Strawberry Milkshake

Graded Strawberry Milkshake 5156 200x300 Strawberry Milkshake Team the days are heating up and no doubt at some point this Spring or Summer you will be having a milkshake, give this healthy one by Teresa Cutter a go. (Mick)

In the mornings, I’m often pulling out my blender and whipping up a healthy strawberry milkshake for my breakfast.  It’s a great convenient way of getting a good intake of plant based nutrients to energise and nourish my body.  I often make my milkshakes or power smoothies as complete meal replacements, so I make sure I boost them up with extra nutrients such as omega 3 and quality protein. I love freezing my fruit before blending as it results in a creamier milkshake.

What’s Good About it:
Strawberries are low in calories and high in antioxidants. Around 1 cup provides 46 calories, 11 g of carbs, 1 g protein, almost no fat and 3 g of fibre. A study published in the British Journal of Nutrition found that adding strawberries to your meals slowed the insulin responses by delaying the absorption of sugars in the digestive tract. Insulin is an anabolic hormone that increases storage of fat, protein and glucose.  It’s main effect in regard to fat is to block lipolysis (oxidation of fat). Nut and seed milks are a delicious lactose free alternative to traditional dairy.  Enjoying them regularly can help reduce cholesterol, provide your body with essential minerals such as calcium, magnesium and zinc and enhance the body’s immune system. Protein is considered by many to be the most important macronutrient for humans because of the numerous roles protein plays in the body. Whenever the body is growing, repairing or replacing tissue, proteins are involved. The main function of protein is to build and repair, as well as sustain muscle.

1 cup (150 g/5  1/4 oz) strawberries – frozen
1 cup coconut water (see notes)
1 cup almond or cashew milk (or your choice rice milk, coconut  or seed milk)
1 tablespoon Healthy Chef Protein
2 teaspoons chia seeds
1 – 2 fresh pitted dates, manuka honey or a little stevia to sweeten
1/2  teaspoon vanilla extract, paste or the seeds scraped from 1/2 pod
extra ice to blend to make it extra cold and delicious

Combine strawberries, coconut water, milk, Healthy Chef Protein, chia seeds, date and vanilla into a high performance blender like a Vitamix.
Blend for a few seconds until smooth and creamy.
Pour into a serving glass and enjoy.
Serves 1

Notes:
Coconut water can be replaced with extra almond or cashew milk for a creamier milkshake
Boosters:
1 teaspoon maca powder
1 tablespoon Healthy Chef Organic Superfood
1 tablespoon goji berries
Probiotics
matcha green tea

Nutritional info per serve
Protein: 34 g
Carbs: 11 g
Total fat: 12 g
Saturated: 2.4 g
Fibre: 5 g
Kilojoules: 1200
Calories: 288

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