The workhorses of recovery eating. Liquid in first, then powder — it blends better. More dry ingredients = thicker; drink it on the go, or eat it like pudding with a spoon.
The classic
The protein shake
Options: nut or cow milk · protein powder · frozen ice cream or sorbet · frozen fruit · frozen sweeter squash (butternut works best) · raw unsalted nuts · non-citrus fruit juice · fresh fruit · ground flax · nut and seed butters · coconut cream (a tablespoon will do) or coconut milk.
Fresh apples, blueberries, and flax will make the shake gel — it's fine, just eat it with a spoon. Keep portions reasonable (an 8-oz glassful); protein and fruit together can be a musical combination, so portioning is learned individually!
Shake… or pudding?
Sweet potato & squash shake
Bake squash at 375–400° until a knife pierces easily; bake peeled sweet-potato pieces with butter, cinnamon, a little clove and nutmeg, and some water, covered, until soft (~40 min). Short on time? Canned pumpkin or microwaved frozen squash works.
Blend: the baked squash or sweet potato · frozen ice cream (not chocolate) · milk of choice · a handful of walnuts or almond butter · spice (cinnamon or garam masala) · optional sweetener (maple, honey, agave). Blend until creamy like pudding. A note: excessive sweet potato is a lot of potassium — be mindful.
The fruity one
Fruit shake
Fruit juice of choice — especially nice with a thicker juice like apricot or pear — plus sorbet or frozen fruit (mango, peach, strawberry), and optional cashew butter (the sweeter nut; adds lovely flavor and texture). More juice = thinner, less = thicker. Can be as simple as juice + fruit.
The hearty one
Granola shake
Granola of your choice · nut, coconut, or cow milk · nut butter · any nuts · seeds if desired (pumpkin, sunflower) · dried (soaked) or fresh fruit · sweetener (so very optional). Blend thoroughly — it has nuts and oats. And of course there's the traditional milkshake: milk + vanilla ice cream + any extract you like. Moderation on the sugary stuff!
("Ice cream" in this guide always includes the non-dairy kind.)
