Shake Recipes

For all the great reasons to start your day off with a shake, check out my article “Shakes-The Ultimate Superfood”.

The Anatomy of a Shake

1 – Base: Almond, Soy or cow’s milk, your choice of protein (Whey, pea, Casein, etc), a binder such as Xantham gum or chia seeds.

  • Choose a protein source with minimal to no added sugar or other carbohydrates.
  • Xantham gum and chia seeds are all natural and high in fiber and add texture to your shake.

2 – Body: Fruits and vegetables. It is important that they are fresh and used soon after purchase or frozen. Frozen fruit adds great texture to your shake! Avoid using / freezing fruits with skins such as cherries or blueberries. The skins to not liberate flavor as well when frozen.

3- Flavor booster: lemon rind, orange rind, grated ginger root.

Depending on the components above, the recipes that follow make one 20 oz shake, contain ~ 300-400 calories, 30g of carbohydrate, 25-30g of protein and 9-12g of fat.  You will need a blender for best results. If you like your shakes a little sweeter, add “Stevia in the Raw” to your liking.

You will notice that the recipes below all contain fruit rather than vegetables. This is just my personal preference. If you like your vegetable-rich shakes, simply substitute 1-1 ½ cups of your preferred combination of fresh veggies for the fruit below – OR create your own combination of fruits and vegetables to total ~ 1 -1/2 cups. Stick with whole foods and avoid processed “greens” powders, as processing disrupts the nutrient content of the fruit/vegetable as well as its utilization by the body during digestion.


Strawberry-Mango-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon xanthum gum or 1 TBLS chia seeds (*sub pomegranate seeds for chia seeds)
  • 1 TBLS shredded, unsweetened shredded coconut
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon of grated lemon rind
  • 1 teaspoon grated fresh ginger root
  • ½ cup frozen mango – cubed
  • ½ cup frozen strawberries – halved
  • 1/3 of a medium fresh or frozen banana

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Blueberry Muffin Shake

  • ¾ cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum or 1 TBLS chia seeds
  • 1 TBLS unsweetened shredded coconut
  • Mix on low or manually shake briefly until combined
  • 1-2 teaspoons of grated lemon rind
  • ¾ cup blueberries (fresh or thawed)
  • ½ medium fresh or frozen banana
  • ½ – ¾ cup crushed/cubed ice

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Papaya-Raspberry-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon xanthum gum or chia seeds
  • 1 TBLS shredded unsweetened coconut
  • Mix on low or manually shake briefly until combined
  • 1-2 teaspoons of grated fresh ginger root
  • ½ cup of cubed, frozen papaya
  • ½ cup of fresh (not frozen) raspberries
  • 1/3 fresh or frozen medium banana
  • 2 ice cubes

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Blueberry-Blackberry-Cherry-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum or 1 TBLS chia seeds
  • 1 TBLS unsweetened coconut
  • Mix on low or manually shake briefly until combined
  • 1-2 teaspoons of grated lemon rind
  • 1 heaping cup (total) of fresh (not frozen) blueberries, frozen black raspberries, pitted sweet fresh (or thawed) red cherries
  • ¼ medium fresh or frozen banana
  • 2 ice cubes

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Pineapple-Blueberry-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum
  • 1 TBLS unsweetened coconut or 1 TBLS chia seeds
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon grated lemon rind
  • 1 teaspoon grated fresh ginger root
  • ½ cup frozen cubed pineapple
  • ½ cup fresh (not frozen) blueberries (*sub pitted ½ cup sweet red cherries or 1 ½ pitted frozen apricots)
  • 1/3 medium fresh or frozen banana

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Note: If using apricots, omit the lemon rind.

Apricot-Cherry-Pineapple-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum
  • 1 TBLS unsweetened coconut or 1 TBLS chia seeds
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon grated fresh ginger root
  • 1 ½ frozen, pitted apricots
  • ¼ cup fresh or thawed pitted red sweet cherries
  • ½ cup frozen cubed pineapple
  • ¼ fresh or frozen mediuim banana

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Blackberry-Raspberry-Dragon Fruit

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum
  • 1 TBLS chia seeds
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon grated fresh ginger root
  • 1 heaping cup (total) of Blackberries and fresh (not frozen) raspberries
  • ¼ cup of frozen dragon fruit

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Mixed Berry Blast

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum or 1 TBLS chia seeds
  • 1 TBLS unsweetened coconut
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon grated lemon rind
  • 1 ¼ cup of mixed frozen strawberries, frozen blackberries, frozen raspberries, fresh blueberries

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Written by Carla M. DiGirolamo, MD, CFL1, PN1

Shakes – The Ultimate Superfood

With the reality of our “new normal” setting in, it is now, more than ever, so important to stay healthy and strong. The foundation of “good health” is sound nutrition. Now, this doesn’t mean overhauling your diet – especially at a time when grocery store stockpiles are limited. But at most supermarkets, the produce section is well-supplied with a variety of choices. This is nature’s medicine cabinet! The nutrition and nutrient absorption profile of whole, unprocessed food is second to none. A delicious and fun way to benefit from what nature has to offer is the Shake!

I start every day with a shake (and my coffee immediately follows!). No matter where I am. Shakes are easily modifiable to be Vegan, gluten-free, dairy-free, free of refined sugar, and free of whatever allergen you may need to avoid. Shakes can even be modified to be portable!

Many fruits and vegetables freeze well, preserving their nutrients and flavor so you can buy in bulk and freeze to minimize waste and trips to the grocery store. Try to choose a wide variety of colorful fruits and vegetables to maximize the variety of micronutrients- vitamins, minerals and anti-oxidants. My goal is to “eat the rainbow” over a week-long period. One day I’ll make a Strawberry-Mango shake, the next day may be Blackberry-Blueberry, until I hit all the colors of the rainbow in a given week. Not only do whole foods provide a variety and balance of nutrients that only nature can, but the absorption and processing of these nutrients by the body is optimized when the composition of the fruit or vegetable itself is preserved and not processed into a pill or a powder.

So enough chatter! Below are some of my favorite shake recipes. Modify and substitute to make your own creations! Enjoy!

Tropical Bliss

In a blender….

  • 1C (8oz) unsweetened Almond milk. ½ tsp xanthan gum (Red Mills)
  • 1 TBLS shaved unsweetened coconut 1 scoop of your favorite vanilla pure protein powder (25-30g protein)
  • *Shake/blend on low for ~10 sec until just combined
  • Grate 1 TBLS lemon rind and 1 tsp fresh ginger root and add to the blended mixture.
  • ADD: ¼ banana, ¾ C frozen papaya, ½ C frozen pineapple, 1 heaping TBLS pomegranate seeds. Pulse the blender until combined and blend on high for ~30 seconds.

Substitutions: Black Magic shake: sub papaya and pineapple with fresh blueberries and frozen blackberries. Other substitutions: chia seeds or chopped nuts for shaved coconut; kale and spinach can sub any of the above fruits. Sub orange rind for lemon rind and can omit ginger or add mint leaves instead.

Makes one 20 oz shake. Approximate Macronutrient content: 350-400 kcal, 35-40g carbohydrate, 25-30g protein, 7-10g fat and a whole lot of unprocessed vitamins, minerals and antioxidants! Nutrient content may differ depending on substitutions.