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You’ve all probably heard of “protein drinks”, “soy protein shakes” or “whey protein”. Many people swear by them. They say it gives them more energy, that it’s an easy, fast breakfast, and a good way to lose weight or just get more protein – bodybuilders love it for that reason, too.
Here’s why I don’t like them:
- Many are made with soy protein, and by now you’ve probably heard that soy isn’t great for you unless it’s in fermented form and from organic soybeans so you know they’re not genetically modified.
- When is the last time you saw REAL FOOD protein in powder form? Sounds pretty unnatural and super processed to me.
- There is a much healthier option, and one that is almost as easy to mix up in the morning…
REAL FOOD PROTEIN SHAKES
There are many ways you can make these, the options could go on forever.
Mix your ingredients in a blender until frothy (or with a whisk, right in your cup) – notice I don’t have amounts, just make however much you want. This is truly so simple, and I often give it to the kids (or myself) when we’re coming down with something and need to build our immune system. Gently heat it if you’d like a warm drink – too much heat will kill all the good stuff. And use a pan not the microwave… (GASP!)
- pastured egg yolk(don’t eat raw eggs unless you know they come from a good source!)
- raw milk (or at least whole milk that is pasteurized but not ultra-pasteurized – see this healthy milk post for more info on why.)
- raw cream (” “)
- whey (leftover when making cheese)
- pinch of sea salt
- Flavoring options: fresh organic fruits (for a smoothie-another great alternative to “protein drinks”), organic coconut milk, organic chocolate syrup, organic cocoa powder, a dash of cinnamon, organic vanilla, a dash of nutmeg (for an eggnog), a little fresh-squeezed organic lemon juice. (Can you think of more ideas? Just think of the flavorings coffee shops use in their steamers…add your ideas in the comments!)
- Sweeteners: a little local raw honey or real maple syrup, (or you may not need a sweetener if you used fruit or the organic chocolate syrup). You could also try Stevia – if you do, let me know how that tastes.
Find more healthy breakfast options, and be sure to check out the comments, as always, for more great tips and ideas!
This is part of Real Food Wednesday, hosted this week at Cheeseslave’s blog – go there to read more about REAL FOOD!
Do you drink protein shakes? How do you make yours? I’d love to hear your ideas!
- Here’s a link to more info on oxidized cholesterol in dairy powders.
photo by iamhunk
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FoodRenegade 04.08.09 at 12:26 am
We also get more protein in by adding nut butters or soaked nuts into the mix. Soooo yummy. We also add fat (coconut oil) so that it can truly be a meal replacement and keep you full longer.
We eat smoothies almost everyday. And, we usually make them “green” by blending in spinach or kale (minus the stems). You can’t taste the greens when they’re matched with the fruit, and they make the shake that much more nourishing.
FoodRenegade’s last blog post..Is Eating Well An Act of Civil Disobedience?
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Sustainable Eats 04.08.09 at 1:21 am
Kelly,
Thanks for giving me more ideas. We did Juice Plus shakes and love them but they do have some soy protein in them (although they also have garbanzo protein) so I’m trying to phase them out. Why I’m not saving my whey from cheesmaking I have no idea. What a no brainer!
Thanks again – you are so on top of things. I don’t know how you come up with all your post ideas given what must be a chaotic household with all the kids running around all day.
xo,
Sustainable Eats
Sustainable Eats’s last blog post..The Front Yard Conversion is Almost Done!
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Alyss 04.08.09 at 2:16 am
I make kefir smoothies a couple times a week and love them! I usually have frozen fruit from the previous summer (black berries, raspberries, strawberries and peaches are most common) and sweeten it with a little maple syrup. I like to add an egg yolk whenever I have good eggs and have even enjoyed a little nut butter in the mix. My all time favorite though is coconut milk kefir with fruit – whoa! So good! I just drop my kefir grains in coconut milk for a day, rinse them off and put them back in milk. The resulting liquid is sweet and frothy and coconutty and fatty… yum yum yum!
Alyss’s last blog post..Something to Stew Over
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Sustainable Eats 04.08.09 at 2:27 am
OK now I need to get some coconut milk. I didn’t know you could do that! Thanks for the tip Alyss.
Sustainable Eats’s last blog post..The Front Yard Conversion is Almost Done!
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Kelly 04.08.09 at 7:50 am
Once again I need to go edit my post to make sure people see these comments with such great ideas!
Annette, on top of things I am not, the kids are on spring break so we’re doing something fun every other day and I’m working on the opposite days – today is work day and I’ll never get through my to-do list!
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Kristen 04.08.09 at 8:14 am
Wait a minute…you said you might do this when you are trying to heal the immune system. I thought dairy and protein are harder to digest, which directs your body’s energy toward digestion and not healing. The last time I got sick, I didn’t eat much protein and I recovered much quicker (though I did take a lot of alfalfa and garlic!) So, just curious if that is the best thing to do when getting ill.
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David 04.08.09 at 8:30 am
Here is my recipe for a banana/peanut butter smoothie – I have one almost every morning
1/2 C raw milk
1/2 C organic yogurt
1 banana
1 T organic peanut butter
1 C ice
Blend everything together – very good!!!!!
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Kelly 04.08.09 at 9:22 am
David, my kids would LOVE this, too! As a matter of fact, I’m going to make us some for lunch today, except I’ll probably throw in a couple egg yolks…
Kristen, I guess it depends on your body. If you’ve improved quicker in the past when avoiding protein, stick with that, and just drink this for good nutrition when you’re not sick.
Gee, wonder why I can’t get anything done today, I’d better stop checking comments for a while, eh?!
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Beth 04.08.09 at 9:43 am
DD wanted to enter a smoothie in the county food show so she had to write up a ‘recipe’ to go with it. Here’s her ‘recipe’:
1 Banana
1 Cup whole plain yogurt (store-bought or homemade)
¼ Cup frozen blueberries
½ Cup whole milk
1/8 Cup honey
1 teaspoon vanilla (or to taste)
You have to be able to tell the judges how you could make a recipe healthier. I wasn’t sure how they would respond to her speech in which she stated that you could substitute such-and-such but that we chose the less processed ingredients as the healthist alternatives (something like that). She actually won 1st in “nutritious snacks” and is going to district, lol. I was very surprised. Maybe she’ll nudge a few people away from low fat and fake sugars, you never know!
You could add an egg for more protein but we often don’t have pastured eggs so just skip it. BTW, why only the egg yolk and not the whole egg in the drinks?
Back when I was pretty sick I have to admit that powdered drinks helped me get through a tough period. I sure wouldn’t do them now but they were a medical option for me when I needed it.
Beth
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Eleanor K. Sommer 04.08.09 at 10:27 am
I have read Nourishing Traditions and attended several lectures by Sally Fallon. I do what I can (i.e., have time for), but I am mystified at how so many people are able to, for instance, make cheese so they have fresh whey! I have a full-time job and I am trying to write a book and keep up with neophyte blog, have a 100 lb dog with enormous exercise needs, a Vietnam Vet husband with PTSD, two vegetable gardens, and 10 acres of land to keep up with.
How in the world do you keep up with all this good food preparation you write abour, take care of your children and house, and post regularly to a blog as well? Who has time to make cheese? I barely have time to soak the grains for breakfast and the flours for pancakes and soak and dry the nuts. Some of the other recipes and food prep options are out of my league due to time constraints.
How about a column for people with jobs and other constraints? Or who live in areas where locating fresh whey and other such ingredients might mean an hour drive somewhere? I would like to hear from others who are trying to live the Nourishing Traditions ways within such limitations.
Eleanor K. Sommer’s last blog post..Spring Edible Plants
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Sustainable Eats 04.08.09 at 12:15 pm
Eleanor,
It is tough! It is my sleep time but I’ve found as I become more familiar with this cooking it takes less time and brain power. Take baby steps, add one thing per week every week. If that’s overwhelming add one thing per month every month. Cook big when you cook and freeze leftovers. http://sustainableeats.wordpress.com/2009/03/16/tired-of-food-recalls/
Whey takes no time at all to make – either drain what separates off your yogurt which is usually 2 tablspoons (enough for just about any recipe) or just leave out 1/2 gallon of raw milk on the counter in a larger container for 24-48 hours until it separates. Then you can drain the curds to use in baking and bottle your whey to put in the fridge. http://sustainableeats.wordpress.com/2009/03/09/making-whey/
Some of these things don’t take longer, they just require planning ahead (the brain power part) that is the hardest part for everyone.
Cheesemaking, however, is a whole different realm. It is the most time-intensive thing that I do. But we spend more money per pound for local dairy cheeses then anything else so I’ve made it my challenge for this year.
Your blog is lovely – I wish we had similar native plants in the Pacific NW.
xo,
Sustainable Eats
Sustainable Eats’s last blog post..The Front Yard Conversion is Almost Done!
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Michelle 04.08.09 at 2:10 pm
I have tried and tried to make a wholesome protein shake, and have drank about a billion of them. My problem: I like HOT food, rather than cold. Plus I hate peanut butter and/or bananas. So, I tend to do soup for breakfast rather than shakes. I have been really busy lately and have been looking for a quick shake so I will try your tips to see if it helps
Michelle’s last blog post..Real Food Wednesdays: Unleavened bread?
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Kelly 04.08.09 at 2:26 pm
Michelle, yes, try gently warming these so they’re like a steamer, you’ll love it!
Beth, how fun that your daughter is getting the word out about Real Food! Tell her I think she’s awesome! Egg whites: I heard somewhere that you shouldn’t eat raw egg whites, can’t remember where, I just know I’ve never used them uncooked…maybe someone else can jump in on that…?
Eleanor, you’re the 2nd person this week to ask that very question and I have just the thing planned to help you – next week for Real Food Wednesday, I’m putting that question out there. I’ll share about my daily routine, and then I’m hoping others (who are much more organized than I am in the kitchen) will jump in. I especially hope that some who work outside the home will share, too.
The main thing, though, is to remember my favorite motto, “I can only do what I can do.” When I’m running 50 miles an hour through my whole day, I try not to get mad at myself for not being able to fit more in. It sounds like you’re already doing a LOT! Just do what you can, and work the rest in as you’re able.
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Karen 04.08.09 at 3:56 pm
Wow – so much great information and comments here, once again. Food Renegade – while I get my protein powder from one of my favorite (and trusted) supplements companies (Designs for Health), you have given me pause since I already add a fair amount of protein through natural sources like nut butters and flax, etc. (see my Green Smoothie post – http://cook4seasons.com/archives/green-smoothie/)
Annette and Eleanor – I am so with you and often wonder the same thing: Kelly, the super woman, who writes such in-depth food articles and has a totally crazy life like the rest of us. Quite impressive, everyone!
Karen’s last blog post..Blog Talk Radio!
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Rosy 04.08.09 at 4:30 pm
Raw Cacao powder is the bomb in raw milk. I haven’t found raw cream yet but will look for some. Sweeten with maple syrup.
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Eleanor K. Sommer 04.08.09 at 6:06 pm
Wow! I am so encouraged by those who responded to what now looks to me like whining–but some days I am really tired and want some magical person with nutrition savvy to come into my house and cook for us (this person could also clean up, build the addition and wash the dog too!). Kelly, you have attracted a wonderful group of compassionate, intelligent, and creative people. What a wonderful online social network.
Seriously, thanks everyone. I look forward to reading about easy tips and short cuts for cooking the Nourishing Traditions way. We have a long way to go. I still can’t wean my husband off the “designer whey” although I did convince him to give up the soy sludge.
I like the idea of letting the raw milk sit out. That I can get at the farmer’s market. I do use the whey from the yogurt, but there’s not a lot of it, and we only go through about a quart of yogurt a week.
Eleanor K. Sommer’s last blog post..Spring Edible Plants
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Sustainable Eats 04.08.09 at 6:41 pm
Eleanor, you didn’t sound like you were whining at all! I have more time at home then most people do because my kids are so small and not in school yet. It’s not very productive time mind you but at least I am here. Now, if they were both in school full time I suspect I would not be doing quite as much stuff. Only time will tell…and we’ll see how much longer until there is a full blown mutiny over here.
Hugs to you,
Sustainable Eats
Sustainable Eats’s last blog post..The Front Yard Conversion is Almost Done!
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Jodell 04.08.09 at 9:01 pm
I use whey powder,flax seeds,chia seeds and kelp granules, sometimes organic rice milk,sometimes organic coconut milk ,agave when it’s a fruit smoothie and whatever fruit I have usually always a banana, frozen organic strawberries or blackberries. for green smoothies I use V-8 juice and raw greens ,leaf lettuce,celery,carrot &/or beet tops, kelp granulesand always a thumb of garlic and a plug of ginger root.ALWAYS the garlic ,oh so delicious .
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Sarah 04.08.09 at 9:26 pm
Yum! I make green smoothies for breakfast several times a week – just yogurt, frozen berries, four or five kale cubes and enough OJ (or sometimes extra whey) to get the blender going.
What are kale cubes? I just steam four or five bunches of kale at a time (for six minutes) and then blend it and pour it in ice cube trays and freeze. Originally, I made them for baby food, and then developed my green smoothie by trying to use up said baby food cubes – and now I just make them for me! Steaming and freezing it reduces the oxalic acid (since I’m having them several times a week) – plus it reduces the “green” flavor. With the addition of the berries, it doesn’t even come out green tinged at all . . . I can sneak it to those unsuspecting people who question things like greens in smoothies!
http://sarahs-musings.blogspot.com/2008/07/green-smoothie-that-isnt.html
I can’t wait to start adding back in egg yolks once I’m not pregnant anymore (for now, my egg source isn’t that fantastic so I’ve been eating them cooked rather than raw) – and I’ve been contemplating adding in coconut milk too! Yum!
Best,
Sarah
Sarah’s last blog post..The cutest thing
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Margaret Merkel 04.08.09 at 11:29 pm
We have found that tart fruits work very well at blending with yogurt smoothies. We use 1/2 quart plain raw milk yogurt, 2-3 bananas, 1/2 cup tart frozen cherries – and a few cranberries. By using sour tasting fruits – it’s kind of strange but there seems to be no need for additional sweeters.
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Sustainable Eats 04.08.09 at 11:56 pm
The kale and kelp are brilliant – I can’t wait for morning now! I would make one right now but I know with that many late night veggies I’d be up all night…
We used to make an orange julius smoothie: OJ, vanilla, yogurt, egg yolk and we had an Aztec special: cocoa powder, honey, cinnamon, almond butter, yogurt and we had our candy cane special: cocoa powder, vanilla, yogurt, honey and mint simple syrup cubes we had frozen from our mint patch but you could use a tiny bit of mint extract if you were smart enough to pot your mint like I wasn’t. I’m dreaming of a lavender/dandy lion smoothie once the blossoms hit next month. Not sure how it will taste yet but it’s been on my mind for some reason. I have cherries in the freezer from the neighbor’s tree still so I can’t wait to try some kale and cherry in the morning. Thanks for the ideas!
Sustainable Eats’s last blog post..The Front Yard Conversion is Almost Done!
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Fatima 04.09.09 at 12:45 am
The deal with consuming raw egg whites: egg whites contain a protein called avidin (this is destroyed during cooking) that binds to biotin (a B vitamin, and egg yolks are a good source) and prevents our bodies from absorbing it. So consuming a bunch of raw egg whites isn’t a good idea because you’re not going to be absorbing any biotin you eat.
I’ve never tried raw egg yolks in smoothies, not necessarily because of health qualms (i just snacked on some cookie dough today), but I’m not a fan of the taste of raw egginess. I’m curious – do your smoothies taste eggy or is the taste pretty well hidden?
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Martha 04.09.09 at 10:30 am
Love the post and everyone’s comments. I read some of them yesterday and was able to use the rest of our kale in smoothies this morning. Thank you! I didn’t know what to do with it. I had used the bulk of it in soup and then added some to my eggs the other day. My oldest wanted to know if I had added green stevia powder since the shakes were definately green. I’ll try steaming the kale first next time.
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Laura 04.09.09 at 8:10 pm
My kids asked me to make an avocado smoothie this morning. So I threw in 4 avocadoes, a few strawberries, cinnamon, egg yolks, and water (we are on GAPS intro and can’t have dairy or coconut milk). Well, this thing turned out to be wayyyy too thick to drink, even when I added some more water, so I decided to call it pudding. The kids loved it and want me to make it again!!
Another idea for those who have our current food restrictions is to make an “egg nog” smoothie using rooibos tea (yum!), nutmeg, ice, and some pastured egg yolks. I also add a bit of cinnamon. Though it’s not as thick as traditional egg nog, it has a surprisingly milky taste. And rooibos (redbush) tea is super as a liquid base for smoothies when you can’t use anything else. Sure beats plain water, anyway.
I long for the day when we can have real milk again!
Laura’s last blog post..5yo math
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Kelly 04.10.09 at 2:11 am
Ellie, you didn’t sound like a whiner, you sounded normal! We all get overwhelmed at times!
Annette, your very own mint patch?!! Can you say, “Mohitoes”?
Fatima, thanks for the scoop on the whites! No, I don’t taste a bit of egg in our smoothies, or anything else, either.
Laura, isn’t that amazing that with kids it’s all in what we call it?!
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Gena 04.10.09 at 2:27 pm
I purchased some whey powder from Dr. Mercola, it is from grazing herds and is rBGH and rBST free. The vanilla is great! To this I add raw milk or homemade kefir, cod liver oil, coconut oil, and a little ice, it taste great without sweetener. Sometimes I add fruit, but usually I just want the extra protein, so I try to avoid adding carbs. I am going to try adding egg yolk next time, super nourishing! Since Mercola’s is kind of expensive, when I run out, I’ll have this recipe to fall back on, thanks! I often have whey from making yogurt cheese, and raw milk cream cheese, I usually put it into pancake mix that I let sit all night, but this is a great way to use it raw, do you not taste the bitterness?
Gena’s last blog post..Turning Five
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Eleanor K. Sommer 04.10.09 at 2:50 pm
So is dried whey (whey powder) OK? I know dried milk products are not thought to be healthy by Sally Fallon (because of the oxidized cholesterol, I think.) If I could use dried whey, it would certainly make my life a lot easier! Any thoughts or comments?
Eleanor K. Sommer’s last blog post..Spring Edible Plants
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Gena 04.10.09 at 3:18 pm
Eleanor,
Dr. Mercola’s whey powder is made with raw milk and minimal heat and processing. Read more here: http://products.mercola.com/pro-optimal-whey/ I hope this helps. I must say making your own whey is not hard, just set some raw milk out in a jar until it curds (about 24 hours), then dump it through a cheese cloth lined sieve set over a large bowl or pot, and let it drain for a few hours, and you’ll have whey and raw milk cream cheese to boot! Though it is nice to have the powder when you just haven’t got around to making your own whey!
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Martha 04.10.09 at 4:03 pm
I saved a step with my last batch of whey. My jar of raw milk sat in the fridge until it seperated on its own. (Read, I forgot about it!) I just carefully pour out the whey when I use it, and if bits of cream cheese threaten to follow, I just use a small sieve as I pour it into whatever I am using it for.
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Kelly 04.11.09 at 1:21 am
Gena & Ellie,
Minimal heat & processing is still more than none, so I’ll stick with the fresh whey, but just do the best you can!
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