Shake it Like a Polaroid…

I’ma be honest, I sometimes live off of protein shakes. It’s hard for a grain-free-gal to get her nourishment when she’s all “go-go-go” and roast pork is all “cook me for at least an hour.”

Sometimes…you just don’t have the time to do a full breakfast. Or lunch. Or dinner. Or bedtime snack. Or elevensies.

The key to a good – and healthy – shake is to remember three things: Fat, Protein, Carbs. And here’s the real secret…Are you listening? Fat. Is. Good.

Fat is a highly concentrated form of energy. It gives you over twice the energy that protein or carbs do. Without fat you can’t process and store vitamins A, D, E and K. Fat-soluble vitamins help to regulate blood pressure, heart rate and blood clotting. And those lovely healthy fats also make your hair pretty. It’s a win-win! Tasty healthy fats = happy heart and shiny hair? I’m in!

Carbs, also energy goodness. But these little beauties help you feel full. Which, let’s be honest, when you’re drinking a meal is a big issue.

Protein. Most people are not getting enough lean proteins in their diet. This stuff is a component of EVERYTHING in your body, you need it to build and repair tissue. And unlike carbs and fat your body doesn’t store protein, it has nowhere to draw from when you’re running low on it – you have to feed it in. Protein will help speed recovery after exercise, curb your hunger, and help you maintain a healthy weight. Protein is awesome.

I’ve seen far too many recipes out there for smoothies and shakes that don’t really have any benefits for you. Remember you don’t need ALL THE FRUIT to make your smoothie taste awesome, and be healthy. Avoid any smoothie recipe that’s calling for full cups of fruit, you really don’t need that much sugar in your life. I typically avoid fruit juices in my smoothies for that exact reason (with one exception, and you’ll see that below). Do some research! Figure out what you need, and what ingredients might help you. Anemic? Kale is super high in iron, and you can add it to just about anything without adding too much flavour. Need an energy kick? Matcha! Need to poop? Well, just about anything with fruit in it will help you – berries will go a long way too (all those little seeds). Or just scroll down to the bottom of the post…

Another secret to smoothies? If it's green, or really dark...it's probably gonna make you poop
Another secret to smoothies? If it’s green, or really dark…it’s probably gonna make you poop


Nut Butter: Awesome source of both healthy fat, and carbs. And it tastes like yum in your smoothie.

Avocado: Makes smoothies nice and thick, adds a nice soft flavour. This healthy fat also goes a long way to helping you feel full at the end of your drink.

Greens: Nope, not talking that powdered “daily dose” of greens crud. That stuff is LOADED with sugars, and sweeteners. I’m talking grab a couple of stalks of kale or a handful of spinach and toss ‘er in.

Bananas: Want your smoothie to have that awesome stick-to-your-ribs texture? Bananas will do it. Be wary, the more ripe (or overripe) they are, the more sugar they’ll be adding.

Flax Seeds: Great source of Omega 3s, and they don’t mess up the flavours you’ve already got going on.

Chia: Loaded with Omega 3s, calcium and lots of fibre. I LOVE these little guys. I usually add them in after the mixing, and let ’em soak up the smoothie goodness for a minute or two. The chias readily absorb liquids forming a gel like shell that helps…uh…flush you out.


The Nutter Butter Cup – HIGH in protein, and in fat…but so tasty.
150ml chocolate almond milk2 tbsp natural peanut butter
1/2 apple
1 tbsp honey
1 banana
1 1/2 cups ice (optional)

The Blueberry Muffin
1 scoop vanilla protein powder
1/4 cup frozen blueberries
1tsp flax seeds
1/2tsp cinnamon
20oml almond milk

Mango Green Tea
1/4 cup frozen mango
200ml almond milk
1tsp matcha
1 scoop vanilla protein powder

Green and Nuttyprotein-y and nice and refreshing! A nice, lighter feeling, meal
1ooml coconut water
100ml almond milk1/2 avocado
2 stalks kale
1tbsp peanut butter
1tbsp honey

Gotta Go – …this will make you poop. Sorry, there’s not really another way to say it.
100ml apple juice
1/2 banana
1/4 cup blueberries
2 stalks kale
1 1/2 cups ice
2tsp chia seeds