A Fruit Milkshake

Bananas are a high sugar (fructose) fruit so I always advise buying a small one. A small banana without skin weighs in at 75g approx.

Bananas are an excellent source of potassium. Potassium is an electrolyte and is very useful for fluid re-balancing after exercise and alcohol consumption. They are also an excellent source of B6 which is critical for mood and the nervous system. There is good ‘pectin’ fibre in bananas, helping to sooth the gut and keep the bowel healthy.

Strawberries are an excellent source of Vitamin C, Potassium, fibre and flavonoids and are really tasty in a shake. Good B1 content for nail health ladies! The flavonoids offer protection for anyone with inflammation.

Tahini is sesame seed paste, an excellent source of mono-unsaturated fats and minerals with good B1 and B2. The lignin content helps cholesterol management and constipation.

STRESS: If you are going through a stressful period, buy a B Complex Vitamin supplement, ideally that has magnesium ascorbate in it and empty 1 capsule contents into the shake. Your urine will be bright yellow.

Avocado has great potassium and Vitamin E and is tasty in a shake for those who don’t like them whole.

I use coconut milk or almond milk, unsweetened in shakes as a nice break from dairy.

One Serving Strawberries:   Carb 7g         Kcal 346.  Protein 32g   Fat 21g      Fibre 3g +

One Serving Banana :          Carb 18g        kcal 383   Protein 32g    Fat 21g     Fibre 1g +

Ingredients

1 Serving

75g, skinless- 1 small banana OR

80g, Strawberries, 4 smallish

250ml low fat coconut milk or unsweetened almond milk

100ml water, filtered

30g, 1 scoop Whey Protein

30g, 2 heaped teaspoons of Tahini

Ice

Optional

70g, half a small Avocado

1tsp liquid Pectin (Certo) for added fibre

1 heaped tsp Slippery Elm Powder (mucilage fibre)

1, high strength, B Complex, empty capsule into shake, discard capsule shell

Method

Using your APP, check the Nutri-panel on the milk you are using and adjust

Juice all the ingredients and serve.

 

For those who can tolerate cream and get hungry at certain times, you can use a dollop of whipped cream on top to satisfy appetite, especially if you are on Keto <20g carb/day.