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Welcome, we are in the Cambiati kitchen, going to be talking about making a protein shake
today. I'm Julia, I'm a Cambiati instructor. So, we love protein shakes. During the cleanse,
and any day, because they are easy quick ways to get a really well balanced meal, even if
you don't have a fully stocked kitchen. I also love them because I know it's going
to keep me full until my next meal, and they taste delicious. You can tweak the recipe
depending on what you have in the fridge, or what you feel like that day.
The basic recipe, we're going to start with some liquid, it could be unsweetened almond
milk, water, you know, rice milk, flax milk. Then we're going to use protein, fiber, some
healthy fat, and some berries today. It's also optional to add veggies, spinach
is easy, cucumber, zucchini, a heartier green like kale, really versatile, and you can tweak
it depending on what you like. So, we'll start with some unsweetened vanilla
almond milk. You know, you can add more or less liquid depending on the thickness you
like for your shake. If it comes out a little bit too thick, you can always water it down,
or if you like a more pudding consistency of course you can use less liquid. You could
also do something like adding ice. We're going to be using frozen strawberries today, so
I won't add ice. You want it thicker like a milkshake, adding something frozen or frozen
spinach is a great way to do that. So I started with some almond milk, and now
I'll add two scoops of vanilla Paleomeal. Now Paleomeal, dairy free, is designed to
help protein powder. We use the dairy free, especially during the cleanse, it's really
high quality P-protein. Non-GMOPs from North America. It has wonderful added nutrients
to it as well that make it great for post workout recovery, blood sugar management,
and weight regulation. It's also, it's just a great choice for anyone.
No whey, so it's dairy free, that means it's not whey protein. I'm going to add two scoops,
and two scoops is about two heaping tablespoons. The scoop should be in your container, sometimes
it settles to the bottom, so if you can't find it, use a butter knife to locate it.
About two heaping tablespoons per scoop if you really can't find it. So, two scoops in
there, and then next I'm going to add some Paleofiber.
That helps bulk up the milk for you, it also has prebiotics, so really wonderful for the
digestive system. One to two teaspoons is the serving, so if
you're just new to adding shakes, start with about one teaspoon for at least the first
few days, then your second week of shakes you can move up to two teaspoons.
And then, after your liquid, protein powder, and fiber, then I'm going to add some healthy
fat. My favorite in a shake is coconut milk, and I chose Native Forest brand because it's
BPA free. The Trader Joe's light coconut milk is also BPA free, but whatever you have is
fine. So, the coconut milk, I'll use a quarter of
a cup for someone going for fat loss during the cleanse. If you're really active, you
might use up to half a cup. I don't necessarily measure mine every single
day, because I use coconut milk often, and I'm comfortable with the serving size. If
you're new, measure it every time. Our eyes are not very good measuring implements.
So once I have my healthy fat added, then I'm going to add some frozen strawberries.
You could use blackberries, or blueberries, raspberries, frozen or fresh is fine. For
berries, you always want to you always want to make sure to go organic. That's one of
the foods that's sure worth it for the pesticides, especially, so.
If you're going for fat loss, keep it to a quarter cup per shake. If you're really active,
or trying to shift body composition, you can use half a cup. Fruit of course really healthy,
but going beyond half a cup per serving is a lot of sugar.
All right. I'm not going to add any spinach today, but if you want to you can, lot of
different options, or of course you could add Paleogreens powder. It's really mild,
if you've never tried it before I really recommend it. Especially spinach. It won't change the
flavor, but it will turn it green, but again just helps keep you full.
Once you have all your ingredients in there you just blend it up.
[loud blender noise]
All right, and that's it. Super easy and you're done with your full complete meal. You can
make this ahead of time, and put it in the fridge. You can even freeze it. But again,
they're really delicious, and I hope you guys enjoy experimenting with them as well.
Tons of different ways to tweak the recipe. You could add different berries, you could
add different greens, or switching up the healthy fats is another easy way to do this.
But they are great every time. So, I hope you enjoy your shakes as well, and we're always
here to help if you have any questions. [music outro]