Lately, I have been paying special attention to my protein intake. I know that muscle mass decreases as we age, and your body needs more protein to repair, and build new muscle. One of the best ways to support our bodies is to simply give it what it needs. The average person should aim for about 100, or more grams of protein daily. Do you know how hard that is? Once you start adding things up, you swiftly realize how challenging it can be to reach that goal through whole foods alone. If you start to examine protein powders on the market, you will quickly discover all the additives, and sweeteners used to enhance their flavor. Not only is it hard to know exactly what you are getting, but most of the prices are also through the roof. Making this protein shake can help you avoid all of that. Important note: lentils aren’t a complete protein by themselves, but with the addition of hemp hearts, which are complete, you get a wide range amino acid profile. Simply have some cooked lentils ready in your fridge, so that you can whip a shake up any time.
Ingredients:
1 1/2 cups cooked, cooled green lentils —27 grams of protein
3 tablespoons hemp hearts—10 grams of protein
1 ripe banana—If you think of it ahead of time, you can freeze the banana cut up into slices—1.3 grams of protein
3 medjool dates—1.3 grams of protein
2 tablespoons cocoa powder—2.5 grams of protein
2 cups milk of choice—for the highest protein use soy, goat or, cow’s milk, hemp, coconut, oat, or almond work too. The approx. protein rundown for 2 cups: soy—18 grams, goat—17 grams, cow—16 grams, Hemp—8.8 grams, coconut—2 grams (depending on type), Oat—3.9 grams, almond—2.1 grams.
1-2 cups of ice
Optional additions—a dash of salt, and/or cinnamon, if you wish for a little more sweetness, you can add an extra banana, some maple syrup, or honey
Let’s blend this baby…
Simply put all of the ingredients except for the ice in to a high-speed blender, lentils, hemp hearts, banana, de-pitted medjool dates, cocoa powder, milk of your choice, and blend on high speed until smooth. This might take a couple of minutes. The longer you blend the smoother it will be. When you have reached the desired smoothness, take a little taste, and adjust the sweetness with any additions that you think it needs. The recipe is for a very lightly sweetened shake. Lastly, add the ice cubes and blend again until smooth. Pour and serve.
By blending whole nutrient dense lentils, instead of scooping heavily processed factory-made powders, you are giving your body a clean, and healthy fuel source free from artificial sweeteners, and flavors, and probably a bunch of who knows what else? This vibrant, whole food shake, delivers a complete profile of muscle-building amino acids, alongside a dose of gut loving fiber, and energizing vitamins. It’s plant based, and can easily be made vegan too. Pour your freshly blended shake into a chilled glass, sip it slowly, and feel the difference that whole nutritious foods can make. It even makes me feel a little bit fancy. Wishing you good health, and good luck on all of your cooking adventures.
