I’ve been working on a new article for a few weeks now and it is taking me longer than expected. I am trying to make sure the facts are correct and it is just becoming a very slow process for me.
I wanted to post something in the meantime to tide you over while I finish it up. Many people ask me what to eat for breakfast so I decided to write about a recipe for my favorite breakfast shake.
I call it the Green Joker Breakfast Shake because one of my daughters loves to have some whenever she sees me drinking it. When she has a sip the green gets on her lips and on her face and I think she looks like the Joker, (except that shake is green and the Joker’s lip makeup is red.)
Last Christmas my sister gave me a NutriBullet Blender for Christmas and I started using it to make fruit and vegetable smoothies once in a while.
One of my clients told me that he made shakes for breakfast and put a lot of spinach in it. He said the spinach didn’t really have a flavor. Since I’m always trying out new things, I put the spinach in my shake and found that he was right. It didn’t really add a lot of flavor, but since spinach is so healthy, it did add a lot of nutrients.
Over time I took out the berries and experimented with adding kale. Kale does have a very slight flavor which I would describe as a tad bit bitter and nutty. Kale has also has a lot of nutrients.
Those two greens are the base for my shake, but I think protein is the most important, I add a scoop of whatever protein powder I am using. I am currently using Combat Powder for my morning shake since it is a mix of whey, egg and casein protein and they all have different absorption speeds.
Since the other ingredients in the shake don’t have very strong flavors, the protein powder you use will be the main factor in the taste you get.
With the protein now in the shake, I now need to add fat. There are a lot of different choices here.
Coconut oil is a good fat because of the medium chain triglycerides. The coconut oil gives it a good flavor but I also like the flavor that natural peanut butter gives. I currently enjoy adding peanut butter instead of cocnut oil (although cocnnut oil is probably a little healthier.) I have also used avocadoes and raw almonds for the fat.
Most of the time I don’t add carbs to the shake. If I am cutting, I definitely don’t want them. If I am bulking, sometimes I will add ground up oatmeal, but other times I will just get my carbs from other sources.
If I do add ground oatmeal, I will take some regular whole rolled oats and put it in a coffee bean grinder that I bought specifically for oatmeal. I will usually add a cup of whole rolled oats that have been ground up. This adds around 380 calories, 64 grams of carbs, 7 grams of fat and 14 grams of protein.
The last ingredient that I add is a little boost powder. NurtiBullet makes a few different Superfood Superboost products with ingredients that are supposed to be healthy like Maca, Goji, and Chia.
This would not be something that I would not normally buy but my mom saw it at the store on sale one day so she bought me a few and sent it to me last year as an Easter gift.
The flavor is a little bitter so that may not appeal to everyone, but I enjoy it. This ingredient is optional since I only started using it since I have it, but I think I will buy more once I run out.
1 cup spinach, raw
1 cup kale, raw
1 scoop protein powder (I use Combat powder but you can use any good one)
1 Tbsp. Coconut Oil
1 Tsp. NutriBullet Superfood Boost (optional)
Combine all ingredients in a blender (or NutriBullet) and mix until you get the consistency you desire.
Protein: 27 grams
Carbohydrates: 12 grams
Fat: 17 grams
Sodium: 181 milligrams
Sugar: 2 grams
So that’s it. Quick, easy and pretty healthy. I usually follow this shake up about 30-60 minutes later with some fatty protein. If I have time, I’ll do 5 whole eggs. If I don’t have a lot of time, I grab some beef jerky for the protein and some almonds fat. what you end up doing will really depend on the nutrition plan you are following, but this shake is a really great start.