by team
europaFITNESS Shakes to Make At Home
9:44 pm in Food, Supplements by team
One of Ireland’s greatest young kids was in a yacht race the weekend gone. He was one of a super crew, but got his jaw broken and knocked unconscious for a short while at sea. Fortunately it was a clean break from side to side so doesn’t need wiring up. Here’s some receipts that I recommend for shakes. Ideal for our wonderkid (one of three), or folk needing good protein intake.
Pic of Irish Rugby Star Tommy Bowe © Bord Bia Ireland
Note on shakes particularly protein rich shakes mindful of none water soluble vitamins and minerals; don’t go overboard on adding a million ingredients to your shake. Keep it light. Even though you are using quality ingredients, your body has to digest them. But unlike a meal, where you sit down and eat your food slowly, in a shake there can be a tendency to knock back a very rich meal in a drink form. Your tummy has to digest it, so pace yourself and keep the shakes fresh, shortish and lightish.
| Here’s the few cold shakes; In blender add your raw ingredients, blend & serve cold;1. europaFITNESS’s Shake You Can Drink Every Day; Raw ingredients; spinach broccoli carrots an apple a smile enjoy If using raw veggies like above, remember the veggies all have different flavours. One way of taking the sting out of some is my adding a sweetish apple, mindful that carrots are also quiet sweet. The flavour of celery, onion, are likewise distinct. I would say as I get older I appreciate organic tasting veggies more, and now pretty much go for organic tomatoes and carrots etc if I have the choice when shopping. Though when it comes to shakes the richer taste of organic foods needs skillful blending eg rich tasting carrots etc, probably the blander inorganic the better? |
| 2. europaFITNESS’s Cold Soups ( cold shakes sit down). We in this part of the world don’t naturally take to eating cold soups, but in many warm countries cold soups would have a tradition. Cold tomato soup (Gazpacho) for instance, served just like the hot version, is popular in Mediterranean countries. Seán’s Gazpacho receipt Uno; 4 single servings 1 Kilo tomatoes (preferable plum tomatoes) 1/2 small onion (60 grams) 1 small green pepper 1 small cucumber (the small chubby Spanish type) 1 small cup of olive oil 2 desert spoons of vinager 200 grams of bread from the day before, soaked in water Small portions of diced tomatoes, red and green peppers, cucumber, onion and bread or croutons to sprinkle on top. i: Put the tomatoes, onion, pepper, cucumber, vinegar, oil and bread into a blender. If you want to dilute it, add a glass of water. Tip: if you want to go for a tangy garlic taste, add a small amount of fresh garlic to the mixture before liquidizing. ii: Put the mixture into a bowl, add salt and pepper and leave the gazpacho to chill for at least an hour. If you want to eat it straight away, you can put some ice cubes in to cool it down. Gazpacho is a Summer dish which is meant to hydrate and cool down your body. So the colder the better!! iii: You can also serve the gazpacho in soup bowls, with the portions of diced tomatoes, pepper, cucumber, onion, croutons etc on the table, so that everyone can add them to their bowl as they prefer. Tip: you can also sprinkle diced Serrano ham or hard boiled egg. Or for a change to the above add 1 teaspoon fresh rosemary leaves and voila cold rosemary tomato soup. There’s also a spicy Moroccan version of cold tomato soup. There is a tendency for sweet shakes as in below. |
| 3. europaFITNESS’s Low Cost High Quality Shake; Add flax seeds to your simple protein shake. Voila! There are two common bought protein powders. Whey and Casein, sometimes blended with soya and or egg protein. Whey Protein- Whey is a milk derived soluble protein that is more quickly digested compared to; Casein – Casein is the opposite of whey. It is a slow-digesting, milk derived protein. Casein gels in the stomach and is slow to digest. Soy Protein – I personally don’t use soy. I believe it is more useful for females.. lol. Egg Protein – Eggs have the best amino acid profile available on a single protein. There’s alot of glossy products out there. My tip – if it’s glossy, making evangelical like proclamations run screaming and give me your money instead. I’ll say a prayer for you and it will have more prove-able (!) results than the glossy product. Personally I prefer chocolate powdered casein. It has different properties to general whey protein but I just find it nicer to drink. Am not a big protein powder fan. Flax seed your protein shake by adding ground flax seeds. Don’t buy expensive processed products including flax seed oils. Go to the store and buy in bulk a bag of seeds (eg .9 kg or 2 lbs of flax seeds for less than 3 euro), will do a month of daily adding to your food while jaw is out of action. You can’t eat the seeds as they are, you need to break them up, so you need to ground them, use a cheap 20 euro coffee grinder, eg take one scoop of seeds and pop into grinder and .. grind. Once ground they can be sprinkled into your cereal/ muffins/ salads/ protein shakes. |
| 4. europaFITNESS’s Quality Yummy shake; 150g mixed fresh fruit (whatever you have hanging around that works well together), such as banana, peach and strawberry, mango. 1 cup (250ml) cold milk (protein) 2 tsp wheatgerm 1/2 cup vanilla yogurt 1 egg (protein) 1 tbs malt powder ( eg Ovaltine) |
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