes a great on-the-go breakfast or post-workout replenishment.

Almond Joy Protein Shake
Photo: Almond Joy Protein Shake / It’s a Mom’s World

2. Banana Split Protein Smoothie

Get the flavor of a banana split sans ice cream with this banana protein drink. With just five ingredients, including fruity pineapple, you’ll feel like you’re on the tropics while getting your fill of protein.


3. Chocolate and Kale Protein Shake

If you’re still not on the benefit-loaded kale bandwagon (seriously, what are you waiting for?), then this protein-packed smoothie might help change your mind. Adding the leafy green to your shake means a dose of vitamins in each sip, while using a chocolate-flavored protein powder helps this feel more like a dessert than a healthy drink.

If you use peanut butter, opt for a brand that has just one or two ingredients, or swap a nut butter instead. If you want to keep the shake vegan, try super-effective brown rice protein powder.


4. Cocoa Almond Protein Smoothie

Among these many delicious protein shake recipes, this is a great one to start your day. It uses no protein powder, instead relying on milk, Greek yogurt, almond butter and flaxseeds to power you through. Adding unsweetened cocoa powder lends extra flavor without added sugar. The kiddos will love this one, too!

Cocoa Almond Protein Smoothie
Photo: Cocoa Almond Protein Smoothie / Kristine’s Kitchen

5. Coffee Lovers Protein Shake

Add an extra kick to your afternoon pick-me-up with this coffee protein drink. Start with the shake essentials: a ripe banana, vanilla protein powder and almond milk, and then kick things up a notch by adding a half cup of nutrition-rich coffee to the mix. Topped with cacao nibs, not only is this drink better for you than anything the coffee shop sells, but it’s absolutely delicious, too.


6. Cookie Dough Protein Shake

When you’re tempted to skip your workout and satisfy a cookie craving instead, turn to this protein shake. With just a few ingredients like milk, vanilla protein powder and your favorite natural sweetener, you’ll have a sippable cookie you won’t feel guilty about eating.

Cookie Dough Protein Shake
Photo: Cookie Dough Protein Shake / Chocolate-Covered Katie

7. Creamy Kale Green Drink

This fruity kale green drink is full of so much flavor, you’ll be surprised how healthy it is. I love how bananas, pineapples and mango mask any “green” flavor and give this a refreshing taste, while adding vanilla protein powder helps fuel muscles.


8. Decadent Vanilla Almond Protein Smoothie

This recipe might be called decadent, but there’s only yummy, healthy goodness involved. Tripling up on vanilla — with vanilla almond milk, vanilla yogurt and vanilla protein powder — means this smoothie tastes more like a vanilla milkshake while being packed to the brim with protein to keep you full for hours. To avoid the added sweeteners manufacturers add to flavored yogurt products, make your own instead by using full-fat plain yogurt and adding a few drops of vanilla extract.


9. Green Warrior Protein Smoothie

When you’re short on time and energy, sometimes all it takes is one of the most replenishing protein shake recipes. This “Green Warrior” strays from similar drinks by using hemp hearts as its main protein source. Combined with cucumber, fresh mint, apples, grapefruit and celery, this green smoothie is creamy, refreshing and so tasty. When you’ve tired of the same old protein shake, give this one a try.

Green Warrior Protein Smoothie
Photo: Green Warrior Protein Smoothie / Oh She Glows

10. Kale Pina Covado

Loaded with fruits, veggies and healthy fats, this protein shake is seriously good for you. I love how using avocado adds creaminess, while the benefit-rich pineapple lend sweetness and a tropical feel, no matter what the weather outside is!

Kale Pina Covado
Photo: Kale Pina Covado / Delicious by Dre

11. Mint Chocolate Green Protein Smoothie

Give those Girl Scouts a run for their money with this protein-rich smoothie. Spinach provides the green hue, but thanks to chocolate protein powder, peppermint extract and a sprinkling of chocolate chips on top, this healthy drink tastes more like dessert than a salad. Try this one in the late afternoon to boost energy levels for an after-work gym session.

Mint Chocolate Green Protein Smoothie
Photo: Mint Chocolate Green Protein Smoothie / Nutritionist in the Kitch

12. Oatmeal Cookie Protein Shake

Measuring, mixing, baking: When you have a cookie fix, there’s not always time to whip up a batch. Feed your body one of these healthy protein shake recipes instead. Here, cottage cheese (use full fat or a banana if dairy isn’t an option) provides creaminess and extra protein, while adding old-fashioned oats, cinnamon and vanilla protein powder to the “dough” means tons of cookie flavor. Make this to rev up your mornings.


13. Oatmeal Raisin Cookie Protein Shake

Skip the sugar crash that accompanies sweets and indulge in this drinkable oatmeal raisin cookie instead. With just a handful of ingredients you likely have on hand, like oats, raisins/dates and flavored protein powder, you’ll have a filling taste of your favorite cookie without the highs and lows.

Oatmeal Raisin Cookie Protein Shake
Photo: Oatmeal Raisin Cookie Protein Shake / Dishing Out Health

14. Peach Pie Protein Shake

Frozen peaches are the key to this sweet, tasty protein shake. When combined with protein powder, cottage cheese and seasonings, you’ll get a little taste of peach pie year-round — and a whopping boost of protein.


15. Pumpkin Protein Shake

Instead of downing a pumpkin spice latte in the mornings, swap it for this mega-healthy protein shake. Using pumpkin puree and pumpkin spice adds an autumn feel while still letting you enjoy the benefits of protein. Trust me, your body and wallet will thank you!


16. Quinoa Smoothie

Nutrition-rich quinoa is a complete protein, making the grain an excellent choice for a natural protein drink without the use of powder. Here, it’s combined with your choice of frozen berries, bananas, yogurt and honey for a naturally sweet and creamy drink that’s bursting with protein and benefits. While the end product won’t taste a thing like quinoa, blend well to ensure a smooth smoothie!

Quinoa Smoothie
Photo: Quinoa Smoothie / My Fussy Eater

17. Reese’s Protein Smoothie

Curb candy cravings while enjoying chocolate’s antioxidants with my super simple protein smoothie. Almond butter, cocoa powder and chocolate protein powder make this a creamy, rich drink while helping you reduce hunger and lose fat.

Reese’s Protein Smoothie
Photo: Reese’s Protein Smoothie / Dr. Axe

18. Samoa Cookie Dairy-Free Protein Shake

A little bit coconut, a little bit chocolate, a whole lot of delicious, this protein shake is another re-creation of a Girl Scout favorite made good for you — sorry to the troops out there. It’s dairy-free but thanks to coconut milk manages to be ultra creamy. Toss in a homemade Paleo caramel sauce and toasted coconut flakes and you’ve got a protein-packed drink that tastes more like dessert.

Samoa Cookie Dairy-Free Protein Shake
Photo: Samoa Cookie Dairy-Free Protein Shake / The Kitchen Prep

19. Skinny Apple Pie a La Mode Protein Shake

American pie is the quintessential American dessert, but it might be pushed aside by this skinny protein shake. Made with fresh apples, yogurt and protein powder, you’ll be pleasantly surprised how similar to the baked treat it is while providing that much-needed protein boost.


20. Strawberry Banana Protein Smoothie

Ward off hunger pangs with this all-natural protein smoothie. Greek yogurt, almond milk and strawberries (or the berries of your choice) make this a lean, mean protein machine, while ripe bananas and a splash of honey add a hint of sweetness. This one makes enough for two servings, perfect for a light breakfast for you and a loved one.


22. Strawberry Papaya Smoothie

Have you tried papaya? It’s full of fiber, antioxidants and has a great tropical taste. I love using the fruit in this smoothie to start my day bright-eyed and bushy-tailed. When combined with strawberries and protein powder, you’ll get a hearty dose of protein, while adding coconut kefir adds natural probiotics. Try this one; you’ll love it!

Strawberry Papaya Smoothie
Photo: Strawberry Papaya Smoothie / Dr. Axe

23. Very Berry Chocolate Protein Smoothie

Have you been enjoying dessert a little too much recently? Get back on track but still satisfy your sweet tooth with this very tasty protein smoothie. Made with just five ingredients, including protein powder and those miracle chia seeds, you’ll be rewarded with a boost of energy, perfect for a pre-workout snack — or an after-dinner treat.

Very Berry Chocolate Protein Smoothie
Photo: Very Berry Chocolate Protein Smoothie / Lexi’s Clean Kitchen

Read Next: 40 Healthy Smoothie Recipes

 

Make Eggs Your Family’s Super Food

Every mom needs a secret weapon in her kitchen: for some, it’s a Vitamix blender, for others, it’s grandma’s homemade cold remedy, but a mom’s best friend isn’t expensive or secret; it’s eggs. They are rich in a wide variety of vitamins and nutrients, are a low-calorie source of protein, and are also full of minerals like zinc, iron, and phosphorus. Coupled with some dairy and powerful vegetables like dark leafy greens, eggs can keep your family fed and healthy without forcing you to spend hours over the stove.

eggs

Weight Loss Food

With child obesity on the rise across North America, parents are paying more and more attention to what kinds of foods their children eat (and what they themselves are having for dinner). One of the great things about eggs is that they are a filling protein with low calories, meaning you can eat less and still feel full. By comparison, sugars, refined grains, and a number of “fat-free” foods add calories without the satiating feeling, often encouraging people to eat more than they otherwise would.

Quick and Easy Meals

Quick and easy cooking does not have to mean grabbing the phone for pizza delivery or dinner out of a box when you have a few fresh vegetables, some meat or dairy, and a carton of eggs. You can find dozens of amazing breakfast, dinner, lunch, and dessert ideas at Getcracking.ca/recipes that use common household ingredients and take under an hour or less. They’re easy to use, they’re always affordable, and you can get high-quality eggs at any supermarket in Ontario. Thanks to initiatives from the Egg Farmers of Ontario, all egg farmers in the province adhere to health and safety measures that guarantee the eggs you buy from the supermarket are Grade A and produced on family farms.

Debunking Cholesterol

For years, healthy eaters were discouraged from these these easy-to-cook protein sources because of their cholesterol count, and many protein-focused diets encouraged people to eat the whites without the yolks. Newer research, however, has debunked the blood cholesterol myth. As it turns out, yolks are a source of HDL (high-density lipoprotein), a good cholesterol, and that eating eggs daily does not increase blood cholesterol in most people.

Eat Your Omega-3s

There’s a direct link between the feed a hen eats and the nutritional value of what she lays.  Understanding this correlation was how Dr. Jeong Sim created the Omega-3 enriched egg, along with contributions from organizations dedicated to quality standards and research and development like Egg Farmers of Ontario. Omega-3s are known to reduce the risk of heart disease and you can easily add them to your diet by buying Omega-3 enriched eggs at your supermarket. The nutrient is added by changing the hen’s diet by including increased flax seed oil, an important source of the fatty acid. Thanks to the addition of Omega-3s, eggs are a healthier option than they ever have been, and they’re just as affordable and easy to use. Make sure your fridge is stocked with this super food the next time you go to the supermarket.

The Role of Dietary Supplements in Weight Management

Hectic lifestyles, demands on time, and processed foods with less and less nutrients have led to an epidemic of overweight people around the globe. Fitting regular exercise into schedules is increasingly difficult, and eating on the run precludes healthy meals prepared at home, and eaten slowly. Bodies are getting too much salt, sugar, and fat, and not enough of the essential vitamins and minerals needed to lose weight, or maintain a healthy weight. Many people are turning to dietary supplements for help.

Products for Weight Loss:

Weight loss is a multi-billion dollar industry in the United States. Products are on the market that claim extreme results with no effort, or changes in lifestyle. There are some that ensure unrealistic weight loss in a matter of a few days. Among the ridiculous and the dangerous are natural weight loss products that can really help people who are trying to lose weight. The difficult part is to find what is helpful, and stay away from what is not. The natural weight management products are often on the same shelves as the unhealthy products.

The healthy methods for losing weight, such as diet and exercise, can be boosted by natural dietary supplements. Most supplements contain vitamins, such as D and C, and minerals, essential oils, amino acids, and enzymes. Many ingredients are found in nature, but fail to make it into bodies. Fruits are modified, sprayed with chemicals, and waxed or polished with more solutions to look perfect and shiny. That depletes them of nutrients and vitamins. Natural supplements and ionized water, help replace some of those vitamins and minerals.

Many essential oils for weight management are found in healthy foods that are not part of daily diets. For example, combinations of oils which include cinnamon bark, ginger, peppermint, and lemon may naturally reduce cravings, stabilize blood sugar levels, and help the body use fat as energy instead of storing it. Cooking and baking from scratch used to provide plenty of cinnamon in a diet. That practice is not as prevalent anymore, so using cinnamon oil becomes a viable substitute. Ginger and peppermint oil support digestion; and lemon and grapefruit oil promote healthy metabolism. A few drops of these oils daily can enhance weight management efforts.

Managing a Healthy Weight:

People who are at a healthy weight may be having difficulty maintaining a healthy weight. Travel for business, working overnight shifts, or juggling work and home can get in the way of healthy meal preparation, and regular exercise. Adding weight can happen quickly, and is often not noticed until ten pounds have been put on. That is the basic difference in most clothing sizing, so when pants do not fit well, or dresses get tight, that means approximately ten pounds of weight has been added.

Some natural weight management products to consider include supplements high in calcium, vitamin B and D, and omega-3 fatty acids from fish oils.

5 Things Women Working in Agriculture Want You to Know About Farm Life

Are you a capable woman who wants to try her hand at farm life? Do you picture yourself watching the sun rise over fields of golden wheat, a cup of coffee in your hand and a smile of contentment on your face? Or maybe you think of gathering organic vegetables to toss together a salad for your lunches and dinners? 

With an increased interest in getting back to the land, young people, and many women, are showing a renewed interest in farming. The last few years have shown a steady rise in public interest in organic farm products, as well as sustainable living. But before you begin to spin castles in the air of what your new life will be like, read on for 5 aspects of farm life that women working on farms want you to know: 

  1. A farmer’s day starts first and ends last. 

Farmers start the day early. Sometimes to beat the heat and take care of planting and pruning before the day turns into a bake-fest. Other times, it is just a matter of feeding livestock and getting through all the chores that need to be done in a single day. Your evenings will be spent catching up on all non-farm related things you need to do, like caring for your family, or your house, etc.

PinkTractor.com, a site for women working in agriculture, offers the following advice: “When juggling a farm, a relationship and a family, don’t strive for perfection. Prioritize what is most important.”

  1. The dirt never comes out from under your fingernails.

Get really comfortable with a shade of brown underneath your fingernails. And the look of a gentle grass stain on the palms of your hands. In fact, if you are particularly attached to any piece of clothing, do not wear it out of your house. You would be safer framing and immortalizing that favorite shirt, because once you leave the house with it on, its days are numbered. Expect to find yourself wearing clothes that you won’t mind throwing away. Also, you will become an expert at juggling loads of laundry during your lunch break. 

  1. You will get double-takes.

Tell anyone you are a farmer and that you work on a farm, and it is likely you will get a double-take. Do not take this personally. And don’t feel like you need to defend yourself or spend 15 minutes explaining how women can be farmers, too. You have better things to do with your time. You do work on a farm, after all. 

  1. Some years you won’t make a dime.

Do any amount of reading on a farmer’s life, and this is one that will come up time and again. Despite that fact, it’s often glossed over by newbie farmers with stars in their eyes and fantastical hopes. It’s okay to have hopes and grand visions of what you wish to accomplish. But the life of a farmer is about dealing with the unexpected. Bonus points if you can handle a bad crop with grace and good humor. Expenses on a farm run high. Farm machinery, feed, seed, livestock, and more are items that can quickly level your bank account. Have a back-up plan for the times when your farm is in the red. Your Plan B or Plan C will save your bacon. Guaranteed.

  1. Despite all that, it will feel worth it. 

Yes, it’s a hard life. You won’t make tons of money. But despite these two factors, farmers show higher job satisfaction rates than those working a desk job. It could be all that time outdoors. It could be the joy of nurturing and growing living things. Or the fact that when your body is moving, your brain is producing feel-good chemicals. Whatever the reason, it’s enough for passionate farmers to ignore the hardship in exchange for the farmers’ life they have chosen. 

Eat More Turkey, Save More Money

Every Thanksgiving Americans dig into more than five billion pounds of gobbler. It’s both a tradition and an obsession. For only a few days the whole country becomes turkey-conscious. We serve it up roasted, deep fried, barbequed, hot, cold, and pickled. As the comedian Jackie Gleason once joked: “After Thanksgiving we even had turkey-flavored ice cream just to get rid of the leftovers!”

 

But the way Americans eat, or don’t eat, turkey is no joke. Every year there are dozens of cases of food poisoning caused by the incorrect cooking of turkey — and many consumers never even look at a turkey the rest of the year, even though it’s one of the best protein foods around and is the least expensive meat, pound for pound, in the supermarket for most of the year, according to CouponBox.com.

 

Here are a few tips to make your upcoming Thanksgiving holiday less of a stress and more of a rapport:

 

Do your planning even earlier than your shopping

Have a written shopping list, and stick with it. Never mind that marzipan is on sale or candied citrus peel is two for one — if it’s not on your list just forget it for now. Thanksgiving is crazy enough without adding little odds and ends that will sit in the corner unused, driving you even crazier. Write down your guest list. M ake a note of any food allergies; who’s gluten-free and who just joined AA (keep the wine away from them!) Do you have one TV dedicated to football and another dedicated to DVD’s? Get this all sorted out prior to the arrival of your guests to avoid the kind of meltdown that should only happen in a nuclear reactor (in some other country, please). You’ll save money, too.

Home cooking is cheaper than ordered in

Resist that urge to have your holiday feast catered by the local supermarket. The price may look reasonable, but if you break it down you’ll find you’re paying through the nose for a bunch of mediocre lukewarm stodge. Make it yourself and you’ll save about ten dollars per person served.

Start scouting for coupons and discounts NOW

Never pay full price for that Butterball turkey or those sweet potatoes! Most food processors and grocery stores start their Turkey Day bargains and run their coupons starting in mid-October. Get online and start a search with words like ‘turkey’, ‘bargain’, ‘butter’, ‘discount’, ‘pumpkin pie filling’, etc.

When Couponbox.com surveyed the top turkey producers in the Midwest they found that the reasons most people shy away from turkey the rest of the year they were told that consumers think turkey is too difficult to cook and is less flavorful than meats like beef and pork.

But a basic turkey recipe is so simple an eight year old child could do it. Most turkeys come with a built-in thermometer that pops up red when the turkey is done. So really all that needs doing is to set the proper oven temp, put the thawed bird in a pan, and shove into the oven — and then keep track of the time and wait for the little red thing to pop up. Your turkey is done.

For something more elegant, try champagne turkey. Follow the same instructions as for the basic turkey, just have an opened bottle of the bubbly on hand to ladle over the bird every hour or so to make the turkey sweeter and juicier. For any teetotalers at the table, the alcohol will all evaporate long before the bird reaches the table.

If you are ready for a real turkey challenge, then try roast turkey with flavored butter. The flavors can range from rosemary to garlic to anchovy. If you make the flavored butter ahead of time you can baste the turkey into a deliciousness that will have your guests reminiscing, and patting their stomachs, for years to come.