How to make a super shake

How to make a super shake

How to make a super shake

By Published On: July 7th, 2023

As the temperatures are soaring, grabbing something cold, refreshing, and nourishing is the ticket to keep your energy high for all the playing you are doing this summer, am I right?   

When most people think of smoothies, they think of those tall, fruity concoctions from mall food courts or fast food drive-throughs.

Those smoothies have their benefits: They’re quick, portable, and delicious. Plus, you can load them with nutritious fruit. 

When we choose them, we often feel we’re making “the healthy choice.” Some—especially the food court variety—may include added sugar, syrups, sweetened frozen yogurt, or even ice cream. These additives aren’t “bad.”

However, they DO add a lot of calories without a lot of nutrition. (Most sorely missed: Protein, which helps regulate your appetite and keeps you feeling satisfied for longer.)

The result? These smoothies contribute (sometimes generously) to your calorie intake and aren’t very effective at keeping hunger at bay for long.

There’s a place for ALL smoothies, especially if you love them. But if you’re looking for a more nutrient-balanced, satisfying option, here’s a choice you might like to know about…

The Super Shake is a liquid, delicious meal (or snack, or post-workout fuel). It contains:

🥑 Whole fruits and vegetables

🏋🏻‍♀️ Protein

😋 Fiber and healthy fats

💪🏽 Enough calories to feel as satisfying as a meal (without overloading you)

It takes minutes to make and—once transferred to your cool hipster Mason jar or favourite tumbler—can be consumed on the go. 

Super Shakes work well for your nutrition habit if you’re busy and want a quick meal. 

​​But they’re also great if you want an easier way to add calories and nutrition between meals—for example, if you want to put on muscle or overall weight. 

Because Super Shakes are liquid, they’re easier to consume than, say, steak and potatoes. 

And, if you want it a little thicker, you can eat your smoothie in a bowl with extra toppings!

How to Make a Super Shake

Step 1: Pick a liquid.

If you’re trying to lose weight, use water or other lower-calorie drinks like unsweetened almond or skim milk. If you’re trying to gain weight, use whole milk or whole-fat plain yogurt.

Step 2: Pick a protein powder.

Whey is the most common option and has the best-tasting products. Casein, rice, pea, soy, and hemp proteins can also work.

Step 3: Pick a fruit.

Bananas, berries, pineapple, apples (core removed), and dark cherries (pits removed) are all great options. You can use fresh or frozen fruit.

Step 4: Pick a vegetable. 

This may sound weird (or even gross), but spinach is usually the best vegetable as it doesn’t affect the taste. Other options are cooked or canned squash or pumpkin, beets (cooked), cucumber, and celery.

Step 5: Pick a healthy fat

The best options in shakes are nuts and seeds, such as walnuts, almonds, cashews, flax seeds, chia seeds and hemp seeds. Avocado, unsweetened coconut, dark chocolate, almond, cashew, and peanut butter also work well.

Step 6: Pick an extra. 

Add ice for a thick and refreshing shake if you use fresh fruit. You can include more fruit or a handful of uncooked oats if you need extra carbs. Add cinnamon and other spices for more flavour and health benefits.

Blend it up.

And in case you want a little more help: Try this chocolate, peanut butter, and banana smoothie. It’s a real crowd-pleaser. And don’t be put off by the spinach: Though it’ll turn your smoothie green, it’s nearly undetectable flavour-wise.🕵🏾

6-12 oz (180-360 mL) water, unsweetened almond milk, whole milk, etc.

Add 1-2 scoops chocolate-flavoured protein powder and 2 bananas

Then 1-2 fists of spinach

Finally 1-2 thumbs of peanut butter

Add ice if using fresh fruit and uncooked oats if you need more carbs.

Drink up and play on!

Your coach and friend,

Jan xox

PS: Whenever you are ready, here are three more ways I can help you PLAY for life:

  1. Click here to grab a copy or listen to the Audible version of The Play Book: How To Get In The Habit Of Good Health
  2. Join the FREE 7-Days of Healthy Habits Course that can help you starting today.
  3. Want to work with me personally on your health while having fun? Click here to book a call.

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About the Author: Janet Omstead

To re-ignite people’s passion for play (movement) to fight chronic disease while improving their quality of life as they age.

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