IT IS NOT TRY IT TUESDAY, But...

So I have been hounded and I mean HOUNDED by many of you out there to please please please post a smoothie/protein shake recipe.  So, even though it is not TRY IT TUESDAY (mind you, this is hard for an OCD gal like me to change up a routine:-))I am going to go out of my comfort zone and post this for you.  I have found that there is a basic formula for making smoothies that work every single time.  For a busy person like me, I need a foolproof method that takes the same amount of time, tastes good, and can fit in the same tall 36 ounce yellow cup no matter what ingredients I need.  I told you I'm an OCD nut.

I believe the best smoothie/shake can be made in five basic steps.  My go to formula is adapted from Precision Nutrition.

Keep in mind too, not all of the steps below are mandatory. If you don’t a topper, you can leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like portion sizes, and carb and fat amounts too.

STEP 1 Pick a liquid

• Water
• Almond milk (unsweetened)
• Cow’s milk
• Soy milk (unsweetened)
• Hemp milk (unsweetened)
• Iced green tea

Less liquid = thick shakes. More liquid = thin shakes. 6-12 oz is a good starting point.   I prefer almond milk.  I use Silk Unsweetened Vanilla Almond Milk (30 calories to a cup)

STEP 2 Pick a protein powder

• Whey protein
• Rice protein
• Pea protein
• Hemp protein
• Other proteins or protein blend

Some protein powders have thickeners added. This will increase the thickness of your shake. Find the protein supplement that you digest well and enjoy the taste of. 1-2 scoops should be sufficient (25-50 g).  I use Jay Robb's Vanilla Whey Protein.  It has an incredible vanilla taste so you don't need to add additional sweetener.

STEP 3 Pick a fruit

• Apples
• Bananas
• Berries
• Cherries
• Dates
• Pineapple / mango
• Powdered fruit supplement

Bananas give an excellent consistency. Using half of a banana is usually enough. Dates are very sweet. Make sure to get rid of the pit first. Apples are great, simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.   My favorites right now are frozen peaches and frozen dark cherries (together or separately).

STEP 4 Pick a veggie

• Dark leafy greens: Spinach / Swiss chard / kale
• Pumpkin / sweet potato
• Beets / beet greens
• Cucumber / celery
• Powdered greens supplement

Spinach is usually your best bet, as it is virtually flavorless in your shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting and removing the skin first. Beets go well with chocolate. If you add celery / cucumber, make sure to adjust the amount of liquid you add. Add 1-2 fists.    Spinach is my top choice right now, taste and cost wise.

STEP 5 Pick a healthy fat

• Walnuts
• Flax, hemp, chia seeds
• Cashews
• Almonds
• Peanut and nut butters

Nuts and seeds give the shake an excellent consistency. 1-2 thumbs is usually enough. My go to fat is a tablespoon of Justin's Vanilla Almond butter, or half an avocado.

STEP 6 Pick a topper / extra

• Coconut
• Cacao nibs, dark chocolate
• Yogurt
• Oats, granola
• Cinnamon
• Ice cubes (if using fresh fruit)

A little goes a long way. Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency.   My favorite topper are cacao nibs for the extra crunch and the hint of dark chocolate depth. 

If you ever see me sitting behind the desk with a big yellow cup with a crazy pink swirly straw sticking out the top, you now know what I am drinking.    I am dying for you all to post your favorite shake recipes to our Instagram or Facebook pages.

Author: Joanna Etshokin
Photo Source: Pinterest