Drinks

Shake v2

Name: Shake v2
Yield: 1 servings
Ingredients: 40 g rolled oats; 40 g cream of rice or rice flakes; 300 g whole-milk kefir; 190 g banana; 80 g mixed berries; 75 g green kiwi (about 1 medium); 30 g soy protein isolate (whey isolate also works); 20 g almond butter; 8 g ground flaxseed; 10 g extra-virgin olive oil; 30 g baby spinach; 5 g unsweetened cocoa; A small pinch of iodized salt; Cinnamon or vanilla, to taste; Water and ice to about 1 L total volume; 4 g creatine monohydrate (optional; 3–5 g is fine)

A roughly 1,130 kcal bulking shake with easy carbohydrates, fermented dairy, fruit, greens and varied unsaturated fats.

10 minBase recipe: 1 serving

Photo

Nutrition

For 1 servings

Energy: 1128 kcal
Protein: 56.2 g
Carbs: 147.1 g
Fat: 40.5 g

Micronutrients

Fiber: 23 g
Calcium: 670 mg
Iron: 17 mg
Magnesium: 380 mg
Potassium: 2,320 mg
Vitamin C: 109 mg
Vitamin E: 8 mg
Vitamin K: 160 µg
Folate: 170 µg
Omega-3 ALA: 2 g

Estimated for the selected servings from values recorded per 100 g.

Ingredients

Servings

Tick ingredients off as you cook.

40 g rolled oats
40 g cream of rice or rice flakes
300 g whole-milk kefir
190 g banana
80 g mixed berries
75 g green kiwi (about 1 medium)
30 g soy protein isolate (whey isolate also works)
20 g almond butter
8 g ground flaxseed
10 g extra-virgin olive oil
30 g baby spinach
5 g unsweetened cocoa
A small pinch of iodized salt
Cinnamon or vanilla, to taste
Water and ice to about 1 L total volume
4 g creatine monohydrate (optional; 3–5 g is fine)

Method

Add everything except the water and ice to a blender.
Add some water, blend until smooth, then add water and ice until the shake reaches about 1 L and your preferred consistency.
Drink immediately, or split into two servings. Do not leave green kiwi blended with dairy or protein overnight, as its enzymes can change the texture and flavour.

Notes

The full shake is estimated at 1,128 kcal, 56.2 g protein, 147.1 g carbohydrates, 40.5 g fat and 22.9 g fibre . The per-100 g values use a final volume of about 1 L. Nutrition varies with the kefir, protein powder, berries and added water, so use product labels when precision matters. Micronutrients are approximate food-composition estimates; fortified products can differ substantially.