How to Make Veggie Protein Shakes

"If you change your breakfast, you just changed 33% of your diet!" - Dr. Brett Spradlin

We recommend starting your day with a veggie protein shake, however, these nutrient packed drinks are perfect for any time of day. With this one simple meal swap, you easily accomplish two things:

• DECREASING your intake of refined sugars and synthetic foods such as cereals, bagels, breads, waffles, pancakes, donuts, etc.

• INCREASING your intake of vegetables and protein, consuming more vegetables in one meal than most Americans will eat in a week or more.

Before You Begin

Please note: When it comes to Veggie Protein Shakes, not every combination will be a hit. Use the steps below as a guide to get started. In future shakes you can adjust taste, texture, and temperature to suit your preference. We recommend reading through our Tips and Recommendations listed below before getting started.

Tips & Recommendations

• Put at least five different vegetables in your shake each day.

• Liquids, veggies, and protein powders should always be certified organic and/or Non-GMO Project verified.

• Look for liquids and protein powders that only contain organic, clean, whole food ingredients. These should be free from chemicals, added sweeteners, dyes, and artificial flavors. If you can’t pronounce the ingredients, don’t buy it!

• You can save time during the week by pre-washing your veggies, portioning them into sealable bags or containers, and storing them in your fridge or freezer.

• You can prepare shakes ahead of time by putting all the ingredients into the blender jar at night and storing it in the fridge. In the morning all you need to do is blend.

• Don't skip the frozen Brussels sprouts. They act as your ice cubes and make the temperature and consistency of your shake even more rewarding.

• Using a high-powered blender (like a Vitamix) is crucial to achieve a smooth shake!

• Taste, texture, and temperature can be altered by changing up ingredients, blender settings and time, and by adding frozen Brussels sprouts or ice cubes.

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How To Make Your First Veggie-Protein Masterpiece

STEP 1: WASH YOUR VEGGIES

We recommend washing your veggies with a chemical free food cleaner (like Young Living’s Fruit and Veggie Soak) to remove pesticides and chemicals. Add your veggies, cleaner, and water to a bowl, according to the instructions, and allow them to soak during steps 2 and 3.

STEP 2: ADD LIQUID TO YOUR BLENDER

Start with 12-16 ounces of liquid. We recommend:

• Unsweetened almond, cashew, or coconut milk

• Grass-finished or grass-fed raw milk

• Reverse osmosis filtered water (never drink unfiltered tap water... ever)

Do not use commercially prepared juices. These often remove the fiber and other nutrients that are necessary for proper digestion.

STEP 3: ADD PROTEIN POWDER

STEP 4: ADD VEGGIES

There are many types of veggies you can use in your shakes. Some of our favorites are:

• Swiss chard

• Red kale, green kale, Lacinato (aka "dinosaur") kale, or similar

• Collard greens, turnip greens, beet greens

• Spinach

• Beets or carrots

• Cilantro, parsley, or other whole herbs

• Fresh ginger

• Frozen Brussel Sprouts

• Chia seeds, flax seeds, sesame seeds, and pumpkin seeds

Avoid obvious vegetables like mixed greens, green beans, asparagus, mushrooms, and eggplant in your shakes. We know many who have tried.

STEP 5: BLEND UNTIL SMOOTH

Different combinations of blenders, liquids, and quantities of vegetables cannot be mastered in one or two tries. Once you do master this, however, your shake will get you out of bed in the morning and give your day an entirely new start.