Updated: Jul 30, 2018
The ultimate Power Shake—nutrient dense, satisfying and delicious!
A well crafted liquid meal takes pressure off your digestive organs, but please consume slowly! This shake packs 20+ grams of protein plus vitamins and minerals. Just imagine how long it would take to eat that much nutrition in solid form, and remember to drink mindfully! Ideally, "chew" your shake by swirling each tasty sip around your palate a few times before swallowing. Digestion begins in the mouth where salivary enzymes are secreted and signals are sent to the gut/brain axis, alerting the stomach, pancreas and other digestive organs that food is coming. Taking a leisurely 15 minutes to consume a Green-ya' Colada gives your body time to recognize it is being nourished, as well as hydrated by this scrumptious elixir.
Digestion begins in the mouth! Take time to sip & savor.
For the protein in this shake, I use a blend of Organic Select Pea vegan protein powder, plus a scoop of collagen powder, which is great for your skin and joints. You can also use whey protein, a different plant protein besides pea (i.e. rice, hemp), pure collagen powder, or any combination. Sometimes I'll use a flavored protein powder like Select Pea Vanilla, which is sweetened with monk fruit, my favorite non-fermenting sweetener. (Stevia, also non-fermenting, is more common and slightly less tasty. Fermenting means gas-producing, so we want to avoid that if bloating is an issue.) When choosing a protein powder, read ingredient lists carefully to make sure no sugars are added and the carbohydrate content is 5 grams or less, since higher carbs will lead to bloating.
4 ounces full fat coconut milk + 4 ounces water
1 scoop Organic Select Pea protein powder (20 g protein)
1 scoop Arthred Collagen powder (5 g protein)
2 handfuls leafy greens (spinach, tatsoi, cilantro, parsley, etc.)
1 Tbs healthy fat (MCT oil, flax/hemp oil, coconut oil, 1/4 avocado)
1 lime, juiced or peeled and quartered
1/4 tsp monk fruit powder
1 scoop C Complete powder (Innate Response Formulas)
1 tsp VitaSpectrum multi V/M (Klaire Labs) (optional)
1/2 banana, fresh or frozen (optional)
Add all ingredients to blender and blend on high speed for 1 minute or until fully combined. Add ice if you like it colder, or more water if it's too thick. (Using avocado for your healthy fat will thicken up this shake considerably!) Pour into a tall glass, elegant goblet or Mason jar to go. Sip slowly and savor!
My favorite coconut milk is additive-free, Aroy-D brand 100% Thai coconut milk in the green box, with just 2 grams carbohydrate per 4 oz serving. I love that it is pure and I love the taste and texture—thick but not too thick, just perfect: easy to pour, smooth
and creamy. Yum. You can also use canned coconut milk, which is slightly less convenient, but also delicious. Pour unused portion into glass jar before refrigerating.
The C Complete powder is what gives this shake a delightful, orange-mango flavor punch, along with 1000 mg of immune-boosting, skin strengthening vitamin C. I adore this "secret ingredient" even though it's a little pricey. I also add it to plain Greek Yogurt and to Chia Pudding. Sweetened with stevia, so no fermentation potential.
The optional VitaSpectrum powder powers up this shake with a full serving of multi-vitamin/mineral nutrition. If you already take a multi in tablet or capsule form, you don't have to add in the VitaSpectrum. I do suggest taking your multi while drinking your shake to enable micronutrient absorption, especially of fat-soluble vitamins A, D, E & K.
The optional banana adds flavor, sweetness and body. It also adds 14 g carbohydrate, which can be a red flag for bloating. On the other hand, bananas are low in FODMAPS and well-tolerated by many people with IBS and SIBO. On the other hand, some people can't handle them. I go back and forth with the banana. Hence, optional. :)
The healthy fat in this power shake nourishes your nerves and skin. It also promotes satiety, helping to make this liquid meal filling and satisfying. Don't skip it!