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Friday, February 8, 2019

Protein Powder Shake Mix



Protein shakes are a quick and convenient way to have a healthy breakfast, snack or other meal replacement. But not all protein shake mixes are the same. They vary widely in taste, texture, and ingredients. You can just about bet that any mix you buy at the store or from an online retailer or MLM distributor is going to be pack with weird ingredients, preservative and all kinds of stuff you don't really want in your body. Plus, they can be super expensive to buy depending on the brand.

I wanted a protein shake mix that was not only inexpensive and easy to make, but that I could make using ingredients I already had on hand. I experimented with various ingredients and put them all in my nutrient calculator to come up with the perfect mix that provides a balanced nutrient content with simple ingredients from my kitchen that are also easy to find at my local supermarket. 





Start by placing all the ingredients in to a large food process or blender.  Mix thoroughly until will combined and a fine powder.  Even with my Ninja food processor, I have to let it run for several minutes to get it to a fine powder.  It won't perfectly smooth and that's OK.  You just don't want large clumps of anything in your mix.  The 1/3 cup of sugar make this a ready to drink mix.  I add it for convenience so I can just blend and go.  You can add any kind of dry sweetener you like.  If you don't want the added sugar you can leave it out and just add a liquid sweetener like honey or agave nectar when you make your shakes.



Store it in a a pretty glass airtight container on your counter top.  I love storing mine this way because it makes it convenient for me to use and it is nice to look at.




To make a protein shake add 8 oz.(1 cup) of water to your blender or blender cup.  Next add 1/2 cup of the dry protein powder.  Blend about one minute.  Drink and enjoy!


I like to add a scoop of super greens powder to my shakes.  You can't taste it and it give you LOTS of extra vitamins and minerals.  The one I use is Country Farms Super Greens.  It also contains probiotics for gut health.






Vanilla Protein Shake Mix     Printer-friendly CLICK HERE

4 cups powdered milk 
2 cups oats 
1 cup peanut butter powder 
1/2 ground flax seed
 1/3 cup sugar 
1/4 tsp salt.



Chocolate Protein Shake Mix 
3 1/2 cups powdered milk 
2 cups oats 
1 cup powdered peanut butter 
1/2 cup cocoa powder 
1/2 cup ground flax seed 
1/2 cup sugar 
1/4 tsp. salt



Variations:

These two protein powder mixes are SOOO versatile you can add all kinds of things when you are blending up your shake to make it even more Yummy!  Frozen fruit blends best if added first before any other ingredients.  It's easy to "shake" things up!  Just pick your favorite shake mix flavor and your add ins and blend!

Strawberry:
Add 1/2 cup frozen strawberries 

Cheesecake:  1/3 cup plain unsweetened yogurt.  For a fruit cheesecake flavor add 1/4 cup of your favorite frozen fruit.

VERY Berry:
Add 1/4 cup EACH of frozen blueberries & strawberries

Creamy Green Machine:
Add 1/2 frozen banana and 1 scoop of super greens

Chocolate Blueberry:
Use chocolate shake mix.  Also add 1/4 c frozen blueberries (ONE OF  MY FAVS!)

Banana Nut Bread:
1/2 frozen banana, 1/4 cup chopped nuts

Apple Pie:
1/4 cup unsweetened applesauce, 1/8 tsp. nutmeg, 1/8 tsp. cinnamon



Printer-friendly CLICK HERE
 

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