Thursday, August 9, 2012

Efficiency Eating!

 My coined phrase that I use to emphasize the importance of getting the most nutrients per chew or per sip: "efficiency eating"!  Making my Energizer Shake recipe is a great way to be efficient with your nutrition and is easy to make.  Go ahead and make it the night before.  Store it in the blender in the refrigerator and just press whip the next morning, pour in a glass and enjoy optimally balanced nutrition with each sip!:)

Instead of having those processed protein shakes, dedicate a few minutes to create a delicious, nutritious, real food based, nutrient dense drink.  Choose organic ingredients whenever possible.


¼ cup of certified organic egg white powder (try Organic Partners International or Bob’s Red Mill brand) or organic pasteurized liquid egg whites or 3 Tablespoons of shelled hemp seeds
6 ounces organic nonfat plain Greek yogurt
1 small banana
½ cup strawberries
1 cup frozen blueberries
½ cup fruit of your choice (frozen peaches, mixed berries or cherries)
1 cup organic raw or frozen veggies (the pre-washed organic raw kale mix or broccoli slaw or frozen spinach works great-fun quick way to get your veggies in)
4 cups of organic, unsweetened soy milk or organic 1% milk or organic almond milk (your choice)
Optional: 1 Tablespoon of organic ground flaxseed for added fiber and omega-3 fatty acids. To prevent rancidity after adding flaxseed, drink it within an hour.
Directions:    In a blender, put all ingredients together.  If you like a thinner shake, add water and use less milk.  Put the top on the blender, chop, blend, and whip.  You are all set for an energizing breakfast or snack.  For even more sustainable energy, add a piece of whole grain toast or a cup of high fiber cereal with the shake. 

A time saving tip: Make this shake the night before, keep it in the blender and store in the refrigerator.  The next morning, just press whip and you have got a quick and easy “on the go” energizer.
Serving size: 1.5 cups
Total servings: 4
Nutrition Analysis per serving: 
239 Calories, 31 grams Carbohydrates, 16 grams Protein, 6 grams Fat