My Latest, Greatest Protein Smoothie…

As a “mostly vegan”, I often get asked how I get enough protein….well….here you go!  My daily dose of protein, energy, nutrition, and overall wellbeing delivered in 16 oz of healthy deliciousness…

1/2 of a banana (a great source of potassium, dietary fiber, manganese and vitamins B6 & C)

1 cup of coconut water (rich in Vitamin C)

1 cup of coconut milk (contains 50% of the daily recommended dose of B12 vitamin)

1 scoop of vegan protein powder (17 g of protein)

1 tablespoon of peanut butter (another 8 g of protein plus plenty of iron and potassium)

1 tablespoon of chia seeds (2250 mg of omega 3’s, 805 mg of omega 6’s, and 295 mg os omega 9’s…plus 3 more grams of protein)

a handful of goji berries (rich in antioxidants, trace minerals and beta carotene…plus 7 more grams of protein)

1 tablespoon of Sachi Inchi Oil made by Sol Raiz Organics (excellent source of essential fatty acids and Omegas 3, 6 & 9)

1 tablespoon Sol Raiz Organics Maca Powder (contains nearly 20 amino acids and 7 essential amino acids’s)

a few mint leaves (promotes digestion)

maybe a few ice cubes…made with filtered water of course:-)

And 1 tablespoon of Cacao Nibs (rich in antioxidants and yet another source of protein plus iron, calcium and 9 g of fiber)


Mix all the above ingredients in a vitamix or blender, and enjoy! It makes a large smoothie, so you might want to nurse it for a while…


If you don’t already have these products in your kitchen, you might have to dish out a little bit of dough at the health food store,. That being said, the products should last you a while…and you will be well on your way to feeling healthier, lighter and more energized!


**A little more info…..Web md suggests that women should get 25 g of fiber per day and men should get 38g. As far as protein goes, you should divide your weight in half and consume that amount of protein per day…in grams:-) That would mean a 150 lb person should eat 75g of protein per day.

Keeping this info in mind, this shake covers nearly half of my daily suggested protein and almost all of my fiber. If I add some dark leafy greens for dinner with some whole food protein like quinoa or tempeh….I will be healthy, full and nutritionally satisfied.


Helpful Links…

Sol Raiz Organics

The health benefits of Coconut

Cacao Nibs…Even better for you than dark chocolate


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