Zen Master - Chocolate Matcha Protein Shake

Zen Master - Chocolate Matcha Protein Shake Recipe

Sorry protein shakes, but green tea is perhaps the most perfect beverage in all the universe. Bioflavonoids abound in tea - especially Epigallocatechin gallate (ECGC) and catechins beloved by health nuts and dieters the world over (tea boosts thermogenesis, oooooh, bring on the fat burning). Matcha comes in a bright green, ground powder rather than as bagged tea, containing 10 times the antioxidants and polyphenols of regular teas.

Recent studies show that combining milk with green tea will bind the antioxidants, making them less available to the body for cardiovascular protection/arterial relaxation. The casein in milk (ditto for cottage cheese if you want to whip up a cottage cheese based matcha pudding) binds to the polyphenols. So if you're drinking green tea for the health benefits, hold the dairy. If you're just enamoured with the flavor of matcha, go ahead and use the milk. As a note, casein is not found in soy, rice or almond milk.

Combining the delicate flavor of matcha with a high quality, unprocessed cocoa powder is flavor nirvana. Heresy to put these aromatic and highly antioxidant ingredients into a blender? Well, protein shakes are just what I do...

• Non-dairy liquid (about 8-12 oz)
  
• 1-2 servings chocolate whey protein powder (20-40g protein)
• 1/2 tsp. vanilla extract
  
• 1 TB dark, all natural cocoa powder
  
• Sweetener to taste (I like NuNaturals stevia)
• About 1 teaspoon Matcha powder (start with a 1/4 tsp and add slowly as concentrations of matcha powder vary)
  
• Ice (preferably made with unsweetened almond milk for a creamier mouthfeel)

Links

• I Matcha Covered Protein Shake from Yours Truly
• World's Healthiest Foods: Green Tea
• Tea and Health and Matcha from our friend Professor Wikipedia

Multi-Day Take One® Green Tea Formula is a multivitamin multimineral supplement that provides over 18 of the essential nutrients that you need everyday plus the dynamic ingredient, EGCG.

Peanut Butter Mocha Cottage Cheese Pudding

Peanut Butter Mocha Cottage Cheese Pudding

This recipe works well with either a vanilla powder or a chocolate powder. At night, use decaf coffee crystals, for breakfast, use full octane. This pudding makes a great bedtime snack, full of casein and whey protein to sustain you through the night.

• 1/2 Cup high quality, good tasting 1% or 2% cottage cheese (about 15 grams protein)
  
• 1 serving low carb vanilla OR chocolate whey powder (about 20 grams protein)
  
• 1/2 teaspoon of decaffeinated coffee crystals (up to a full teaspoon, depending on your taste)
  
• 2 teaspoons all natural peanut butter (OR peanut butter powder)
  
• 1/4 to 1/2 teaspoon vanilla (depending on your protein powder)
  
• Splenda, powdered erythritol or stevia to taste
• Optional: teaspoon dark cocoa powder (not dutch process)
  

Put all ingredients in food processor and go to town...

Some protein powders thicken much more than others when mixed with cottage cheese. If you need it thicker, use powdered sweeteners and an additional scoop of protein powder. If you need it thinner, use liquid sweeteners (NuNaturals liquid stevia drops or a splash of DaVinci syrup).

Garnish with a dollop of peanut butter or crushed roasted peanuts and enjoy a quick, yummy 35+ grams of protein.

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Easy All Natural Ginger Spritzer

Quick Homemade Gingerale Recipe

Ginger is fabulous - soothing, spicy, invigorating all at the same time. And I don't mean just the sexy redhead from Gilligan's Island... How about sitting out on the patio on a hot summer night with a glass of a ginger spritzer completely free of sodium benzoate and caramel color that won't spike your blood sugar? Yummy. I'll drink to that.

• About 1/2 inch of fresh, peeled ginger root
• Water
• 12-15 drops of NuNaturals Vanilla Stevia (or other stevia, splenda or erythritol to taste)
• Soda water or sparkling water
• Optional: splash of freshly squeezed lemon or lime (or lemon/lime zest)

Put ginger in blender with a small amount of water (maybe 1/4 cup) and pulverize into a slurry. If you have a large enough blender, go ahead and add your sweetener and soda water (keeping in mind that it might bubble over - I have a Vita-mix that's plenty big enough) and blend just enough to mix. Otherwise, stir ginger slurry in a tall glass with ice.

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Grapefruit Cooler Protein Shake

Grapefruit Cooler Protein Shake Recipe

No this is not a crazy 'Grapefruit Diet of the Celebrities' jumping off point. So why grapefruit? It's loaded with Vitamin C, Lycopene, and various phytonutrients. Tuck this fact somewhere in the recesses of your brain - grapefruit juice can interfere with certain medications, such as statins. So check before you start adding a glass to your daily breakfast.

Make sure you remove all of the white outer layer, or say Hello Bitterness...

• Liquid (Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk/Carb Countdown)
• 2-3 scoops vanilla protein powder
• 1/4 teaspoon vanilla extract (depending on your protein flavor)
• About 8 oz of peeled Ruby Red grapefruit, (about a small one or half a large) all white pith removed
• Loads of ice cubes
• Loads of sweetener: splenda, powdered erythritol or stevia
  
• Optional: 1 teaspoon to 1 tablespoon virgin coconut oil
• Optional: 2 TB good tasting cottage cheese

Add ingredients and let your blender work its magic...

Pimpin’ Tips & Variations:

• Go tropical on that bad boy! Add a frozen banana or banana extract
• Freeze grapefruit (cut up or in sections) before adding to shake

More on Grapefruit from World's Healthiest Foods and Zen to Fitness.

Guilt Free Red, White & Blue Greek Yogurt Parfait

Easy, Guilt-Free Red, White & Blue Greek Yogurt Parfait Recipe

I'm grateful to live in the land of the free, home of the brave and place of the eternal diet. In honor of Memorial Day, here's an all natural, delicious way to launch an offensive on the typical sugary, boxed cereal American breakfast.

Pick the yogurt that meets your particular diet:
0% (120 calories, 9g carbs, no fat, 20g protein)
2% (150 calories, 9g carbs, 4.5g fat, 20g protein)
5% (160 calories, 6g carbs, 9g fat, 13g protein)
Classic (300 calories, 7g carbs, 23g fat, 15g protein)

As always, measurements are flexible.

• 1 container of Fage Greek Yogurt (or Stonyfield Farms Oikos Yogurt - here's a coupon)
• Sweetener options: A few drops of liquid stevia (I like NuNaturals), a few drops of vanilla stevia, 1/8 teaspoon powdered stevia, or Splenda
• 1/4 teaspoon vanilla extract
  
• Sliced strawberries
• Fresh or thawed blueberries
  

In a bowl, mix yogurt, sweetener and vanilla. In a parfait glass, layer blueberries on the bottom, scoop yogurt on top (less one dollop), sliced strawberries and top with more yogurt.

If you want more protein, mix in a scoop of great tasting vanilla protein powder with the yogurt. I personally, like the yogurt flavor by itself. Because of the few ingredients, the flavor of the protein powder that you use really matters. Experiment and see what works for you.

How to Go Camping on a Low Carb, High Protein Bodybuilding Diet

Time to pack up the car, head to the freeways, and wait in traffic as we all slowly edge our way to the wilderness for the weekend. Yes, I will be without my blender while in the woods. Oh what to eat? Here's a few ideas to get the picnic started.

Dry goods:

• Jerky - any sugar/MSG free kind
• Cans or pouches of salmon/tuna - don't forget the can opener!
• ThinkThin low carb protein bars
• Mixed nuts

In the cooler:

• Breakfast - cottage cheese with sugar-free sweetener/cinnamon topped with nuts
  
• Coleslaw (dressed with lite mayo, sesame seed oil, rice wine vinegar)
• Faux-tato salad (potato salad made with cauliflower instead)
  
• Olives
• Salmon/chicken/meat - get barbequing!
• Low carb/lite beer
• Homemade nut balls - try no bake peanut butter protein bites
• Hardboiled eggs
• Celery & broccoli
• Containers of greek yogurt
  

Treats: (while everyone else is eating S'mores)

• Sugar free meringue cookies
• A few squares of 85% dark Lindt chocolate
• Decaf latte made with Unsweetened Vanilla Almond Breeze milk

Have a tasty Memorial Day Weekend!

Peanut Butter Protein Oatmeal

Peanut Butter Protein Oatmeal Recipe

• 1/3 cup whole grain old fashioned oats (or a combination of oat bran/wheat bran for lower carbs - about 4-16 versus 35 if you can handle that much bran!)
  
• 1/2 cup water
• 1 serving great tasting vanilla protein powder
• 1-2 TB all natural, sugar free peanut butter or peanut butter powder (for lower calories)
  
• Stevia or splenda to taste

Microwave or stove top cook oats with water. Then stir in protein powder, peanut butter and sweetener. Top with milk or unsweetened almond milk if desired. Soooooooo yummy.

Top 10 Ways to Thicken a Protein Shake

Want that thick frosty milkshake in your glass instead of a sad watery protein drink? Thought so... Pick and choose from the list to thicken up your pimped protein shake.

1. Add a pinch of guar gum or xanthan gum to the liquid
2. Add a tablespoon of sugar free pudding mix (works best with dairy milk as the liquid base)
3. Freeze milk or unsweetened almond milk in ice cube trays - use them as ice for creamy thickness
4. Add a few tablespoons of dehydrated peanut butter powder - great low calorie flavor!
   
5. Add pre-made flavored jello or unflavored pre-made Knox gelatin
6. Add a few tablespoons of freshly milled ground golden flaxseed, oat bran, wheat bran, psyllium husk or coconut flour
   
7. Add Salba or Chia seed
   
8. Add cooked or raw oatmeal
9. Add a few tablespoons of great tasting cottage cheese
10. Add frozen fruit, particularly berries which are full of fiber and low-glycemic goodness!

Lemon Poppyseed Protein Shake

"A Slice of Lemon Poppyseed Cake" Protein Shake Recipe

It all starts with an innocent invitation to Sunday dinner with the parents. I intended to eat vegetables and protein, even toting along a 2% Fage Greek Yogurt and a packet of Splenda for my dessert. But then the family wars begin and before I realize it, we're standing around the buffet, circling like ravenous sharks... Come the following morning, I ponder the age old philosophical question: If a girl on a diet dips full fat, full sugar chunks of her mom's homemade poppyseed cake into sugar sweetened whipped cream and nobody sees it - does it still have calories? Ah, back to the grindstone.

Thus the inspiration for the Lemon Poppyseed Shake. Yes, it may be a lot of work for a shake, but someone's gotta do it...

• Liquid (Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk/Carb Countdown)
• 1-2 servings of vanilla whey protein powder
• 2 TB of high quality, good tasting cottage cheese
• 1 heaping TB lite sour cream
• 2 TB lemon juice
• 1 tsp poppy seeds
• 1/4 - 1/2 tsp vanilla extract (depends on your protein powder)
• 1/4 cup plain yogurt (low fat, greek or full fat - depending on your calories/carbs)
• 1-2 TB ground golden flaxseed
• Splenda, powdered erythritol or stevia
• Lots of ice
• Optional: 1/4 tsp orange extract (or a splash of orange juice)
• Optional: few drops of butter extract (or I Can't Believe It's Not Butter - trans fat free - or butter flakes)
• Optional: pinch of guar gum or 1-2 TB coconut flour to help thicken

Let your blender shake its money maker! Add poppyseeds at the end or your blender might pulverize them.

Love a recipe? Hate it? Just have a friendly suggestion to make it better? I want to hear from you!






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Quick Pumpkin Pudding

Quick Pumpkin Pudding Recipe

This is a fairly low carb, yummy recipe for an afternoon or before bed snack (the casein protein should sustain you through the night). Remember to use a great tasting cottage cheese for a great tasting pudding!

• 1/2 Cup high quality 1% or 2% cottage cheese
• 1/2 Cup canned pumpkin (not pumpkin pie filling)
• 1 heaping Teaspoon light sour cream
• 1/2 Teaspoon vanilla
• Freshly grated nutmeg or a pinch of ground nutmeg
• 1/2 Teaspoon ground cinnamon
• Splenda, powdered erythritol or stevia to taste

As always, measurements are approximate. Puree in a food processor, scrape into bowl and enjoy!

Pimpin’ Tips & Variations:

• Use NuNaturals Vanilla Stevia in place of sweetener and vanilla - this is my super fab favorite sweetener!
• Top with sugar free whipped cream or whipped topping
• Substitute pumpkin pie spice for nutmeg/cinnamon
• Add more sour cream if your caloric intake allows it.
• As always, can't go wrong with adding cream cheese or greek yogurt for more of a cheesecake taste!
• Post workout snack? Add 1-2 servings of vanilla whey protein powder and 1 teaspoon to 1 tablespoon molasses

Pumpkin Pie Protein Shake

Pumpkin Pie Protein Shake Recipe

Low calorie, filled with fiber and beta-carotene - pumpkin just keeps giving and giving. Although it's off season - here's a yummy shake using up the leftover can of Libby's Pumpkin that's sitting in the fridge (you may have opened one to make Protein Crepes with Pumpkin Sour Cream filling). As always, my measurements are approximate. Like a Choose-Your-Own-Adventure recipe, find what works for your caloric and carbohydrate requirements.

• Liquid (Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk/Carb Countdown)
• 1-2 servings of vanilla whey protein powder
• 2 Tablespoons of high quality, good tasting cottage cheese
• 1/2 Cup canned pumpkin (not pumpkin pie filling)
• 1/4 Teaspoon vanilla extract
• 1/2 - 1 Teaspoon cinnamon
• 1-2 Tablespoons ground golden flaxseed
• Pinch of nutmeg
• Pinch of cloves
• Pinch of ground ginger
• Splenda, powdered erythritol or stevia
• Lots of ice
• Optional: pinch of guar gum to thicken

Do your blender thing, pour it into a glass and give thanks for your shake!

Pimpin’ Tips & Variations:

• Top with sugar free whipped cream or whipped topping (give Tru-Whip all-natural, organic whipped topping a try
• Substitute spices for pumpkin pie spice
• More flavor? Add about 1/4 inch of fresh, peeled ginger root to the blender with the liquid (blend and then add remaining ingredients)
• Throw in a few organic, local free range egg whites (or 1/4 pasteurized egg white product)
• Want more veggies? Toss in some raw shredded carrot and/or swap out the pumpkin (or some of the pumpkin) for sweet potato puree (post-workout)
• As always, can't go wrong with adding cream cheese or greek yogurt
• Post or peri-workout? Add 1/2 cup cooked oatmeal and 1 teaspoon to 1 tablespoon molasses

Want more crazy fun with pumpkin? Check out About.com's Low Carb Diet's page on pumpkin.

Protein Crepes with Pumpkin Sour Cream Filling

A beautiful Sunday morning just begs for a beautiful breakfast. These super easy high protein crepes filled with a delicious creamy pumpkin puree are healthy enough to serve at a Bodybuilders' Brunch! They're packed with protein, low carb/high fiber pumpkin and even antioxidants from the pumpkin and cinnamon.

For the crepes:

• 1/2 c egg whites (4 large)
• 1/2 - 3/4 scoop vanilla protein powder (protein powders vary widely)
• Pinch of salt
• Several drops of stevia (I recommend NuNaturals liquid stevia - convenient and not bitter)

Mix together in a bowl. Pour about a third of the batter into a nonstick pan coated with cooking spray (or if you're doing a ketogenic diet - use butter or virgin coconut oil to coat pan and use whole eggs). Cook until the eggs are set but don't overcook as the egg whites tend to burn.

For the filling:

• 1/2 cup canned pumpkin (not pumpkin pie filling - which is loaded with sugar)
• 2 heaping Tablespoons of lite sour cream
• Several drops of liquid stevia
• Pinch of freshly grated nutmeg
• Pinch of ground cinnamon

Mix together filling ingredients in a bowl (no need to cook) and spoon into crepes. Gently fold them over and top with a cinnamon/nutmeg/powdered erthyritol or splenda mix. Makes about three generous crepes. Do not share them.

Pimpin’ Tips & Variations:

• Fill with flavored pureed cottage cheese (try vanilla or almond extract - top with toasted sliced almonds)
• Fill with flavored ricotta cheese (try vanilla extract, lemon extract and lemon zest OR vanilla extract, orange extract and orange zest)

Strawberry Rhubarb Protein Shake

The Strawberry what-the-heck-do-I-do-with-all-this-Rhubarb Protein Shake Recipe

Tis Rhubarb Season and my Community Supported Agriculture basket overfloweth. Good time to experiment with sugar free rhubarb recipes to incorporate even more fruits & veggies into my diet.

Rhubarb is vegetable, like giant pink celery. It's very tart with hints of berry flavor. Half of its carbohydrate content is dietary fiber. Not too shabby! Naturally, it was only a matter of time before I somehow stuck some rhubarb stalks in my blender and made a shake.

• 1-2 scoops of vanilla protein powder
• Liquid (Choose your base liquid: Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk)
• 1 Tablespoon high quality, good tasting cottage cheese
• About 3 large frozen strawberries
• About 2/3 cup sliced fresh rhubarb
• Stevia, powdered erythritol or splenda to sweeten
• Vanilla extract (start with 1/4 teaspoon and add from there depending on your protein powder)
• Ice cubes

Blend and add lots o' sweetener due to rhubarb's tartness. Want to make it cheesecake-esque? Add more cottage cheese, lite sour cream or greek yogurt and some cream cheese.

See how easy it is to get a serving of vegetables?

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Mexican Dragon (Spiced Chocolate) Protein Shake

The Mexican Dragon - Chili Spiced Chocolate Protein Shake Recipe

This was inspired by one of my favorite chocolate bars - Lindt's Chili. A hint of spice with the alluring taste of theobroma cacao... Just call it Aztec Heaven and slap a straw in that bad boy.

Cayenne is a thermogenic (fat burner - although probably negligible in this small quantity), cinnamon helps stabilize blood sugar, and dark cocoa powder is loaded with antioxidants - what's not to love about this? Oh yeah, add too much spice and no amount of ice will cool the fire in your mouth.

• Almond Breeze Unsweetened Chocolate Almond Milk
• 1-2 scoops of chocolate whey protein powder
• 2 Tablespoons of high quality, good tasting cottage cheese
• 1 Tablespoon cocoa powder (not Dutch Process cocoa, which destroys antioxidants)
• 1/4 Teaspoon vanilla extract
• 1/4 - 1/2 Teaspoon cinnamon
• Pinch of red pepper flakes or cayenne up to 1/8 Teaspoon (go slow and add incrementally...)
• Pinch of nutmeg
• Splenda, powdered erythritol or stevia
• Lots of ice
• Optional: pinch of guar gum to thicken

The heat of the pepper is slow and creeps up on you, so be careful. Must top with sugar free whipped cream or whipped topping (give Tru-Whip all-natural, organic whipped topping a try). Personally, I like it super spicy - I added 1/4 Teaspoon of red pepper flakes. Add a lot more red pepper and keep a shirtless fireman handy, which come to think of it, is probably always a good idea...

Pimpin’ Tips & Variations:

• Dust with cocoa powder or a cinnamon/erythritol sprinkles.
• Drizzle with low carb/sugar free chocolate syrup or Lindt Chili chocolate shavings
• Get fierce and add even more chocolate - another Tablespoon of dark cocoa, chocolate extract or a dropperful of NuNaturals Cocoa Bean Extract (a yummy calorie free way to get 15% of the polyphenols and 10% theobromines in Cocoa)
• Throw in a few organic, local free range egg whites (or 1/4 pasteurized egg white product)
  
  
  
  
  
  
  
  CytoSport Monster Milk - Chocolate

Popeye's Green Shake

Popeye's Green Shake Recipe

Well, actually, it's more of a Popeye Goes to Detox green shake - all natural, full of natural fiber, antioxidants and loads of good things. When I've had too many artificial ingredients in my diet (can anyone say "Sugar Free Jello" ) my body starts to whimper for vegetables and truly clean eating. This cold shake is like a hot yoga class in a glass.

I whip these up a few times a week. With a smile, I handed a tall, green, foamy glass to my sister. "Go ahead, it's great. Like drinking a refreshing salad." She looked at me, to the glass, with all the skepticism of an atheist stuck in Mass - "Why wouldn't I just eat a salad?" she asked. "Stop ruining my fun. I love my blender..."

The purpose of a green shake? No, not to win a dare. They're great for clearing skin, supporting adrenals (which might be exhausted from caffeine overload), providing whole food sources of vitamins, getting your 9-a-day of veggies, impressing the chicks, etc...

• Small handful of organic, washed spinach leaves - stems and all
• About 1/3 bunch of washed parsley - stems and all
• 2 stalks of celery, washed and sliced into chunks
• Chilled green tea, decaf or regular
• 1-2 Tablespoons lemon juice
• stevia or powdered erythritol
• Lots o' ice
• Optional: 1 Teaspoon Maca Powder
• Optional: 1 serving of aloe juice

The sweetener will smooth out the flavors. The lemon will brighten the drink, giving it a lemonade taste. This is where your Vita-Mix or high powered blender will really earn its keep, pulverizing the veggies and stems into a smooth, palatable beverage.

Pimpin’ Tips & Variations:

• If you're feeling particularly fierce, throw in a few kale leaves
• Add a wedge of Granny Smith apple
• Add a few slices of cucumber
• Add a small piece of peeled ginger root
• Add lime juice

But Protein Girl, where's the protein? Isn't that blasphemy? Feel free to add a scoop of unflavored Branched Chain Amino Acids but your vanilla protein powder doesn't want to go near this shake...

See more detoxifying green shake recipes:

Kat's Beauty Elixir

Dr. Yogi's Green Drink

Dr. Oz's Green Drink

Drinkable Snickers Protein Shake

Drinkable Snickers Protein Shake Recipe

As the mayor of Protein Town, I have declared today to be Snickers Protein Shake Day. This one is rich and delicious...the Brad Pitt of Protein Shakes. Calories? Oh, sometimes ignorance is bliss.

• Liquid (Almond Breeze Unsweetened Chocolate Almond Milk or water/milk)
• 1-2 scoops of chocolate whey protein powder
• 2 Tablespoons of high quality, good tasting cottage cheese
• 1 Tablespoon powdered peanut butter (such as Bell Plantation or Walton Feed to add thickness and flavor with less calories)
• 1 Tablespoon all natural peanut butter
• Splash of DaVinci caramel syrup or sugar free caramel ice cream topping
• Splenda, powdered erthyritol or stevia
• Optional: pinch of guar gum to thicken
• Lots of ice
  

It makes one gargantuan PMS-worthy serving, or several glasses of wussy servings.

Pimpin’ Tips & Variations:

• Top with sugar free whipped cream and chopped peanuts.
• Drizzle with low carb/sugar free Hershey's chocolate syrup
• Get fierce and add even more chocolate - a Tablespoon of dark cocoa
• Add a chunk of cream cheese to the mixture before blending
• Add 1 Teaspoon to 1 Tablespoon Virgin Coconut Oil
• To reduce calories, swap out peanut butter for peanut butter powder. Don't have peanut butter powder or don't care about calories? Add more natural pb.

Like this one? You might also like the Peanut Butter Caramel Sin Protein Shake.

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Enjoy!

Strawberry Cheesecake Protein Shake

Strawberry Cheesecake Protein Shake Recipe

• 1-2 scoops of vanilla protein powder
• Liquid (Choose your base liquid: Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk)
• 2 Tablespoons cottage cheese
• About 5 large frozen strawberries
• 1-2 tablespoons lite sour cream or greek yogurt
• Stevia, powdered erythritol or splenda to sweeten
• Vanilla extract (start with 1/4 teaspoon and add from there depending on your protein powder)
• Ice cubes
• 1 Tablespoon ground golden flaxseed
• Optional: Pinch guar gum
• Optional: 1 Teaspoon Maca Powder (adds a graham cracker flavor, plus loads of good stuff!)

Add liquid first and then remaining ingredients.

Pimpin’ Tips & Variations:

• Freeze milk/almond milk in ice cube trays. Pop those bad boys in the blender instead of boring old ice for an ice cream thick treat.
• Add 1 teaspoon to 1 tablespooon of virgin coconut oil for a dose of MCTs (medium chain triglycerides)
• Add several fabulous chunks of cream cheese!
• Add a chunk of silken tofu (when blended adds awesome thickness/creaminess)

I stumbled across iFoodTV's page for strawberry protein shakes. Check it out if you want to see some live demos.

Carrot Cake Post Workout Protein Shake (aka The $5 Shake)

Carrot Cake Protein Shake Recipe also known as...The $5 Shake

After brushing up on Precision Nutrition this morning, I'm pushing fruits and veggies this week like a health-conscious drug lord hanging around an elementary school. This is a Post-Workout Shake that fills the whole blender. I certainly can't "shake" my protein habit...

This shake uses a lot of ingredients and hopefully you've already stocked your protein shake cupboard with your initial investment in extracts. I'm reminded of the Pulp Fiction $5 Shake exchange between my favorite hit man Vincent Vega and the sultry Mia Wallace - "I don't know if it's worth five dollars, but it's pretty f***ing good..."

The 'I Read Food & Wine Magazine' Ultra Deluxe Version:

• 1-2 scoops of low carb vanilla whey protein powder
• Liquid (Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk)
• 1/8 - 1/4 Teaspoon vanilla extract (depending on your protein powder)
• A few drops up to 1/8 Teaspoon butter extract
• A few drops up to 1/8 Teaspoon walnut extract
• 1/4 Teaspoon maple extract
• 1/4 cup (dry measured) oatmeal, preferably cooked, cooled and frozen (into cubes or Tablespoons - otherwise you will have a giant frozen chunk and your blender will hate you.)
• 1/2 - 1 cup shredded carrots
• Sweetener to taste - stevia (such as NuNaturals), powdered erythritol or splenda
• Ice cubes
• 1/2 up to 1 Teaspoon Apple Pie Spice (depending on how spicey you like it...)
• Pinch of all natural sea salt (helps bring out the sweetness)
• Optional: 1 Tablespoon of cream cheese
• Optional: pinch of turmeric for color
  

The Easier 'I am a Caveman' Version:

• 1-2 scoops of low carb vanilla whey protein powder
• Liquid (Water/Milk/or Almond Breeze Unsweetened Vanilla Almond Milk)
• 1/4 cup (dry measured) cooked oatmeal, preferably cooked, cooled and frozen into cubes or at least into Tablespoons
• 1/2 - 1 cup shredded carrots
• Sweetener to taste - stevia (such as NuNaturals), powdered erythritol or splenda
• Ice cubes
• Ground cinnamon

Don't have it? Swap it out!

• Substitute ground cinnamon or Pumpkin Pie spice for Apple Pie Spice
• Substitute butter extract with Butter Buds or a few sprays of I Can't Believe It's Not Butter
• Substitute maple extract with several tablespoons sugar free/low carb pancake syrup

Pimpin’ Tips, Variations & Toppings:

• Drizzle with low carb/sugar free pancake syrup
• Sprinkle with cinnamon, nutmeg and splenda (or powdered erthyritol)
• Sprinkle with toasted walnuts
• Sprinkle with toasted coconut
• Mix in golden raisins
  

I got this idea from a clever poster at SparkPeople with a creative Carrot Cake Oatmeal recipe. Thanks!

Butterscotch Greek Yogurt

You've got a craving and you want it fast, cheap and easy. Um, I meant your snack. Run to your fridge and grab a container of Fage Greek Yogurt for some instant gratification. Fage Yogurt comes in 0%, 2%, Total and a new 5%, which I haven't found yet in stores. Calories vary from 120-300 and carbs vary from 7g-9g, so pick one that suits your needs. This yummy snack packs a bit of heaven and about 17 grams of protein.

• 1 container of Fage Greek Yogurt
• Stevia to taste or about 4 packets of Splenda
• About 1/4 teaspoon of butterscotch extract (such as Frontier Co-op)

Mix it up right there in the container, preferably with the refrigerator door still wide open...

Optional: mix in a scoop of great tasting protein powder. Personally, I like to experience the yogurt without any additional protein powder since it can mask the fabulous Fage flavor.

Using Stevia to Sweeten Protein Shakes

Alright, so do you know about stevia yet? If you've tried it and hated it, give it one more chance.

When it comes to stevia, brand REALLY matters. After several failed experiments with cheaper brands, I've found NuNaturals to be the best, sweetest tasting stevia product. It doesn't leave a bitter aftertaste in your mouth - unlike a bad blind date...

Stevia is an herb extract that comes in a powder, a liquid extract in alcohol or an alcohol-free liquid extract in glycerin. I prefer the standard liquid or the vanilla stevia liquid because it dissolves instantly in my beverages.

Expensive? Not really because it's so concentrated and you only need a few drops. I prefer to use it over Splenda because it has a longer history of being biocompatible and I get enough chemical exposure in my diet through sugar free Jello!

To use:
Add a few drops of the liquid to your coffee, your pimped protein shake or homemade soda (soda water, stevia and a splash of extract) without the guilt of sugar or the chemicals of other artificial sweeteners.

To buy:
Available in the natural foods section of well stocked grocery stores, at health food stores or online. Swanson Vitamins is about the cheapest online source. Give it a try!

NuNaturals Liquid Stevia

Totally Not a Banana Split Protein Shake

Totally Not a Banana Split Protein Shake Recipe, but it will suffice...

• 1-2 scoops of low carb vanilla whey protein powder
• Liquid (Water/Milk/Almond Breeze Unsweetened Vanilla Almond Milk)
• 1/2 Teaspoon banana extract
• 1/4 banana, preferably frozen (or as much of a banana as you have carbs/calories for!)
• Sweetener to taste - stevia (such as NuNaturals), powdered erythritol or splenda
• Ice cubes
• Pinch of ground cinnamon
• Pinch of all natural sea salt (helps bring out the sweetness)
• Pinch of guar gum to thicken it (let it sit in your base liquid for a few minutes to thicken)
• 2 + Tablespoons toasted walnuts

Add liquid to blender and then add guar gum. Let it rest to start thickening. Add remaining ingredients except walnuts, blend and top with walnuts (toasted with cinnamon and splenda).

Pimpin’ Tips & Variations:

• Drizzle with low carb/sugar free chocolate syrup
• Sprinkle with cinnamon, nutmeg and splenda (or powdered erthyritol)
• Top with low carb/sugar free whipped cream and call that puppy a melted banana split!