Iron and Protein Shake Recipe
Introduction
Fuel your body with this delicious and nourishing Iron and Protein Shake, perfect for those who need a quick and nutritious boost. Whether you’re recovering after a workout or simply looking for a healthy snack, this smoothie offers a blend of ingredients that are rich in protein, healthy fats, and essential iron. The combination of creamy bananas, strawberries, and hearty hemp seeds makes for a filling, energizing treat. This shake is not only easy to make but also caters to a variety of dietary preferences, offering a satisfying way to support your overall well-being.
Ingredients
| Ingredient | Measurement |
|---|---|
| Favorite sweetened plant-based milk | 2 tablespoons |
| Water | 1 cup |
| Hemp seeds | 1 cup |
| Large frozen bananas | 2 |
| Sliced strawberries | 4 cups |
Directions
- Prepare the Base: Add all the ingredients except the vegetables or fruits to your blender.
- Blend Smooth: Blend the ingredients until smooth and creamy.
- Add Fruits and Veggies: Add your choice of vegetables or fruits, such as leafy greens or extra fruits, to the blender.
- Final Blend: Blend again until everything is well incorporated.
- Ice It: Add a few ice cubes to chill and thicken the shake, and blend one last time.
- Serve & Enjoy: Pour into glasses, serve immediately, and enjoy this iron-boosting, protein-packed shake!
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 156 |
| Fat (in grams) | 14.0 |
| Carbohydrates (in grams) | 1.0 |
| Protein (in grams) | 7.0 |
Allergen Information
This shake contains hemp seeds, which are a part of the hemp family. Individuals with a sensitivity to seeds or nuts should exercise caution. Ensure that the plant-based milk you choose is free of allergens like soy, if applicable. It is a vegan-friendly shake and does not contain any dairy or gluten.
Dietary Preferences
- Vegan: Yes
- Gluten-Free: Yes (ensure your plant-based milk and other ingredients are gluten-free)
- Nut-Free: Yes, unless you substitute the plant-based milk with a nut-based variety
- Dairy-Free: Yes
Advice for Customization
You can tailor this shake to suit your taste or dietary needs. If you’re looking to increase the protein content further, consider adding a scoop of plant-based protein powder. You could also add a handful of spinach or kale for a green boost, or swap strawberries for other berries like blueberries or raspberries. For a tropical twist, try adding mango or pineapple instead of berries.
Conclusion
This Iron and Protein Shake is a quick and easy way to nourish your body, offering a balance of macronutrients that support energy, muscle recovery, and overall health. The ingredients are simple yet powerful, making it a perfect addition to your busy lifestyle. Whether enjoyed as a breakfast, post-workout refuel, or mid-afternoon snack, this smoothie will leave you feeling satisfied and ready to take on the day.
