Let’s face it.
The word “healthy” is tossed around in the food industry like it is nobody's business!
In other words, every food product or snack attempts to promote their food as “healthy”. Oftentimes, they are misleading to consumers as most of the products will actually contain a ton of unhealthy ingredients.
Shakes are especially important to make sure what you drink is actually healthy. This is because shakes can help one easily digest loads of good nutrients from vegetables or other foods quickly or digest loads of unhealthy sugars and harmful substances just as fast…
Shake companies in the United States are especially at fault. They often market their shakes as healthy but are often jam-packed with sugars that are detrimental to one’s health. Even a small smoothie or shake can contain 58 grams of sugar (I’m looking at you Jamba Juice!).
Which begs the question. How do you actually make a healthy super shake?
Put your worries aside. My guide is here to help direct you in the right direction on how to make a super shake...the right way.
After strenuous research, here are my steps to make the ultimate super shake.
Step 1: Add Almond Milk or Water
The first step to making this super shake is to add the liquid substance. I recommend almond milk over regular milk as almond milk is the healthier option. There are a lot of people who claim regular milk is the healthier option, however, if you look at what is in cow's milk, there are alarming ingredients. Regular milk tends to be loaded with saturated fats, unsaturated fats, antibiotics, and cholesterol. Also, it should be noted that calcium from cow milk is not absorbed nearly as well as calcium from plant-based sources or nuts.
Almond milk is created by blending together almonds and water together and straining out the solid leftovers. This means it is low in fat, high in calcium and high in vitamin E. There is a plethora of benefits of almond milk over regular milk and that is why I recommend you include it as the base of your super shake.
If you do not fancy using almond milk, you can substitute the liquid with water.
Step 2: Add a Scoop of Almond Butter
I am a big fan of using almond butter over peanut butter. Although they are both very similar in nutritional value, almond butter is moderately healthier than peanut butter. This is because almond butter contains more minerals, fibers, and vitamins that peanut butter does not.
A little serving of almond butter contains a terrific amount of magnesium. Magnesium holds many beneficial attributes when it is consumed. It t promotes the flow of blood, nutrients, oxygen in the body as well as promote better heart health. Phenomenal for finer heart health and blood pressure.
When selecting an almond butter, I highly recommend you go for the raw option. Raw almond butter is more nutritious as they are richer in fiber in contrast to roasted.
Step 3: Add your Vegetables!
Vegetables should be a staple in your healthy super shake. These plants offer a superb amount of nutrients such as fiber, vitamins A, E, and C, potassium, and much other vital nourishment.
Some of my staple vegetables to be included would be spinach and kale. Spinach is a powerhouse dark leafy vegetable loaded with important proteins, minerals, vitamins, and iron. This makes spinach a great source of nutrients for better skin, bone health, and even hair.
Kale is one of the most nutrient dense, low-calorie foods. Not to mention it is filled with antioxidants and vitamin C. Perfect for lowering your cholesterol and in turn dropping your risk of heart disease.
If you really feel like adding more, throw in some broccoli. Broccoli has a considerable amount of vitamins (C and K) and it is a great source of fiber, potassium, and folate. The ingredients in broccoli can even help cuts or wounds heal. This is so because broccoli builds collagen which can help the body form body tissue and bone.
Step 4: Add the Superfoods
Superfoods are proclaimed to be “superfoods” for a reason. This is because they are extremely nutritionally dense and really good for one’s health. Adding these enriching foods into our shakes is imperative for the ultimate super shake.
Grab a couple of scoops of some coconut oil as they consist of highly saturated fats and provide an accelerated fat burning quality to it. The fats in coconut oil boost fat burning as well as improve your energy, mentally and physically. Consuming coconut oil is also linked to reducing the risk of heart disease.
Buy yourself a bag of chia seeds and you will thank me later. Chia seeds deliver an immense amount of nutrients with very, very low-calorie intake. Chia seeds are packed with protein, antioxidants, fiber, and omega-3 fatty acids. The high protein and fiber content found in chia seeds promotes healthy weight loss!
Throwing in a whole avocado into the shake will supply you with a ton of good fats, potassium, and fiber. Avocados are well-known to supplement your weight loss efforts as well as lowering your cholesterol. Healthline outlines the laundry list of incredible benefits of eating avocados here.
Lastly, a mix of berries is crucial to add to your super healthy shake as they are some of the healthiest foods on earth! Berries have a vast amount of antioxidants and fiber. Eating berries are advantageous because the fiber in them can help you develop a healthy digestive system.
Step 5: Add Herbal Supplements
Adding some hints of herbal powder will give you a plethora of benefits. Some of my two favorite herbs to add are maca root and turmeric. Maca root was something I discovered when I was looking for a natural energy boosting herbs.
Maca root powder is quite popular among athletes and other fitness people. Maca root powder has seen people gain muscle, boost energy, improve workout performance and increase strength. These benefits are exactly why it is a must to include this in the healthy super shake.
Adding a pinch of turmeric holds a lot of great benefits. Turmeric drastically increases the antioxidant capacity in your body, has a bunch of anti-inflammatory effects, and improves brain function. The powder also promotes weight loss!
Step 6: Add Protein Powder
There is a reason why protein powder is a popular nutritional supplement. Protein helps rebuild muscles, repair tissues, and create important hormones and enzymes that promote good health. Adding protein powder into the super shake will help you tone your muscles, increase your muscle repair when you exercise and aid in weight loss.
Protein powder can boost your metabolism and help you lose weight without losing any muscle because it will reduce your appetite. Making the super shake a protein shake will make you less hungry throughout the day.
In short, protein helps keep your body in balance. Drinking a protein shake can help bring your body back into a positive protein balance after a workout or being active. This is perfect for muscle growth.
Step 7: Add Stevia (optional)
The super shake will be pretty bland tasting. One of my all-time favorite things to add to my shake to give it a bit of a sweeter taste is stevia. Stevia is a natural sweetener that is often used to substitute sugar. The powder is created by extracting leaves of the plant species Stevia Rebaudiana which is often found in Paraguay and Brazil.
Stevia is known to be 100 times sweeter tasting than table sugar, however, it has no calories, carbohydrates, or artificial ingredients. This makes it a healthier alternative to add a sweet taste to your super shake.
Let’s Get Healthy!
There you have it. My guide to creating a super shake that is actually healthy. Throw out all the other sugary and unhealthy drinks in your house.
Go ahead and try this shake out. Gather all the ingredients and make the shake after every workout or drink it as a snack this week and see how you feel. Mix and match various other healthy ingredients to create the shake that best suits you.
You will be living a healthier lifestyle in no time!