Guide & Recipes
The Super Shake Guide:
Here’s one of the secrets to good nutrition: Not all of your meals have to be food meals. In fact, you can even replace one to two meals each day with easy-to-make, tasty little drinks we call Super Shakes.
Now, we know that there are tons of stores and juice bars springing up all over, offering smoothies. But honestly, these store bought and juice bar type shakes are just barely better than a fast-food milk-shake. They’re typically sweetened heavily with sugar, loaded with poor protein sources, and missing many of the nutrients found in whole foods.
The Super Shake, on the other hand, is packed with good stuff like high-quality protein, fiber, healthy fats, antioxidants and more.
Translation: Super Shakes are the best!
See, Super Shakes are quick and easy — but they’re also really good for you. In fact, they can actually be superior to most of the meals your neighbors are eating.
But you have to do them right.
Get a good blender
Before you start experimenting with our step-by-step guide, here’s a question for you. Do you have a decent blender?
If not, and you want to start making Super Shakes, you’re going to have to go get one. And remember, you get what you pay for.
That’s right, if your blender starts smoking when you add a few ice cubes, it’s time for a replacement, one that’s more powerful and ready for the task at hand (might as well get one that looks good, too).
Recommendations? Sure.
In terms of value, I like the Magic Bullet. It’s only 60-70 bucks and it’s quite powerful. The only issue is that it’s small. So if you want bigger Super Shakes you’ll have to go bigger with your blender. It also may wear out after a few months of daily use.
In which case you might choose the Vitamix. This is the Mercedes Benz of blenders. It’s pricey. But I’ve never seen another blender match its power and longevity.
Making your shake super
Ok, so let’s assume you’ve got your blender out and it’s powerful enough to do the job. Now you can follow the step-by-step guide below for creating nutritious and tasty Super Shakes.
We selected some of the fruits, vegetables, and proteins that seem to work best for our clients. Just go through each step and select an item (or two) from each column. Mix and match as you like. You’ll end up finding combinations you prefer the most.
That said, our list isn’t exhaustive.
Feel free to branch out.
Keep in mind, too, that not all of the steps below are mandatory.
If you don’t want a topper, leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like portion sizes, and carb and fat amounts.
STEP 1
Pick a liquid
- Water
- Almond milk (unsweetened)
- Cow’s milk
- Soy milk (unsweetened)
- Hemp milk (unsweetened)
- Iced green tea
Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.
Step 2
Pick a protein powder
- Super Fit
- Super Meal
- Super Trim
- Super Fuel
- Super Power
- Super Gain
- Super Sleep
- Super Calm
- Super Charge
Find the protein supplement that you like best. 1-2 scoops should be sufficient.
Step 3
Pick a veggie
- Dark leafy greens: Spinach / Swiss chard / kale
- Pumpkin / sweet potato
- Beets / beet greens
- Cucumber / celery
- Powdered greens supplement
Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.
Step 4
Pick a fruit
- Apples
- Bananas
- Berries
- Cherries
- Dates
- Pineapple / mango
- Powdered fruit supplement
Toss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.
Step 5
Pick a healthy fat
- Walnuts
- Flax, hemp, chia seeds
- Cashews
- Almonds
- Peanut and nut butters
When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough.
Step 6
Pick a topper
- Coconut
- Cacao nibs / dark chocolate
- Yogurt
- Oats / granola
- Cinnamon
- Ice cubes (if using fresh fruit)
Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.
There you have it, a template for creating awesome Super Shakes, every time.
Eat, move, and live…better.
The health and fitness world can sometimes be a confusing place. But it doesn’t have to be.
Come by any of our stores and our staff will be glad to assist you with any questions you may have.
Recipies
Chocolate Peanut Butter Mousse
1 scoop Chocolate Peanut Butter Super Shakes powder, 1 cup whipping cream, whisk or mix with mixer
Frozen Banana Shake
8 oz almond milk, 1 scoop Super Shakes Protein, 1 small frozen banana, 6 ice cubes
Chocolate Peanut Butter Protein Bars
1 scoop Chocolate Peanut Butter Super Shakes, 2 cups oatmeal, 1 cup PB, honey : Microwave PB for 20-25 seconds, add oatmeal and protein powder, add honey to mix ingredients together. Press in a 8×8 pan and refrigerate. You can substitute a cup of brown rice cereal with 1 cup of the oatmeal.
Super Shakes Snack Mix
1 scoop Super Shakes mix, 1.5 to 2 cups Kashi (Go Lean) cereal, 1 cup Natural PB and honey to mix together. Melt peanut butter in microwave to help mix easier. You can add anything you want into this snack mix but the more ingredients you may want to add additional PB, honey and Protein powder.
Oatmeal Shake-Up
Add a scoop of Super Shakes protein powder to your oatmeal in the mornings.
Coffee
In a blender cup, pour cold coffee (about 8 -10 ounces) add a scoop of Super Shakes protein powder and fill the rest of blender or shaker cup with water, shake up and take to work. Refrigerate and late afternoon have a cold coffee protein shake.