Diet and Nutrition
Peanut Butter Protein Shake (No Protein Powder)
Inside: Get a recipe for a filling, naturally candy peanut butter protein shake that’s stuffed with wholesome elements and vitamins like calcium.
Want you and your children had a filling, protein-rich drink for the morning–that didn’t require protein powder?
I did too. So I blended collectively this Peanut Butter Protein Shake that makes use of only a few primary elements and delivers 17 grams of protein per glass.
That’s virtually as a lot protein as three eggs!
This shake additionally includes a intelligent hack to make it naturally candy.
Substances You Want
- Banana: I maintain a bag of frozen, peeled bananas in my freezer on a regular basis
- Milk: Use your milk of alternative, both dairy or non-dairy milk akin to soy milk
- Powdered Peanut Butter: You can even use 1-2 tablespoons of creamy peanut butter, both pure peanut butter or common peanut butter
- Date: If yours aren’t pitted, take away the pit first
- Cinnamon: You’ll simply want a splash for a taste enhance
A Candy Smoothie Hack
Certainly one of my favourite methods to naturally sweeten a smoothie is with dates. They supply a variety of pure sweetness, no added sugar wanted. However they are often robust to pulverize fully within the blender.
I obtained this nice tip from a reader: Soak them in a small, lined dish of milk in a single day. They’ll mix up a lot extra simply. You’ll be able to maintain a number of in milk (in an hermetic container) in your fridge for the week.
Learn how to Make This Peanut Butter Protein Shake
Add all elements to blender and course of till clean. (Make sure to mix it lengthy sufficient for a clean, creamy texture–you don’t need any banana chunks or date chunks left!) For greatest outcomes, drink instantly. If you’ll want to retailer it within the fridge for later, give it a shake or good stir earlier than serving.
Swaps & Substitutions You Can Make
- Swap the dates for two teaspoons maple syrup
- Add a tablespoon of cocoa powder to make a chocolate peanut butter shake
- Use 1-2 tablespoons of peanut butter rather than the powdered peanut butter
- Add a handful of contemporary child spinach
- Add a serving of collagen peptides, a scoop of plain greek yogurt, or perhaps a dollop of silken tofu for a thicker smoothie
- Substitute sunflower seed butter (SunButter), almond butter, cashew butter, or one other favourite nut or seed butter for the peanut powder
FAQs About This Peanut Butter Protein Shake
How a lot protein does this shake have?
This peanut butter protein smoothie comprises 17 grams of protein per serving.
What’s powdered peanut butter?
Peanut butter powder like PBfit is produced from roasted peanuts which are pressed to take away many of the fats after which floor right into a powder. Peanut butter powder can have somewhat little bit of added sugar and salt. Pure peanut powder, just like the one beneath from Loopy Richard’s, has only one ingredient–pressed, floor peanuts. These powders are usually stocked proper alongside common peanut butter within the grocery retailer.
Is powdered peanut butter wholesome?
Sure! Peanut powder has had many of the fats eliminated, so the energy are decrease per ounce than peanuts or peanut butter. So whereas it doesn’t have all the advantages of these wholesome unsaturated fat, it does comprise larger concentrations of protein and fiber, plus the identical nutritional vitamins and minerals in peanuts and peanut butter, based on the Nationwide Peanut Board.
Is that this peanut butter protein shake recipe vegan?
No. However you may make it vegan by swapping the dairy milk for non-dairy, akin to soy milk, oat milk, or almond milk.
What’s one of the best non-dairy milk to make use of?
Should you don’t wish to (or can’t) drink common milk, I’m keen on soy milk as a result of it’s naturally wealthy in protein, with as a lot protein per glass as dairy milk. You should utilize unsweetened almond milk, however remember the fact that it comprises little or no protein–simply 1 gram per serving. Ditto for many oat milk.
How a lot protein do children want?
Beneath are the minimal advisable quantity of protein for various ages. Bear in mind, these are simply minimums for well being. Most children get larger ranges than this, and that’s advantageous! See Right here’s How A lot Protein Your Little one Wants for age-by-age illustrations and 50 Meat-Free Protein Meals For Lunch Packing containers for concepts.
- Ages 1-2: 13 grams
- Ages 4-8: 19 grams
- Ages 9-13: 34 grams
- Ages 14-18 (ladies): 46 grams
- Ages 14-18 (boys): 52 grams
Is protein powder okay for youths?
Sure, however it might not be needed. Most children (and adults) get loads of protein each day. And protein powder could be costly and comprise a variety of extra elements with questionable profit, like natural dietary supplements.
However protein powder is unquestionably a straightforward technique to up protein consumption, particularly for choosy eaters. If you wish to add a scoop of protein powder to this smoothie rather than the peanut powder, you may actually do this.
Extra Protein-Wealthy Recipes
Peanut Butter Protein Shake
Yield:
1 serving
Prep Time:
3 minutes
Further Time:
3 minutes
Whole Time:
6 minutes
Frothy and candy, this Peanut Butter Protein Shake delivers 17 grams of protein per glass.
Substances
- 1 frozen banana (peeled and damaged in half)
- 1 cup milk
- 2 tablespoons peanut butter powder (akin to PBfit)
- 1 date (take away the pit)
- 1 sprint cinnamon
Directions
- Put all elements in blender and course of till clean.
- Serve!
Really helpful Merchandise
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Diet Data:
Yield: 1
Serving Dimension: 1
Quantity Per Serving:
Energy: 294Whole Fats: 7gSaturated Fats: 3gTrans Fats: 0gUnsaturated Fats: 3gLdl cholesterol: 21mgSodium: 141mgCarbohydrates: 45gFiber: 4gSugar: 31gProtein: 17g
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