When life gets busy, healthy eating can seem daunting. But, fear not. I will show you how you can make a quick and easy meal replacement.
A green shake is a great go to meal replacement; it’s delicious, healthy, and quick. No cutlery needed either. It’s a drink that you can grab and go anywhere.
Green leafy vegetable – kale, spinach, collard greens, and romaine lettuce are fantastic to use.
Bananas – I personally like the sweetness and creaminess they provide in the shake. You can skip if you like, but I prefer to have it as a base.
Any seasonal fruit you have in the fridge – the more you have, the sweeter your shake will be. Try different combinations of fruit to see what flavour you like the best. My personal go to is grapes, apple, and strawberries just because they are often available in my fridge.
Healthy fat – milk, yogurt, avocado, coconut oil are some of the ingredients that you can use. Adding fat to your shake is important for it will keep you full longer.
Liquid – juice, milk, or water. I usually just use water, but if it’s available, I use half almond milk and half water. This makes the shake extra creamy and delicious.
Nuts or Seeds – Any nuts or seeds to your liking. Almonds, walnuts, chia seeds, or flax seeds. My mom recently bought a giant bag of flax seeds from Costco and I’ve been adding it to the shake. I can’t tell any difference in taste but I know that it gives extra nutrient in my drink.
The beauty of this shake is that you don’t need exact measurements. I just use half vegetable and half fruit. Then fill up with liquid to the top. I go with whatever I feel like that day and it tastes great and keeps me full. I usually drink it for either breakfast or lunch or both. I recommend this to anyone who gets fatigued from heavy meals and have a long day ahead. It gets me full and gives me enough energy to go through my day.
Give It a Go!
So grab whatever ingredients you feel like from the fridge, put them in a blender and blend away. I recommend a strong blender for it will make the shake smoother without chunks of green veggies. I use the first version of Vitamix and all it has is three buttons: on and off switch, speed adjustment dial, and high power switch. It’s simple, powerful, and gets the job done.
Just for your information, this is the break down of a shake that I made yesterday.
Collard Green 2C
1 whole Avocado
1 whole Apple chopped
1/2 Bosc Pear chopped
2 Bananas chopped
1 Tbsp Flax Seeds
1.5 L of water
This gave me about 4 (3.75ish) mason jars of shake and each jar is 500ml.
1 mason jar of shake
28g of Carbs
2g of Protein
7g of Fat
In order to turn this into more protein packed meal, add milk or protein powder. If you meal prep for a week, you can chop up all the fruits and veggies before hand and make the process even quicker. The shake should be drank on the same day or by next day the latest. I find it gets funky if they sit too long in the fridge.
Hope this will inspire you to remix your meals and have fun.