Drink
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Recipe: Tahini pomegranate protein shake
This tahini pomegranate protein shake is a great post-workout drink, breakfast or snack for those keen on trying new flavour combinations. As written, this recipe is not super sweet. If you have a sweet tooth, feel free to use sweetened protein powder (e.g. vanilla) or add your preferred sweetener to taste. This recipe is gluten-free and can be made dairy-free depending on the protein powder you use. The nutritional information is based on True Protein whey protein isolate.
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Recipe: Coffee tahini protein smoothie
Coffee protein smoothies are my favourite quick meal after morning workouts. While shaking protein powder into coffee is the quickest version, this coffee tahini protein smoothie is probably the tastiest. This recipe is gluten-free and can be made dairy-free based on the protein powder. I use True Protein WPI French Vanilla. I love how it tastes when mixed with coffee but you could use other flavours in this shake, for example: chocolate, salted caramel or natural. You can also mix 1/2 scoop of natural with 1/2 scoop of flavoured for a less sweet shake. Besides being a great post-workout shake, you can enjoy this drink as breakfast if smoothies are…
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Recipe: Beetroot and orange 3 ways
This is a choose-your-own-adventure recipe for a drink you can make when you have an orange and cooked beetroot on hand. Either way, the result is vibrant in colour, packed with nutrients and full of flavour. You can use packed cooked beetroot or leftover unseasoned cooked beetroot if you have it in the fridge. Option #1 is an any time/pre-workout version. It is a good source of carbohydrates and fluid. Option #2 is a breakfast/post-workout version. Besides the carbs and fluid, it contains protein to aid with satiety, muscle maintenance and/or post-exercise recovery. You can choose any unflavoured/natural protein powder, either whey or plant based. Option #3 is an alcoholic…
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Recipe: Protein iced coffee
This protein iced coffee makes a great pre- or post-exercise drink with all the benefits of coffee and protein in one tasty beverage. As seen in the article Coffee and health, coffee may improve many aspects of health. When it comes to exercise, these potential benefits including metabolic, bone and neurological health. While a cup of coffee usually doesn’t contain enough caffeine to enhance athletic performance, it can certainly increase your alertness before a workout. It also has the potential to help with post-exercise muscle glycogen recovery. This recipe uses both milk and protein powder to achieve a great combination of protein content and taste. The protein will help counteract…
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Recipe: Kefir banana smoothie
This kefir banana smoothie is a great way to incorporate fermented milk drinks into your diet. It is great for breakfast or as a post-workout drink. You can use any kind of dairy or non-dairy unsweetened kefir or other fermented milk drinks, such as filmjölk or drinking yoghurt. The protein powder is optional, depending on your needs. For example, you can add it if you’re having this smoothie as a post-workout drink or it’s all you’re having for breakfast. I prefer unflavoured protein powder, such as natural whey protein isolate (WPI) from either True Protein or 180 Nutrition. You can also use your favourite unflavoured plant-based protein.
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Recipe: Chocolate peanut butter protein shake
This recipe is for the chocolate + PB combo lovers out there. It is great as a post-workout drink if your next meal is a few hours away or can sub for breakfast as it is high in protein and reasonably filling. This shake can be made dairy-free depending on the protein powder you use. I used natural grass-fed whey protein isolate (WPI) from 180 Nutrition. I’m also a big fan of the True Protein natural WPI. For a dairy-free/vegan version, you can use pea or rice protein (or a blend) from one of the brands mentioned before. I used peanut butter powder from True Protein. Other supplement shops also…
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Recipe: Cucumber lemon green protein shake
Green smoothies and protein shakes can be a great way of increasing your vegetable intake. My cucumber lemon green protein shake is a refreshing and nutritious option you can have for breakfast or post-workout. Adding some fruit to smoothies is good but adding too much can be a problem for some people who need to regulate their blood sugar. This recipe uses natural sweetener for taste (e.g. Raw Earth or Natvia). I recommend using a neutral-tasting protein powder, such as natural whey protein isolate (WPI) from either 180 Nutrition or True Protein.
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Recipe: Peruvian hot chocolate
In Perú there’s no such thing as Christmas in July. Instead, we eat and drink all the wintery Christmas stuff in the middle of summer. The large Christmas eve dinner of roasted turkey (or suckling pig), applesauce and/or mash, Russian salad, rice, etc. is followed by hot chocolate and panettone. Peruvian hot chocolate is made with blocks of bitter cooking chocolate that are simmered with spices and then mixed with evaporated milk and sugar. It is not a “light” beverage by any stretch of imagination. However, when the weather cools down, our bodies crave hot beverages that provide energy and comfort. Hence, I’ve created a version of Peruvian hot chocolate…
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Recipe: Low sugar pisco sour
Today is pisco sour day. The Peruvian national cocktail is celebrated on the first Saturday in February every year since 2005. I published my standard recipe a couple of years ago. I mentioned in passing that you could use water and stevia instead of syrup but did not give any quantities. This year I decided to make myself a low sugar pisco sour using Raw Earth stevia & monk fruit sweetener. A few notes on ratios and ingredients, rehashed from the original article: Finally, even though this drink is low sugar (even “keto”), it doesn’t mean it’s inherently healthy. It is lower in calories and sugar than the original version,…
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Recipe: Lúcuma smoothie
I wrote about lúcuma a while ago (check article here). Just like other foods hailing from the Andes, it is considered a superfood in the first world. For us, it’s just fruit. One of the most common forms of consuming lúcuma in Perú is as a smoothie (called “jugo de lúcuma con leche”), which is naturally thick and sweet. The powder, which is available outside of Perú, doesn’t have the sweetness or texture of the fresh fruit. The solution: frozen banana. You can use any type of milk you like (I used unsweetened almond milk). You can also add some unflavoured protein powder if you’re having it post-workout.
