This is THE Super Shake

Making Your Shake Super

OK, so let’s assume you’ve got your blender and it’s powerful enough to do the job. Now all you have to do is follow some step-by-step instructions for creating awesome Super Shakes.

(Not all of the steps below are mandatory, but the more nutrient-dense ingredients you include, the more nutritious the shake.)

For optimal mixing, flavor, and consistency, follow the steps in order. Mix and match as you like, adjusting portions of each ingredient to build yourself an 8- to 12-ounce Super Shake.

Step 1: Start with ice

• Use 1 to 4 cubes for a thin, chilled shake

• Use 5 to 10 cubes for thicker, pudding-like consistency shake

Step 2: Pick a fruit

Don’t be afraid to experiment, since you’ve got lots of options here. Apple, orange, banana, pineapple, strawberry, raspberry, blueberry, blackberry etc. — any kind will work. If you like a thick shake, go with frozen over fresh.

Add ½ cup for a smaller shake, and up to 1 cup for a larger portion

Step 3: Throw in a veggie

Yeah we know it sounds gross to put veggies in a shake, but if you use the right ones, you’ll barely taste them. Plus, you get the added benefit of extra nutrients.

Our favorites: spinach, kale, celery, pumpkin, squash, broccoli, powdered greens

(By the way, spinach is a number-one fall-back because the taste of it just disappears when you put it in a shake.)

Adding ¼ -½ cup of veggies provides a good nutrient boost, without adding a veggie after-taste or too much volume to your shake.

If going the frozen route, buy it fresh, then freeze it. For some reason pre-frozen veggies don’t taste as good as the ones you freeze yourself.

Note: If you don’t like the taste of veggies IN your shake, feel free to crush ’em before or after. In or out, make sure to include veggies with each Super Shake to complete your habit.

Step 4: Scoop some protein

Unfortunately, not all protein powders are created equal. The supplement industry can be a shady place. Largely unregulated, consumers are stuck being their own experts for what they should and shouldn’t buy.

As with so many other things, it’s best to stick to the basics. Look for powders without too much junk in them, especially sugar, coloring, artificial flavors, and other “sports supplements” you don’t need. Depending on the protein powder you use, you’ll need 1-2 scoops for your shake.

Step 5: Select a nut or seed

First make sure you’re not allergic. (Duh.) Then hit any bulk food store and stock up! Aim for 2 to 4 tbsp of nuts/seeds per shake.

• walnuts, cashews, almonds, etc., or any kind of nut butter

• flax, hemp, chia seeds

Step 6: Pour some liquid

How much depends on how thick or thin you want it. If you have a weak blender, more liquid makes it easier to blend.

• water

• chilled green tea

• almond (unsweetened)

Whatever your liquid of choice, somewhere around a cup will get you in the ballpark.

Step 7: Choose your topper

This step is optional, but it nicely finishes off any shake. With these toppers, a dash will do ya.

• dark chocolate

• ground coffee beans

• coconut

• oats

• cinnamon

• vanilla extract

Here are two tasty, and simple, shake examples from your coaches.

“Berry Blast Shake”

• 1 cup of almond milk (unsweetened)

• 2 scoops vanilla flavored protein powder

• 1 cup frozen, mixed berries

• ½ cup fresh spinach

• 1 tbsp ground flax seeds

• 1 tbsp raw, mixed nuts

“Chocolate Peanut Butter Shake”

• 1 cup of almond milk (unsweetened)

• 2 scoops chocolate flavored protein powder

• 2 tbsp natural peanut butter

• 1 tbsp ground flax seeds

• 1 tbsp raw, mixed nuts

• ½ cup fresh celery

• ½ banana

If the flavors in these recipes aren’t your thing, use the ingredient amounts as a guideline to create your own Super Shake.

Super Shakes On The Go

The above Super Shake how-to is great if you have a kitchen with ingredients and a blender nearby. But what if you’re traveling, at work, or just away from your blender all day?

• Blend them all up in the morning, store in 3 separate water bottles (and preferably in a cooler or company fridge), and drink throughout the day.

• Blend and eat one before leaving the house (A.M.), blend and eat one upon coming home (P.M.), and then blend & eat the last one before going to bed (P.M.).

• Pack all of the ingredients you’d normally use into Ziplock bags, and eat them separately. For example, one of your substitute “Super Shakes” could be: carrots/celery, bananas, and almonds, with a standard protein shake on the side.