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 components and vitamins like calcium.

Want you and your youngsters 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 components and delivers 17 grams of protein per glass.

That’s nearly as a lot protein as three eggs!

This shake additionally entails a intelligent hack to make it naturally candy.

Substances You Want

• Banana: I preserve a bag of frozen, peeled bananas in my freezer on a regular basis
• Milk: Use your milk of selection, both dairy or non-dairy milk reminiscent of soy milk
• Powdered Peanut Butter: You may as well 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 touch for a taste enhance

A Candy Smoothie Hack

One in all my favourite methods to naturally sweeten a smoothie is with dates. They supply numerous pure sweetness, no added sugar wanted. However they are often robust to pulverize fully within the blender.

I acquired 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 preserve a number of in milk (in an hermetic container) in your fridge for the week.

Tips on how to Make This Peanut Butter Protein Shake

Add all components to blender and course of till clean. (You should definitely mix it lengthy sufficient for a clean, creamy texture–you don’t need any banana chunks or date chunks left!) For finest outcomes, drink instantly. If it’s worthwhile 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 constructed from roasted peanuts which might be pressed to take away a lot of the fats after which floor right into a powder. Peanut butter powder can have a bit of little bit of added sugar and salt. Pure peanut powder, just like the one under 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 a lot 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, in accordance with the Nationwide Peanut Board.

Is that this peanut butter protein shake recipe vegan?

No. However you can also make it vegan by swapping the dairy milk for non-dairy, reminiscent of soy milk, oat milk, or almond milk.

What’s one of the best non-dairy milk to make use of?

For those who don’t need 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 that it comprises little or no protein–simply 1 gram per serving. Ditto for many oat milk.

How a lot protein do youngsters want?

Under are the minimal beneficial quantity of protein for various ages. Keep in mind, these are simply minimums for well being. Most youngsters get larger ranges than this, and that’s high-quality! See Right here’s How A lot Protein Your Baby 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 teenagers?

Sure, however it will not be vital. Most youngsters (and adults) get loads of protein every day. And protein powder will be costly and comprise numerous further components with questionable profit, like natural dietary supplements.

However protein powder is unquestionably a straightforward method 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 possibly can actually do this.

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