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Saturday, May 12, 2012

Clean Eat Recipe :: "Berrylicious Breakfast"

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A crazy thing happened in our house a few days ago...I ran out of bananas!  I went bananas (haha!) because I could not make my favorite protein shake from Oxygen Magazine so I just threw together some ingredients we had on hand.  It turned out to be one of my favorite protein shakes!



Ingredients:
1 cup of mixed berries (I use an organic frozen blend of raspberries, blackberries & blueberries from Costco)
6 oz of unsweetened almond milk
4 oz of liquid egg whites (make sure they are 100% egg whites, pasteurized)
1 Tbsp natural peanut butter or almond butter

Directions:
1. Blend all ingredients.
2. Enjoy!

Macros:
Calories - 354
Protein - 38 g
Fat - 12 g
Carbs - 28 g
Sugar - 13 g

He & She Tip: For those of you who do not want or need the extra fat in your shake...I tried this one recently without the peanut butter & used chocolate protein powder instead of vanilla & it was just as good!

Enjoy our recipes?  Get help with your grocery shopping here.

- Whitney

10 comments:

  1. Brand new here, and I have a question. Why the liquid egg whites?

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    Replies
    1. Hi Rhonda & welcome :-)! We use liquid egg whites to add more protein but you could just add more almond milk or even water if you do not have liquid egg whites! Liquid egg whites are pasteurized so they are safe to drink (make sure the kind you buy are pasteurized). Let us know if you ever have anymore questions!

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  2. Hi. What is a clean protein powder? What do I need to look for?

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  3. I just found your site and am completely addicted to all the recipes that I've tried so far! I am having so much fun eating clean and my 10 year old daughter loves the recipes too. This smoothie recipe is great as well. I added a big handful of fresh spinach for extra nutrition and you can't taste that it's there.

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    Replies
    1. Thanks for the kind words. I like to add spinach as well. Good way to get some easy veggies in...especially for the kids. We will be adding a bunch of recipes and other information soon, so check in often!

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  4. Why do you need to add the egg whites for protein if you're already using the protein powder? I'm always afraid of having too much protein as I don't want to bulk up but slim down.

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    Replies
    1. Amy - you will definitely not bulk up if you have extra protein. Your body is very smart, so it knows what to do with excess protein. Sure protein carries calories, but it is very unlikely that it will get converted to glucose and, in turn, stored as fat. Too much fat and carbohydrates WILL bulk you up (because those are stored as bodyfat), so definitely make sure you're not getting too much of those macronutrients. You should have about 1 gram of protein for every pound you weigh if you're very active to ensure that you're not losing muscle.

      This is common misconception that people have, but is totally incorrect. If you're at the correct weight or underweight, you may see some slight weight gain as muscle is more dense than fat, but adding muscle will help you tone up, slim down, and boost your metabolism.

      A good rule of thumb is 40% of your calories should come from protein and 30% from carbs and fat. Make sure you're getting protein with every meal because it will also help lower the glycemic index of the other carbohydrates you're consuming with it.

      Your body is mainly water and protein (muscle), so it only makes sense that the bulk of your diet should consist of these two things. We'll have more information later on carbohydrates and fat and how they relate to fat gain/loss.

      Thanks for your comment!

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  5. If I am starting to clean eat is it necassary to use protien shakes?

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    Replies
    1. You don't have to - it is just more convenient sometimes. If you are unsure about protein powder check our our post on protein powders under "The Lifestyle" tab!

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  6. If you want the creaminess of peanut butter, you can always use PB2 which will ensure you still have the flavor and creaminess (and bonus, it comes in chocolate) but not all of the cals and fat as natural PB. I use it in all my shakes and add other versions of fat (such as chia seeds) so that I can ensure I have taste and healthy fats w/o going overboard :)

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