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How to make the perfect breakfast shake

May 10th, 2018 | no comments

Plus: 

  • Mel’s weekly food pick:
    MCT oil
  • Mel’s weekly recipe pick:
    Tropical Turmeric Shake

About ten years ago I went on the hunt for a simple breakfast that would pack the most nutrition possible in one container. I found my solution in a shake.

Some ask: Why not just eat the food instead? That’s a fair question. If you think about it though, how likely are you to sit down with a fork and eat a plate full of kale, avocado, berries, almond butter, turmeric root, and chia seeds for breakfast? That’s what I thought.

My Peace of Health Shakes offer the best of both worlds: nutrition and convenience. All you need is a blender, a handful of ingredients, and five minutes. Each shake contains at least three servings of Earthfoods, which are whole, plant-based, nutrient-rich foods from the earth. They are powerful beyond measure and include vegetables, fruits, beans, nuts, seeds, herbs, spices, and other natural whole foods.

Do-It-Yourself Shakes:

To create your very own Peace of Health Shake, here are five components you should consider including to ensure it is well-balanced and satisfying.

  1. Liquid Base:
    The best base for your shake is one that’s low in sugar, without added artificial sweeteners like sucralose (Splenda) or aspartame. Choose water, coconut water, unsweetened green tea or unsweetened almond, cashew, coconut or flax milk.
    Amount per shake:
    12-16 ounces (when adding avocado, you may need to increase the amount of liquid)
  2. Healthy Protein:
    Protein is essential for balanced blood sugar. It also slows digestion and helps to keep you full so you eat less! Healthy protein sources include plant-based protein powders, Bone Broth protein powder, fresh ground nut or seed butter (almond, peanut, cashew, sunflower, etc.), tahini, flax, hemp or chia seeds. Note: Nuts, seeds, nut/seed butters and tahini also double as a Healthy Fat!

    Amount per shake (pick one to two servings):
    ½-1 scoop powder; 1 tbsp. nut or seed butter, tahini, flax, hemp or chia seeds; 2 tbsp. nuts/seeds: almonds, cashews, macadamia nuts, peanuts, pecans, pine nuts, pistachios, pumpkin seeds, sunflower seeds, walnuts.
  3. Healthy Fat:
    Most people forget to add healthy fat to their shake. Eating too little fat causes increased hunger and cravings, lowered metabolism and weight gain (yes … weight gain!). If you want to stay satisfied for hours, add a serving or two of healthy fat to your smoothie, such as: Fresh ground nut or seed butter (almond, peanut, cashew, sunflower, etc.), tahini, flax, hemp or chia seeds, coconut oil, coconut butter, MCT oil or avocado. Note: Nuts, seeds, nut/seed butters and tahini also double as a Healthy Protein!
    Amount per shake (pick one to three servings):
    1 tbsp. nut or seed butter; 2 tbsp. nuts or seeds (see Healthy Protein above for a list); 1 tbsp. tahini; 1 tbsp. chia, flax or hemp seeds; ½-1 tbsp. coconut oil; ½-1 tbsp. coconut butter; ½-1 tbsp. MCT oil; ½ of small or ¼ of large avocado

  4. Veggies & Fruit:
    Boost the cleansing power of your shake with a couple servings of healthy carbohydrates, like spinach, kale or other leafy green, greens powder, carrots, beets, berries, banana, apple or pear. Fruits and veggies also offer a healthy dose of fiber, which can help prevent constipation. Bonus!

    Amount per shake (pick 1+ veggie and one fruit):
    1 big handful of spinach, kale or other green; 1 big handful of cabbage; 1 scoop greens powder; ½-1 cup carrots, beets or frozen cauliflower; ½ cup canned pumpkin (not pumpkin pie filling); ½ cup fruit
  5. Functional Foods:
    Functional foods are foods that have a potentially positive effect on health beyond basic nutrition. They are super easy to add to a shake! Functional foods include: cacao powder, fresh turmeric, fresh ginger, cinnamon, maca powder, and matcha!

    Amount per shake (pick 1-3 servings):
    1 tbsp. cacao, fresh turmeric or ginger; ½ tsp. matcha, ½-1 tsp. maca, cinnamon or dried ginger or turmeric

Not sweet enough?

My Peace of Health Shakes are not sweet…and that’s by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding one of the following: 

  • A natural flavor enhancer like a few dashes of ground cinnamon, a wedge of lemon, lime or orange, a few sprigs of fresh mint, or a teaspoon of organic, pure vanilla or peppermint extract and blend!
  • An extra serving of fruit.
  • Up to one teaspoon of raw honey, pure maple syrup, or coconut nectar, or one pitted date and blend!
Mel’s weekly food pick:
MCT oil

Let me just start out by shouting from the rooftop: I am in L-O-V-E with MCT oil! When I add a tablespoon to my morning smoothie, I swear my entire world turns to pink glitter and everyone I talk to sounds like the legendary and sultry Mr. Barry White (seriously). Yeah…it’s that good!

So what exactly is this super oil and how can you use it to support your health? MCT stands for Medium Chain Triglyceride—a special type of saturated fatty acid derived from coconut oil that is quickly absorbed by the body and metabolized as fuel, instead of being stored as fat. What this means is, it can boost your metabolism, burn more calories and fat, and reduce fat storage, while curbing your appetite.

The benefits of MCT oil go way beyond weight control. It can also help you:

  • Improve your gut health
  • Experience a sharp and focused mind
  • Reduce inflammation in your body
  • Improve digestion
  • Balance hormone levels
  • Improve your mood (think pink glitter and Barry White)
  • Increase your energy level

Are you feeling super motivated to buy a bottle of MCT oil and pour it over everything you eat? Slow down there cowboy! If you overdo it, you may experience gastrointestinal distress or diarrhea. Start with one teaspoon and work your way up, adding one teaspoon at a time over the course of a few weeks. You can enjoy one to two tablespoons of MCT oil a day once tolerated. To further reduce the chance of experiencing “disaster pants”, always pair MCT oil with another fat, such as extra virgin olive oil, avocado, or almond butter. 

Mel’s weekly recipe pick:
Tropical Turmeric Shake

A well-balanced and satisfying shake contains five main ingredients:

  1. A liquid base
  2. Healthy protein
  3. Healthy fat
  4. Veggies and fruit
  5. Functional foods

My Tropical Turmeric Shake uses unsweetened coconut milk as the liquid base, hemp hearts for protein, avocado and MCT oil for healthy fat, fresh kale, lime, mango, and pineapple for veggies and fruit, and fresh turmeric and ginger for functional foods. 

It’s loaded with tons of healing Earthfoods (six servings to be exact). Drink it for breakfast or lunch and I promise you will feel on top of the world! 

Print Recipe
Tropical Turmeric Shake
My shakes are not sweet...and that's by design! This is something I had to work on decreasing little by little over the years. If you are just getting started and would prefer your shake a little on the sweeter side, try adding an extra serving of fruit or one teaspoon of raw honey. This recipe is gluten, dairy, and grain free. 6 Earthfoods per serving: ♥♥♥♥♥♥
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Prep Time 5 minutes
Servings
serving
Ingredients
  • 12-16 ounces unsweetened coconut milk
  • 1/4 lime
  • 1 tbsp. fresh turmeric root Alternatively you can use 1 tsp. of powdered turmeric
  • 1 tbsp. fresh ginger root Alternatively you can use 1 tsp. of powdered ginger
  • 1 tbsp. hemp hearts Or 2 tbsp. Earthfood Powder (see Recipe Notes)
  • 1/2 small avocado, peeled and seeded
  • 1/2 tbsp. MCT oil I like Dr. Formulated MCT Oil
  • 2 cups fresh organic kale or spinach
  • 1/4 cup frozen pineapple
  • 1/4 cup frozen mango or 1/4 of a banana
  • Sprinkle organic, unsweetened coconut flakes
Instructions
  1. Add all ingredients (except coconut) to a high-powered blender (such as Vitamix, Blendtec or Ninja) in the order listed and blend until smooth. Top with a sprinkle of organic, unsweetened coconut flakes. Enjoy!
Recipe Notes

Click HERE for Earthfood Powder recipe!

Nutrition Facts per serving: Calories: 415Total Fat: 27 g; Saturated Fat: 15 g; Sodium: 65 mg; Potassium: 1125 mg; Total Carbohydrate: 40 g; Dietary fiber: 14 g; Net Carbohydrates: 26 grams; Sugar: 15 g (no added sugar); Protein: 11 g

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