This shake is perfect as a post workout shake, a snack or a breakfast meal. * I use a coconut water that is low in sugar with 9 grams of carbs per cup. Coconut water replenishes electrolytes to rehydrate your body; blueberries, kale and spinach are excellent sources of antioxidants, vitamins A & K, fiber and manganese among many others; and olive oil or canola oil is high in monounsaturated fat and a good source of alpha-linolenic acid, an omega-3 fat that has been linked to heart health. LSA (linseed or flaxseed, sunflower & almond) is a good source of fiber and essential fats. Blueberries, kale, spinach, olive oil and LSA are all described as "superfoods" for your health.
1/2 cup blueberries, fresh or frozen (frozen makes it a little thicker)
1 cup coconut water (see * above)
1 tsp olive oil or canola oil
14 grams of protein powder (slightly more than 1/2 scoop of most powders - read label to be sure)
Handful of spinach or kale - Optional
1 tsp LSA (linseed, sunflower & almond) -** Optional
Ice, if using fresh blueberries
Blend all ingredients until mixed. Serve immediately.
1 serving: 14 g Protein, 18 g Carbs, 6-12 g Fat (**depending on using LSA) Yield: 2 Blocks