Looking for a high protein shake that’s full of goodness and doesn’t come out of a tub or packet? Well this shake has 18 grams of wholesomely good protein.
I have never really been a fan of protein powders or shakes. Too many of them are highly “refined foods” made from low quality ingredients, containing texture enhancers and added synthetic nutrients.
True some brands are better quality than others but on the whole many are high in dairy, casein or whey and there is always the question of whether these ingredients are in fact healthy, particularly when consumed regularly. Typically “protein shakes” are promoted as the ultimate high protein, low carbohydrate food – ideal for cutting fat and building muscle but we cannot assume that they are real foods nor that they are necessarily good for us.
Any highly “refined” food looses much of its nutritional value during processing and these powders may contribute to imbalances in the body and result in inflammation. Protein for example usually comes with fat in its natural state (i.e. egg yolks, steak), but protein powders are generally a fat-free food. Fat is necessary to absorb fat-soluble vitamins and for optimal assimilation of nutrients. Empty foods such as these can compromise your detoxification abilities, causing your body to retain toxins rather than excrete them.
When we replace protein powder for bone broth in our smoothie we add a source of high quality protein, important fats and collagen hydrolysate (a form of gelatin) that helps to fuel phase 2 detoxification in the liver, fighting inflammation and ageing. It also has a unique and very non-inflammatory amino acid profile, which nourish our joints, bones and blood.
Remember these particular amino acids are lacking in the modern diet, due to the heavy consumption of muscle meats and exclusion of the other important parts of animal produce such as joints etc. Although gelatin is primarily made up of non-essential amino acids (meaning your body CAN make them), many over-stressed livers are not able to manufacture all the non-essential amino acids in the amounts demanded by the body. Our liver needs an abundance of these proteins to keep the to function well and gelatin helps fuel the liver to rid the body of toxins.
The benefits of the other ingredients include coconut milk a great source of fat that stimulates the metabolism and is easy to digest. Of course you can use almond or rice milk instead if you prefer. Egg yolks are like nature’s multi-vitamin; containing everything needed to support life and are a great source of protein, fat and fat-soluble vitamins A, D, E & K2. If you are more of an egg white fan then simply alter the recipe or remove altogether and throw in a handful of activated nuts as an alternative. You can also add organic berries which supply antioxidants, vitamins and easily digested carbohydrates.
TIP: If you’ve never had a smoothie containing broth than go slow. Start with just 1 tablespoon and perhaps add half a frozen banana instead of so many berries, or try our other chocolate smoothie. Sometimes chocolate masks the broth flavour.
3-4 tablespoons of coconut milk (or 1 cup of almond or rice milk)
2 tablespoons of collage hydrolysate (bone broth)
2 tablespoons of raw honey (or maple syrup or 3 dates)
2 egg yolks (2 egg whites or don’t use eggs at all, I prefer to replace eggs with 1/3 cup of macadamia/brazil nuts or almonds)
1/2 cup of organic blueberries
1/2 cup of organic mixed berries 1/2 cup water
1. Combine all ingredients (other than the strawberries) in a blender to combine.
2. Add berries and blend until smooth.
NOTE: Raw egg yolks are not appropriate for everyone. Consuming raw or undercooked meats, poultry, seafood, shellfish, or eggs may increase your risk of food borne illness, especially if you have a weakened immunity or a medical condition. Please do your own research and make your own choice on whether they are right for you.
This recipe is an extract from my new eBook Why All The ‘Hoo-Ha’ About Bone Broth. For more recipes and information download the full eBook now for just $6.95!
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Yours in Health,
(Bach. Chiropractic, Bach. App Clinical Science
Registered internationally, no longer practicing as a chiropractor in Australia.)
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