Berry Protein Shake

— Inna Topiler, owner of Complete Nutrition and Wellness in Bayonne

Drinking a protein shake first thing in the morning delivers a mental power punch that will keep you sharp through lunch. This recipe might not sound like it’s that much food but because it contains important nutritional components, it is healthy, balanced, and surprisingly filling. The trick is to use a plain, non-sweetened isolated whey protein. I like to use PaleoMeal whey protein since it is derived from herds that graze on pesticide-free and chemical-free natural grass pastures, and it is never exposed to high temperatures. You can also add whey powder to oatmeal, soups, applesauce, cottage cheese, or plain yogurt to increase protein content to help balance your meal and add natural flavor.

Serves 1
1 cup fresh or frozen berries of your choice
1 scoop non-isolated whey or rice protein powder
1 tbsp fiber
1 tbsp ground flaxseed
¼ cup plain yogurt (optional)
1 handful raw nuts (optional)
1 tsp xylitol or agave nectar (optional)
½ cup water or milk
Blend ingredients. You can increase or decrease the liquid to achieve the desired consistency.

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