Shakin' Up the Shakes!
How I make plain old protein shakes into fab flavored drinks! Here some of my recipes:
Chocolate Covered Cherry - 1 scoop chocolate protein, 1 T sf jello mix, 8-10 oz skim milk
Fuzzy Navel - 1 scoop vanilla protein, 1/2 T sf peach jello mix OR 1/2 oz sf peach Torani syrup, 1/2 T sf orange jello mix OR 1/2 oz sf orange Torani syrupi, 8-10 oz skim milk
Strawberry Cheesecake - 1 scoop vanilla protein, 1 T sf strawberry jello mix OR 1 oz strawberry Torani syrup, 1-1 1/2 T sf ff cheesecake instant pudding mix, 8-10 oz skim milk
Lemon Merengue Pie - 1 scoop vanilla protein, 1 T sf ff lemon instant pudding mix, 8-10 oz skim milk
Vanilla Hazelnut Latte - 1 scoop vanilla protein, 1 oz sf hazelnut Torani syrup, 1 t instant coffee granules, 8-10 oz skim milk
Chcolate Caramel Cheesecake - 1 scoop chocolate protein, 1-2 oz sf caramel Torani syrup, 8-10 oz skim milk
Green Giant - 1 scoop vanilla protein, 1 T sf ff pistachio instant pudding mix, 8-10 oz skim milk
Peppermint Patty - 1 scoop chocolate protein, 1 oz peppermint sf Torani syrup,
8-10 oz skim milk
Mocha - 1 scoop chocolate protein, 1-1 1/2 t instant coffee granules, 8-10 oz skim milk
Buttersctch Latte - 1 scoop vanilla protein, 1 T sf ff buttersctch instant pudding mix, 1-1 1/2 t instant coffee granules, 8-10 oz skim milk
Almond Roca - 1 scoop vanilla or chocolate protein powder, 11 1/2 oz almond roca sf Torani syrup, 8-10 oz skim milk
Banana Cream Pie - 1 scoop vanilla protein, 1 T banana cream instant pudding mix, 8-10 oz skim milk
Chocolate Dipped Strawberry - 1 scoop chocolate protein, 1 T sf cherry jello mix OR 1 oz starwberry sf Torani syrup, 8-10 oz skim milk
Dreamsicle (Creamsicle?) - 1 scoop vanilla protein, 1 T sf orange jello mix OR 1 oz orange sf Torani syrup, 8-10 oz skim milk
Peaches & Cream - 1 scoop vanilla protein, 1 T sf peach jello mix OR 1 oz peach sf Torani syrup, 8-10 oz skim milk
Mango Cream - 1 scoop vanilla protein, 1 oz mango sf Torani syrup, 8-10 oz skim milk
White Chocolate Hazelnut Latte - 1 scoop vanilla protein, 1 oz white chocolate sf Torani syrup, 1/2-1oz hazlenut sf Torani syrup, 8-10 oz skim milk
Warm Vanilla Chai - 1 scoop vanilla protein, 1 bag of chai tea, 8-10 oz skim milk,. Heat milk to no higher than 130 degrees, steep chai tea in milk 5 minutes, stir in vanilla protein
Nutritional info:
Body Fortress Protein powder (per scoop) - 40 calories, 20 calories from fat, 2g total fat,
1g saturated fat, 60 mg cholesteral (chocolate has 45mg), 3g total carb, 1g sugars, 26g protein
SF Torani syrup - 0 everything
SF jello mix - 3 calories, 1g protein
SF FF instant pudding mix, 5 calories, 0 protein
Skim milk - 90 calories, 8g protein, in an 8 oz serving
As you can see, I use Body Fortress vanilla or chocolate protein powder as a base for all of the recipes. You can use your preferred brand of protein and/or unflavored protein I'm sure.
I have used light vanilla soy milk and light unflavored soy milk, the only difference being that soy milk has 2 grams less protein than skim milk.
The amounts of flavorings are to taste. I usuall use 1 oz of the Torani in vanilla based shakes, a little more with the chocolate based shakes.. The same goes with the jello and pudding mixes.
Tweak these recipes to fit your taste buds!
I can't take credit for some of these recipes, some were ideas I found on the web that i tweaked a bit, but the majority are my own simple creations.
I hope that these recipes will give you ideas to make your own tasty creations. Who says we have to drink plain old chocolate and vanilla protein shakes?
If you have your own recipes and/or ideas, please share them here or make a video response. I'd love to see what other wls peeps are doing to shake up their shakes!