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Lately I have become obsessed with creating healthy pre and post workout shakes.

Ashton and I are collaborating on a new project and part of that includes experimenting with smoothies.

I know you are aware that shakes are a great way to sneak in some nutrition, a great way to help your body recovery from workouts and a great way to keep your calories tracked if you’re trying to lose weight.

Not to mention that because they are often high in protein, a large shake can keep you full from one meal to the next.

Until recently, here is what my shakes looked like:

That’s it. Nothing special.

Sure, I was getting some potassium, some protein and some healthy carbs but it could have been packed with a lot more nutrition. Right?

Above is a snack (or dessert), not something I would qualify for a meal which should always include a healthy dose of veggies, healthy protein, and fat. And with just 260 calories, it could use a bit more “something” to bring it to meal status.

But I know a lot of my readers and a lot of my boot campers find comfort in the ease of making a shake for a quick meal. They’re easy.

I am all about getting nutrition from REAL food, not from supplements. But here’s what I’ve learned lately…

You can make a killer smoothy that has everything you need, and that is filled with real food AND real flavor.

I’ve had a few mess ups lately where shakes tasted more like a liquid salad bar… not good. I love salads but prefer them with a crispness. Not liquid.

Flavor is just as important as nutrition. If it taste bad, I don’t care how good it is for me, I won’t eat it. Would you?

So what can you add to your shakes to bring up the nutrition without sacrificing the deliciousness? To help turn a shake into something that can legitimately make a quick on the go meal?

5 Ways To Add Full Meal Nutrition To Your Shakes

I’m not talking about a scoop of nut butter, but 1/4 cup of your favorite nut or a tablespoon of your favorite seed.

Both are a great source of both protein and fat, which you probably knew already, however did you know that both of these take time to digest, therefore helping you to stay full for a longer period of time?

It also doesn’t hurt that research shows that people who eat nuts (especially walnuts) at least 3x per week are less likely to die of cancer or cardiovascular disease (source).

Additional benefits of heart healthy nuts:

• Brazil nuts are a great source of selenium which is linked to help thyroid function. And you only need to eat 3-4 to get your daily dose! Toss those puppies in!
• Cashews are a great source of magnesium linked to help mental focus and age-related memory loss. Stay smart, eat cashews.
• Hazelnuts, aside from making Nutella is a great choice for their high folate levels which can help lower risks of Parkinson’s and heart issues.
• Macadamias are one of the highest fatty nut, but the good kind! They are also high in fiber, magnesium, calcium and potassium. Not cheap, but they add some awesome flavor! I load up whenever they’re on sale.

Why did I not talk about almonds? I think it’s a given, we all know by now almonds are awesome.

Here’s a shake I made the other day that wowed my tastebuds:

Did you know that 2 cups of spinach has just 14 calories?

It is also high in fiber, iron, protein (2 grams), Vit A (100% daily recommended amount), Zinc, Niacin…

The list can go on and on. Eating dark leafy greens is one of the fastest and easy ways to load up on vitamins and minerals but here’s the real kicker… it doesn’t change the flavor or your shakes.

Sure, it will give it a new pretty color, but the texture and flavor is still perfecto.

Try adding a big old handful of one of these to your next shake:

• Spinach
• Kale
• Collard Greens
• Broccoli
• Brussel Sprouts <— Don’t knock it till you try it!
• Sprouts

Before moving on, one last thing…

I know we worry about our veggies going bad and losing their nutrition from sitting in the fridge, but studies actually show that broccoli’s anti-cancer properties increase with shelf life! I mean, don’t let it get moldy of course, but don’t stress if you haven’t eaten it all in 3 days. Don’t toss it out!

I know I said I am not big on supplements, and I am not. However, I am a HUGE fan for a good green supplement.

It’s not to get around eating veggies, but more of a way to ensure you’re getting a wide range of nutrition from WHOLE food (see a trend here?).

A good powdered green can have over 15 servings of fruits and veggies, probiotics and even prebiotics.

What’s a prebiotic? It’s food for the probiotics, most commonly mushrooms. Together they work to keep a healthy gut.

Not all green supplements contain the pre and probiotics, so just flip it over and read the ingredient list.

A few that I’ve used:

• Athletic Greens <— Not cheap, but good!
• Basic Greens <— Much better on the wallet but flavored mint & what we use now
• Juice Plus <— This is a pill but we used to crack it and pour into blender

There are a ton of different green options, these are just the ones I’ve used. The Juice+ and Basic Greens are ones we continue to use now (the Juice+ link is an affiliate link).

Several studies have been preformed on JuicePlus, which is what I love, and it’s been observed that people who take it are sick less throughout the year, have more energy and are likely to adopt other healthier habits into their life.

It’s an easy way for people who are very picky about their veggies to get more nutrition. I have some clients who only like 1-2 veggies total! For them, greens are a great place to start!

And today I am giving away a container of Basic Greens! Continue to read to find out how to enter! 

You’ve heard that adding herbs and spices to food is a great way to add flavor and decrease the use of sodium.

But why not do it your shakes?

Add amazing flavor while loading your cold thick drink with amazing nutrition? Smart, right?

For example… Ginger is an anti-inflammatory which is great for post exercise recovery. It takes just a little bit of the root to give a great taste and give your body a healthy dose of nature’s Advil.

In fact, a study from UGA found that eating ginger can decrease muscle pain by 25% caused from exercise. Yes!

Additional herbs and spices to consider…

• Mint is also an anti-inflammatory thanks to high levels of the antioxidant rosmarinic acid. It’s also great for easing stomach pain and indigestion.
• Green tea is a great option to help give a bit of a natural energy boost that stays longer than coffee and lacks the speedy high and fall. It’s also a great way to boost your metabolism ever so slightly. Instead of water or milk, use a cup of cold ice tea or matcha.
• Cinnamon is a great way to add some natural sweetness to your shake and helps in sugar digestion and helps control insulin. A little goes a long way!
• Parlsey is very high in Vit K, loaded with anti-oxidants and has been linked to help protect against Rheumatoid Arthritis. Just toss a few springs in and blend.

Don’t be afraid to experiment. Basil also works really well… especially with berry flavored shakes!

I call Ashton’s shakes Kitchen Sink Shakes because she literally will throw anything that is left in her kitchen into the blender.

Sometimes that includes cucumbers, bell peppers, carrots, even left over green beans.

Nothing is safe. But it works.

It’s an amazing way to avoid waisting food, but also making sure you get a freaking healthy as hell shake.

Some additional foods that actually work really well in shakes:

• Beets <— Plus they have loads of performance benefits
• Carrots
• Sweet potatoes <— Check out this shake!
• Left over quinoa <— Awesome protein.

While I am not a fan of making a meal out of a shake that is nothing more than protein powder and water, I am fine with shakes being meals that contain real food, real nutrition from the items above.

Don’t be afraid to experiment, and yes you might not succeed at first, but that’s okay. Sometimes you have to fail to succeed, right?

After a few failed attempts, we’ve got some amazing shakes in our book (which I’ll be sharing more of later).

In fact, Ashton now makes a HUGE shake in the morning and carries it around with her all day. It’s loaded with a great dose of calories, fiber, protein, fat, and carbs… everything you need for a meal.

Here’s one of her favorites:

Oh, and she doesn’t include a single scoop of protein. It’s all from natural sources. Me? I still love my Sunwarrior.

Basic Greens Giveaway

We LOVE this in our house, so I am showing you love by sending one of you gorgeous readers your very own container.

Enter below (leaving a comment is mandatory but others are extra entries!)

a Rafflecopter giveaway

*I have not received any product for free, I really love Basic Greens. I purchased the bottle myself.

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