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Beverage Recipe of the week

I know that it has been a while since I have posted a shake of the week recipe so I thought that I would share something along similar lines that I have been enjoying for the last few weeks. Don’t fret though, I will get back to shake recipes once I’ve finished the protein I bought…it isn’t very good and I do anything that I can to cover the terrible terrible taste.

This drink is my attempt at stealing recreating a drink sold by Bragg Foods. It is an apple/ginger spice drink and I love how it tastes and the caffeine free energy that it gives me. It involves apple cider vinegar which I have written about before, if you didn’t get a chance to read that, check it out here. If the benefits of ACV alone aren’t enough to sway you, here’s a link to an article about apple (peels) preventing muscle atrophy. I can’t help but think that you can get a similar benefit for the vinegar.

In addition to the nutritional powerhouse that is ACV, you’ve got some ginger which is great for your stomach. I base that, of course, on nothing other than grandma wisdom which I tend to think is pretty good. Cinnamon is optional but if you throw that in there you get a little boost of blood sugar/glucose metabolism control.


  • Clean water
  • Apple Cider Vinegar – 1 tablespoon per 12 ounces of water (more or less depending on how strong you like it but I find this to be just about right)
  • 1/2 tsp ginger powder per 12 ounces (I love ginger so feel free to use a bit less but, again, I think this is just right)
  • Stevia to taste…3 scoops (I use the Trader Joe’s 100% pure organic Stevia extract and it’s pretty sweet. Every Stevia brand seems to be different so you may need to play around with this a bit)
  • OPTIONAL: Cinnamon…about 1/4 tsp goes well.

Boom. Simple, tasty, nutritious and a perfect pick me up for any time of the day.

Shake time

No. I'm not referring to this

It has been some time since I consistently posted a shake of the week recipe and I’ve been getting some emails from readings asking for new and exciting shakes to keep them looking good while enjoying some deliciousness. I can do that.

In case anyone hasn’t reading hasn’t tried any of my shakes, do so. They are really quite tasty and have a very dessert like taste without sabotaging your physique goals. I always try to make them as healthy as possible without tasting healthy AT ALL. I feel that I generally succeed at this.

Today’s shake is one that I have been enjoying as a pre-training shake a few times a week for the past couple weeks. My particular diet set up has me consuming no carbs during the day until my training window. This shake is perfectly suitable to be consumed any time of the day if you have no such restrictions. Given that it is the season for it, this is a pumpkin pie shake.


It's this in a glass

  • 4-6 ice cubes
  • 1-2 scoops vanilla protein powder or unflavored
  • 1/2 cup pumpkin (this is only 10 grams of carbs!)
  • 1/4 teaspoon pumpkin pie spice
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon allspice
  • 2 tablespoons Psyllium Husk
  • 1 whole egg (optional)
  • 2 cups unsweetened vanilla almond milk or 1 cup and 1 cup water
  • Splash of vanilla extract
  • Stevia to your sweetness preference
  • (very optional) 1 cup fat free greek yogurt

Whirl all that up in the blender for a few minutes to let it become very mixed and thick. In terms of the spices, I am a fiend for cinnamon so I really put a lot in. You could just stick to regular pumpkin pie spice and nothing else or make your own with the traditional blend on cinnamon, allspice, ginger and nutmeg. That’s up to you. I love spices in general and the spices in pumpkin pie happen to be my favorite so I tend to go a little crazy with them. The yogurt can add a creamy texture but it also adds a little yogurty flavor that, while not bad, I don’t always care for.

Give this a try and hopefully you can enjoy pumpkin pie as often as you like!

Shake of the week

I know I have been very bad about posting recently. I have no excuse other than to say I was occupied with entertaining guests to my fair city. It was fantastic, tons of fun and did include a $375 bar tab at one point but I digress.

Back to it (for real this time) hard and heavy. I thought we might as well start off with a shake post since it has been a while since I’ve done one. I think this shake is reminiscent of a Snickerdoodle cookie so try it and let me know what you think!

Just like this...only blended up


  • 5-8 ice cubes
  • 1-2 scoops vanilla or unflavored protein powder of your choosing
  • Cinnamon to taste (I prefer about 1/2 – 3/4 tablespoon)
  • Stevia to taste (optional if using flavored protein)
  • Sprinkle of imitation butter flavoring
  • splash of vanilla extract
  • 1 whole egg
  • 2 tablespoons Psyllium Husk (optional but I like it to thicken up and as an extra fiber kick)
  • 2 cups unsweetened vanilla almond milk (water or milk can be substituted)

Blend it all up and let it run for a good while to thicken and then enjoy.


Super Anti-Cancer Shake

I know that I have been a little bit lax on my posting as of late but I’ve been very lazy.  Despite that I thought I would throw a shake recipe up here since I haven’t for a couple of weeks.

This shake is all about antioxidants. It’s tasty and has the benefit of being a super cancer fighter.


  • 4-6 tea bags* steeped for 1-2 minutes in 1 cup H2O (let it cool in the freezer until cold)
  • 1-2 scoops vanilla or unflavored protein powder
  • Stevia sweetener to taste (I like about 1/4 tsp in this one)
  • Ginger powder (I like a strong ginger flavor so I will go as high as 1 tablespoon on this but your taste will vary so start conservative, maybe 1/2 tsp. or less)
  • Juice of half a fresh lemon (optional)
  • Ice cubes to your preference (I like ice cubes made out of unsweetened vanilla almond milk in this recipe)

* You could substitute this with Matcha if you so desired

Blend it all up and enjoy. You could add Psyillium Husk to thick it up if you want, it won’t change the flavor but it will affect the texture somewhat. Spinach might be a nice addition as well but, unlike some of my other shake recipes, will be a little more pronounced than you might want.

Shake of the week

This weeks shake is inspired by Orange Julius or, if you aren’t familiar with that, the orange dream machine from Jamba Juice. Although both are delicious they’re about as nutritious as Styrofoam.


  • 4-8 ice cubes depending on how extreme you like your brain freeze to be
  • 1-2 oranges (or 5-10 cuties) depending on how many carbs you want
  • 1 cup nonfat greek yogurt
  • 2 cups unsweetened vanilla almond milk or regular milk if you handle dairy well and it fits into your nutrition plan
  • 1 tbs sugar free vanilla pudding (somewhat optional but if you choose not to use, include the extracts)
  • 2 tbs sugar free orange jello(somewhat optional but if you choose not to use, include the extracts)
  • splash of vanilla extract (optional)
  • splash of orange extract (optional)
  • Stevia to taste if you like it really sweet

Blend that all up. Let the blender run for a while, say 3-5 minutes to really let it thicken up. You could add some spinach to this and it won’t change the flavor too much but it will give it a pretty unpleasant brownish color.



Imagine this while drinking

This week’s shake is maybe a little bit boring but it’s tasty and gets the job done. It’s perfect for an anytime type of shake and packs a lot of nutrition into one meal.


  • 4-5 ice cubes
  • 2 scoop chocolate protein powder (you could substitute 1 scoop with strawberry protein powder)
  • 1 tablespoon unsweetened cocoa
  • Stevia/Splenda to taste
  • 1 cup strawberries (make them frozen for an even thicker shake)
  • handful of spinach
  • 1 serving greens supplement
  • 1 cup unsweetened vanilla almond milk
  • A few drops of strawberry flavoring or 1 tablespoon strawberry sugar free instant pudding

Blend up and enjoy.

Shake it up

I thought that I would start this week off with a shake recipe since I didn’t put one up last week. Considering that they are probably the easiest posts to make I really have no excuse. I will say though that I have been lifting like a demon and loving every second of it.

I’m getting pretty excited for all of the stuff that’s coming up. I have a pretty epic time coming up in two weeks. First, my birthday is on the 29th and then my wedding is on the 6th! In between that I get to have what I can only imagine will be an epic bachelor party and see many friends and family that I don’t get to spend much time with. It will be awesome.

This recipe is one of my current favorites. It doesn’t pack a ton of nutritional punches because I haven’t figured out a way to incorporate veggies without throwing the taste off. It’s still pretty decent though and tastes awesome.


  • 1-2 scoops chocolate protein powder
  • 1 tablespoon unsweetened cocoa powder
  • 2 tablespoons flaxseeds*
  • 2 tablespoons psyllium husk*
  • 1 teaspoon to 1 tablespoon instant coffee depending on desired flavor strength
  • 1 cup unsweetened vanilla almond milk or water or cold coffee if you don’t have instant
  • Stevia to taste…I use about 1/8 tsp
  • 1/4 tsp vanilla extract
  • 1/8 tsp Peppermint extract (or less. Seriously this stuff is powerful)
  • 5-8 ice cubes

*you can leave these out if you don’t like the texture but I strongly encourage you to keep them in


Blend it all up. I like to leave it running for a pretty long time to make it very smooth and thick.

There you go. No sugar peppermint mocha.


This Weeks Shake Recipe

It’s time once again to get out your blenders and enjoy some deliciousness. This weeks recipe is a tasty, but physique friendly, version of apple pie.

I would like to say that in the coming weeks these posts might get a little nuts because I found a place to buy DaVinci sugar free flavorings. They have an incredible array of flavorings available so I might go a little nuts.

I am also working on a great pizza crust recipe that is about 70% good. I imagine a week or two for that. I will also be putting up a recipe for some cinnamon rolls if all things go according to plan. There is a chance, as I only have the plan in my head, that they will go horribly pear shaped. If that happens you will have to wait longer. Sad face.


  • 2 scoops vanilla protein powder
  • 1 medium apple cut into chunks and frozen
  • 2-4 drops of imitation butter flavor depending on how buttery you want it to taste
  • Apple pie spice to your taste preference (as noted in other posts I use a TON so my recommendations may be out of line for you)
  • 1-2 cups unsweetened vanilla almond milk or milk or water. Amount will depend on how thick you want it

OPTIONAL INGREDIENTS – Flaxseeds, Psyillium Husk, extra sweetener such as stevia or splenda

Add all of your ingredients to the blender and blend. This tastes really great for when you might be craving some pie…which is pretty much every second of my life.

Shake of the Week

I’m back for what I plan to be a post filled week. The last two weeks have been a little hit and miss in terms of my posts. Today we are starting with the shake because I missed it last week and I know people like it .

This one is a root beer float shake that tastes pretty close to the real thing.


  • 1 can Diet A&W Root Beer
  • 1 to 2 tablespoons Heavy Cream
  • 4 ice cubes
  • 1 to 3 scoops vanilla protein powder


Put the cream, ice cubes and protein powder in a blender and blend it all up. It will be pretty thick and probably still a little bit powdery. Add just enough root beer to mix everything together and blend on the lowest speed until combined. Pour into a large cup with the rest of the root beer. Enjoy.

A variation of this is with Diet Sunkist Orange Soda if you want a fruit flavored delight.

Shake of the Week

Keep dreaming

I will have to keep this post short and sweet today. There was no post yesterday because I was watching my 3.5 month old nephew while my sister ran errands. I did get the painting done, even if it took longer than it normally would sans baby.

I’m still really busy for the rest of the week so today’s post, a return to our usual shake recipe after last week’s departure, will be short and to the point.

Although I try to pack as much nutrition into my shakes as I can, sometimes I just want something that tastes awesome.


  • 2 scoops vanilla protein powder
  • 1 cup unsweetened vanilla almond milk or regular milk
  • 1 tbsp peanut butter (I also add 1-2 tbsp PB2 but I am a peanut butter fiend)
  • 1 tbsp butterscotch sugar-free instant pudding mix
  • 5-6 ice cubes

Put it all in the blender and blend to desired consistency. Very tasty without any bad stuff.