Start with a protein base. Casein is a great protein for the before bed protein shake. Research shows that muscle recover better with casein a night (slow release). So for a milk based powder use whey or milk powder. Bob's Red Mill makes both. For plant-based protein, you can also use whole nuts or seeds, like almonds, sunflower seeds, or hemp hearts. You can also use protein rich flours like pea or quinoa. You can use a couple of protein sources. Put a 1/2 cup in a blender or food processor and blend. Then add 1/2 cup oats (source of fiber, carbs and some protein). It will also help thicken the smoothie. To add even more fiber and protein you can add 1/3 cup chia seeds, ground flaxseed or wheat germ.
If you are adding fruit or veggies you may not need additional flavor. But most of us like some flavor base. For chocolate protein powder, toss in 2 tablespoons cocoa (or cacao, or carob) powder. For vanilla, use the scrapings of ¼ of a vanilla bean or ½ teaspoon vanilla powder. For coffee, 1 tablespoon instant espresso powder.
After you add the flavoring to the food processor then process until you get a powder—depending on the ingredients you used, it may not be perfectly powdery, and that’s OK.
Transfer the protein powder to an airtight container or jar and store in the fridge, For a smoothies, use about 2 tablespoons protein powder in a your favorite smoothie recipe.
Alex's evening protein shake
1/4 cup vanilla protein powder
1 tsp cinnamon
1 small banana
1 cup frozen fruit (berries and kale)
1 1/2 cups unsweetened vanilla almond milk
His order is critical :-) banana, frozen fruit , cinnamon, protein powder and milk. He uses the nutribullet for a well blended smoothie!
What is your favorite protein shake recipe?