Oatmeal Protein Shake

The morning is a time when most of us do not want to do a lot of cooking. I tried unsuccessfully to cook healthy eggs and vegetables for a long time, until I decided a breakfast in a blender is quick, healthy and easy. This recipe for a protein shake is what I drink every single weekday morning.

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Nutrition

Morning Oatmeal Protein Shake Recipe

16 Jan , 2013  

I thought I would share my recipe for the shake I drink every single morning. I would not drink it for a desert or anything (it is not an ice cream shake substitute). I think it tastes good, and it is pretty healthy too. Note that my protein does not have sweetener in it, so the sweetness comes completely from the fruits.

Ingredients

  • 1 Raw Banana
  • 5 Frozen Strawberries
  • 1 Scoop of Protein Powder
  • .5 Cups of Quaker Oats
  • 1.5 Cups of Skim Milk

I prefer to use raw banana as opposed to frozen because when I used frozen bananas the shake became very “icy” instead of liquid (which I prefer). If you prefer an icy kind of smoothy consistency, then using frozen banana may make more sense.

For strawberries, I typically buy the 6 pound bag of frozen strawberries in bulk from Costco if you are going to drink this thing every day. It really saves time and money (because you don’t have to keep going to the store to get smaller packages).

I get all my protein from Protein Factory and what I get is usually basically Whey. I get chocolate flavored with no artificial sweeteners (I do not use artificial sweeteners ever).

For the Oats, I also typically get the very large Old Fashioned Quaker Oats from Costco. It comes in a 10 pound container, so that you can feel like you are eating the quantity of Oats a horse would eat.

Instructions

  1. Put the Quaker Oats (dry) into the blender and blend on the highest setting for around 10 seconds. This will get the oats to as close to a “flour” consistency as possible and give you a smoother shake.
  2. Put all the rest of the ingredients in.
  3. A quick tip for bananas. Always break the banana in your hands a number of times into pieces because you never know when the middle of the banana could be bad. I remember biting into a banana I bought at Walmart in College and the entire middle was black without the outside showing any signs.
  4. Blend.
  5. Enjoy.

I use a Breville BBL605XL Hemisphere Control Blender which I cannot say enough good things about. This blender is the best blender I have ever owned and well worth the money. It is very quiet compared to other blenders, does a great job, and is literally set it and forget it with the “smoothy” button which does everything for you.

Below are the nutrition facts for the shake.

Nutrition Facts

Serving Size 1 Glass
Number of Servings 1
Amount Per Serving
Calories 505
Calories from Fat 30
% Daily Value*
Total Fat 4.1 g 6 %
   Saturated Fat 0.5 g 3 %
   Trans Fat 0 g
   Polyunsaturated Fat 1 g
   Monounsaturated Fat 1.0 g
Cholesterol 5 mg 2 %
Sodium 290 mg 12 %
Potassium 1270 mg 36 %
Total Carbohydrate 77 g 26 %
   Dietary Fiber 8 g 32 %
   Sugars 36 g
   Other Carbs 0 g
Protein 45.8 g 92 %
Vitamin A 15 %
Vitamin C 82 %
Calcium 68 %
Iron 26 %
Vitamin D 38 %
Vitamin E 2 %
Vitamin K 11 %
Thiamin 27 %
Riboflavin 39 %
Niacin 8 %
Vitamin B6 33 %
Folic Acid 0 %
Vitamin B12 24 %
Biotin 0 %
Pantothenic Acid 20 %
Phosphorus 59 %
Iodine 0 %
Magnesium 47 %
Zinc 21 %
Selenium 32 %
Copper 0 %
Manganese 114 %
Chromium 0 %
Molybdenum 0 %
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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