Fruit And Vegetable Shake – A Healthful Liquefied Meal

Not long ago, I published an article about a protein shake that I drink every morning for breakfast. The response to that article has been remarkable. Several readers have taken the advice seriously and have begun to make the drink on a daily basis. I am delighted with that news.

I would like to present to you a recipe for a second shake that I have later in the day. This mix contains fewer ingredients than the breakfast drink, but I consider it to be equally important. It not only adds to the nutrient-rich vegetable and fruit selection of the first shake but also supplants fast food, leftovers, and other fatty and sugary options that may tempt you at midday.

I make this drink in a blender at about 1:00 p.m., and it contains the following ingredients:

Fruit-and-vegetable-shake recipe:

  • 2 cups of organic soy milk
  • 1 banana
  • 1 medium carrot
  • 1 stick of celery
  • 1 apple, cut up, including the core and seeds (You can throw away the stem!)
  • Any other fruit you have on hand, like strawberries, blueberries, raspberries, or melon
  • Just enough water to make the mixture drinkable

You may notice that the only protein source is the soy milk. If you feel you need more protein, you can add a couple of tablespoons of a sugarless soy-based protein powder and/or a raw egg (be mindful of allergies and salmonella). I frequently add the egg, but I also eat a couple of handfuls of mixed nuts after I drink the shake in order to get additional protein. In the evening, I partake of a protein-rich meal with lots of vegetables, and that bolsters my daily protein intake. In subsequent articles, I shall provide you with some of the recipes I use for my evening meals. The protein sources include tofu, chicken, turkey, and a variety of fish.

This fruit-and-vegetable shake will fill you up but not make you sluggish. Those readers with special needs may have to modify it to ensure that their sugar intake is not too high. A friend of mine reduces the amount of fruit by half. Any way you do it will be better than ingesting fast food or greasy leftovers at noon just to get through the day. With this drink and a few nuts, you’ll find yourself able to work all afternoon without snacking, and you will arrive home in the evening hungry but not famished. I hope you enjoy it!

See also: Protein Drink – A Healthful Addition To A Quality Life


2 comments… add one

  • Ann May 30, 2013 at 9:19 pm

    Can I continue to use almond milk instead of soy milk? I’m feeling better as I hold my intake of milk products to a minimum.

    Reply edit
  • Doug Eikermann May 30, 2013 at 9:33 pm

    I don’t think it matters much which one you select. They both have advantages and disadvantages, and with some Internet searching, you can quickly ascertain their benefits and pitfalls and make your choice. Personally, I like the taste of soy milk and prefer to use it with fruit shakes and on cereals. Thanks for commenting!

    Reply edit

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