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Fruit Protein Shakes

Fresh fruit mixed in as part of a protein shake can provide the important vitamins and anti-oxidants that your body requires.

Our delicious recipes will assist you in enabling yourself to live a healthier lifestyle. Whether it's to ensure that you get a proper breakfast in the morning, or after a good workout, our fruit protein shake recipes are healthy and tasty. Try our delicious fruit protein shake recipes.

Veggie Protein Shakes

Vegetables, as part of a health protein shake, give you your essential vitamins and nutrition that you need in order to maintain your health.

When you're looking for that extra boost, or just to provide your mind and body with the balanced nutrition that it requires, try our Veggie Shake Recipes.


Healthy Protein Shakes for Women

Healthy protein shakes can supplement the important nutritional requirements of women. My wife and a couple of her friends have been asking me for some time to write and publish this. So, with their help (Thank you Elena!), I hope that you enjoy it and find the article and recipes tasty and helpful.

Women have special nutrient requirements at different stages of their lives. From pregnancy to PMS. Anemia from low iron levels to calcium requirements. Morning sickness to cold flashes. Women have special nutritional requirements. Yes, there is a multitude of canned and bottled supplements that you may take, but sometimes its a little more enjoyable to take a moment to blend up a treat that isn't just tasty, but is healthy and provides your body what it requires as well.

Wouldn't you prefer a delicious apricot smoothie instead of a dry pill and a glass of water?

Take a moment from your day and indulge in a little pampering of yourself.

Or ask someone special, your partner, husband, boyfriend or child to do it for you.


Why Women Require Protein?

Protein in women is critical for important functions such as:

  • Muscle and tissue growth and repair;
  • Providing energy when carbohydrates are not available;
  • The creation of enzymes or enzyme sub-units;
  • pH regulation in the blood;
  • Controlling metabolism related processes in the body; and,
  • Building their immune systems via protein antibodies.

In other words, proteins are important for everything from your growth, to building your immune system, to helping to protect yourself from illness, to keeping everything from your hair and nails to your skin, bones and organs healthy.

How Much Protein Do Women Need?

Protein shakes can provide key vitamins and nutrients along with important proteins for your body. So how much protein do women need each day? It depends on how active you are and adjustments should be made in accordance with your activity level. Very active women involved in high energy sports will require more proteins and nutrition. The normal Recommended Dietary Allowances (RDA) for protein, determined by body weight for women 15 years of age and older is:


  • 15+ year old children and adults: 0.40 grams of protein per pound of body weight

You may get your vitamins, proteins, minerals and other nutrients through a healthy diet. Vegetables, eggs, meats, fruit, milk products, all of these nutritious foods allow our bodies to grown healthy and strong.

Sometimes its just not enough. Due to work, as mothers, spouses, partners, friends, athletes, and a multitude of other daily activities your schedules can be busy and you may not take the time needed to make a complete meal for yourselves. You're rushing to get ready in the morning and coffee and a bran muffin or bagel seems to be a great quick fix. But is this giving your body the proteins, minerals and vitamins that you need for the day? Not really, but it isn't every day that we can slow fry some egg whites, toast some spelt bread and peel a mango for breakfast.

The more activities that you are involved in, the greater amounts of nutrients and proteins your body requires. This is where a delicious healthy protein shake can be a fast fun way in which to provide yourself with the proteins, vitamins and minerals that a woman's body needs.

Some of my wife's and her friends' favorite protein shakes are below:

Cold Flash Relief

Tofu, soy protein supplements and other soy foods are phyto-estrogen rich, which can act in much the same way that natural estrogen does. For menopausal women who may find that an estrogen boost can relieve hot flashes and some of the other discomforts associated with this time of life, this is good news.

  • 6-7 dried apricots
  • 1/2 cup soft silken tofu
  • 1 cup of water
  • 1 scoop of your favorite soy protein powder supplement
  • 1-2 drops of real vanilla extract
  • 1 cup of fresh or frozen peaches
  • 3/4 cup of peach sorbet
  • 1 scoop of your favorite protein supplement

Place the dried apricots in a glass, ceramic or porcelain bowl (not plastic). Pour boiling water over the apricots until they are covered, and cover the bowl (try not to use plastic wrap) and let stand until the apricots are tender. Drain and then combine the apricots, tofu, water and blend. Add the sorbet and the peaches and blend until nice and smooth.

This delicious protein shake recipe makes about 2 1/2 cups, enough for two people.

Maternity Health

Nutrition is important to keep a pregnant mother and her child healthy and well.

When Elena was pregnant she sought to ensure that she was getting all of the nutrients necessary for a healthy baby and her own health. Quite often this tasty blend was her lunch and sometimes I'd be making it for her at 1 o'clock in the morning. With a taste resembling a rich gazpacho, Maternity Health is rich in vitamins, minerals and protein.

For a healthy mom and a healthy baby:

  • 14 1/2 ounce can of diced tomatoes with the juice
  • 1/2 cup of lemon yogurt (low-fat)
  • 1/2 cup of chopped ripe avocado
  • 2 tablespoons of tomato paste
  • 1 teaspoon celery salt
  • Dash of tabasco sauce (Or cut up some hot chili peppers and place them in olive oil and store in the fridge or a dark cool cupboard. Add a teaspoon - or to your own taste - of the hot oil instead of the tabasco sauce)
  • 1/2 scoop of your favorite protein supplement
  • 2 to 4 ice cubes
  • 1/2 teaspoon of balsamic vinegar (optional)

Place all of the ingredients into a blender and blend until smooth. Pour into a glass and serve.

This healthy shake makes enough for two people (I enjoy it as well!) or about 2 1/2 cups.



Honeymooner's Tonic

Eating properly and obtaining the correct nutrients.

For decades women have told one another about the "miracle tonic" for bladder infection: cranberry juice. Research into the properties of cranberries has now confirmed that the berries do indeed contain a chemical that assists in preventing at least one of the symptoms of what is sometimes referred to as "honeymooner's disease." Blueberries are also rich with the same chemical and, with an immunoglobulin rich protein supplement, the combination supports the reduction of inflammation.

  • 1 cup cranberry juice (my preference is Bremners)
  • 1 cup of fresh blueberries (wild, if possible)
  • 1 peeled banana (frozen or fresh)
  • 1/2 cup of strawberry sorbet
  • 1 scoop of your favorite immunoglobulin rich protein supplement

Combine all of the ingredients into a blender and blend until nice and smooth.

Once again, the result is about 2 1/2 cups of delicious protein shake, enough for two.

As an alternative to the strawberry sorbet, try 3/4 cup of fresh strawberries with 4 ice cubes and honey to taste - about 1 to 2 tablespoons.

Drink this protein shake right away. The high natural pectin level in the blueberries will cause it to congeal. As an alternative, you can also try using blueberry juice (Bremners, once again, is a favorite.)

Try not to use cranberry or blueberry "cocktails" or blends. Most of them have a very low level of real berry juice and frequently have added sugars.

Building Bones

It doesn't matter your age.

Raspberries are one of the most popular berries available and one of my wife's favorites. When Elena read this protein shake recipe the blender was out in a flash. The berries, in combination with the bone-building calcium found in milk, yogurt and protein make for one strong smoothie.

  • 1 cup low-fat raspberry yogurt
  • 3/4 cup low-fat milk
  • 1 cup of fresh or frozen (unsweetened) cut strawberries
  • 1/2 cup cup of fresh or frozen (unsweetened) raspberries
  • 1 scoop of your favorite immunoglobulin rich vanilla protein supplement

Combine the milk and yogurt into the blender and blend for a few seconds. Add the rest the ingredients into the blender and blend until nice and smooth.

Elena usually prefers fresh strawberries and raspberries in this protein shake and she'll have me add a few ice cubes to the mixture prior to blending.

Enjoy! Its enough for 2 people, about 2 1/2 cups.

Please keep in mind that these recipes for tasty protein shakes and smoothies are not intended to replace a well balanced nutritious diet, but to complement it to ensure that you are receiving your full daily Recommended Dietary Allowance. Make certain to take into account any special dietary requirements or restrictions due to allergies or as may be prescribed by your doctor or physician. If you are receiving enough protein from other sources, these great protein shake recipes may still be made without the addition of protein powder in order to provide yourself with a healthy delicious snack containing other important vitamins and minerals.

Enjoy your delicious veggie and fruit protein shakes and smoothies in good health!

Healthy protein shakes for women



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