Liquid Meal Obsession

by Manny Aragon

Last week I shared three of my favorite breakfasts. This week I’m going to share some variations of the breakfast shake I shared last week. These can be made and consumed in place of a meal or as a post workout recovery drink, between meal snack, etc.

Shakes are fast and convenient for transit. I’ll often make enough for two at a time and save the second one for later in the day in place of a meal or even a pre bike workout snack. This will also work, to some extent, for a pre run snack but I generally will only drink ½ of the normal amount before a run or a swim.

As many of you know, I do my morning workouts fasted- unless I am doing a double- like a swim/run or a swim/bike. If I am doing a longer bike/run- say two hours on the bike and a 30min-1hr run, I will drink prior to the initial workout for the sake of digestion logistics.

The key with these liquidy meals is that they be composed primarily of whole foods- so no muscle milk type of fake shakes here full of artificial sweeteners, flavors, colors, and other generally metabolically toxic compounds. When they are composed of whole foods and they are consumed as fresh as possible, you will get the benefits of all of the live enzymes, active proteins, phytonutrients, and antioxidants in the liquefied ingredients. That is what makes these different than your standard shake tub mix.

First a quick word regarding the construction of said shakes…Use a blender, nutribullet, ninja, vitamix, blendtec, or possibly even a food processor. You need something that will liquefy the main solid ingredients. I don’t yet have a vitamix or blendtec blender (blenders with jet engine like powered blades) so I use my humble Osterizer blender (from Costco) that is noisy but effective. When I want to start chopping really tough stuff up, I will need to bite the (nutra) bullet so to speak and ante up for the blend-tec or vita-mix but rest assured, the Osterizer works for what I’m going to share today.

Now, mere mortals, these shake recipes are not set in stone. Rather they are ideas and variations on the original shake recipe handed down to me by the shake master himself, none other than my triathlon team coach, Joby Gutierrez. So thanks to Joby for getting me to believe that I could make a decent whole food shake using my puny Osterizer and not needing to actually buy the $500 Vita-Mix…

But before I share the sacred and secret shake scroll, please, when you try this at home, start by adding the liquid ingredient (coconut or almond milk) first, then greens (if a green shake) to get them properly liquefied PRIOR to adding other solid ingredients like zucchini, beet, chard, kale, collards, mustard greens, bananas, nut butter, etc.

Once you get these liquefied, then add your more solid ingredient, then fruit if you like, then powdered ingredients and ice or things like chia (which will congeel the drink if you add too much or two early)…

Anyhow, here goes:

Last weeks shake: Green Goodness

8 oz of coconut milk (or almond milk)

1 bag or bunch of organic baby spinach (liquefy)

then:

1 organic zucchini chopped (liquefy)

1 organic banana (peeled of course) (liquefy)

1-1½ tablespoons organic almond (or other nut butter if you like) this is an optional ingredient. Great for post workout- omit this for a “lighter”shake (liquefy)

20g raw milk whey protein or grass fed whey protein (20g total protein content, how ever many scoops that is)- you can use hemp or pea protein if you are vegan. (blend)

1 tbsp flax meal (omega 3 content and fiber)

1 tbsp organic chia seed (blend)

additional coconut or almond milk to desired consistency and volume.

Variation 1: Use strawberries and or blueberries in place of the whole or part of the banana.

Variation 2: Use a chopped organic beet in place of the zucchini.

Variation 3: Use an additional organic leafy green (like chard, kale, collard, or mustard green- use restraint when adding a second green as the taste can get a bit bitter)

Variation 4: Use apple instead of banana.

Variation 5: Add ginger to the apple variation for a good morning starter.

Healthy, less green alternatives:

1)Banana/Coconut shake

Coconut or almond milk, add banana, liquefy.

Add protein powder, (20g total protein) liquefy.

Add 1 tbsp flax meal

Add ½ tbsp chia, liquefy.

Add 1 tbsp Coconut Mana (liquefy).

Variation 1: add 1-3 tbsp organic cocoa powder (may need to add a bit more banana or RAW honey to offset the bitterness of the cocoa). Offset the honey with another scoop of protein powder.

For more variations and inquiry as to sourcing high quality raw honey, organic cocoa powder, or raw whey protein, please fill out the comment form below.

Enjoy!