Shakes are one of the easiest ways to get a ton of nutrition (and I mean a TON) in the least amount of time. I’m in love with them because they give me the opportunity to incorporate powerful foods that I wouldn’t be otherwise eating on a daily basis (like fresh ginger and turmeric root).
I’ve experimented with many shake concoctions over the years, and one thing that remains consistent is I’ve always included three nutrient “blocks” in each recipe:
- Fiber-rich “Earthfoods”: berries, kale, spinach, red cabbage, fresh turmeric, fresh ginger.
- Earthfood-based fat: avocado, fresh ground almond butter, fresh ground peanut butter, walnuts, MCT oil, chia seeds, flax seeds, hemp seeds.
- Healthy protein: unsweetened plant-based protein powder, Bone Broth Protein Powder, or Bone Broth Collagen Powder.
This combination of fiber, fat, and protein offers the perfect blend of nutrients to:
- Satisfy my hunger
- Keep my blood sugar stable
- Keep my brain sharp and focused
- Fill me with tons of energy!
This Feel-Good Shake is one of my favorite go to recipes. It satisfies me to the core and, as the name suggests, really makes me feel good! I use only about a 1/2 cup of frozen wild blueberries to sweeten my smoothie, which means it isn’t very sweet at all! This is by design.
But I didn’t start out this way.
I used to add more fruit and a stevia-based protein powder to my shakes, which gave it an ultra-sweet taste. The problem was, I found myself getting hungry about an hour after I drank it. At first I thought I was losing my mind! How could I possibly be hungry? But then I learned that sweetness, whether from sugar, stevia, or artificial sweeteners, enhances the appetite and motivation to eat. Also, because they are hundreds of times sweeter than regular white table sugar, these zero-calorie sweeteners encourage sugar cravings and sugar dependence. Because of this, I very gradually traded my stevia-based protein powder for unsweetened Bone Broth Protein Powder and Bone Broth Collagen Powder, and also decreased the amount of fruit.
It took quite some time before my taste buds adapted to prefer less sweet and quite honestly, I never thought I would see the day! Now when I accidentally eat or drink something with stevia, it tastes unpleasantly sweet. My taste buds have actually reset themselves!
If my Feel-Good Shake isn’t sweet enough for you, feel free to add one teaspoon of raw honey, pure maple syrup or coconut nectar, or one pitted date.