-
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.
-
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…
-
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…
-
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.
-
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.
-
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.
-
Recipe: Cacao maca smoothie
Confession time: despite being Peruvian, I don’t like maca. I do try to get some in my diet because it’s meant to help with hormonal balance, but I have to find ways to disguise its flavour. I’ve been making a smoothie mix with the dry ingredients listed below, which I multiply 3 or 4 times and store them in a jar, making it easy to chuck in the blender in the morning. I’ve used avocado and/or coconut milk for thickness and fat content. I don’t use any sweetener (IMO you don’t need any if using coconut milk, anyway) but that might be overkill for you, so go ahead and add…
-
Recipe: Lúcuma smoothie
Here’s a 2-ingredient recipe for a great tasting smoothie. We used lúcuma powder because we love it and get it cheap every time we go back home (you can buy it here but it’s freaking expensive). You can substitute cacao powder or fresh/frozen fruit. The possibilities are endless.
