Global
Everyday Balanced Protein Shake
A reliable, daily protein shake for general nourishment. Supports muscle maintenance, keeps you full and energised with balanced carbs, fats, and protein.
~5 mintotal~358 kcalper serving~29g protein~32g carbs~14g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 1.
Ingredients
- 1 cup milk or plant milk (almond, oat, soy, dairy)
- 1 scoop protein powder (your choice)
- ½ banana
- 1 tbsp nut butter or seed butter
- Ice or water as needed
Cooking Steps
Add the milk to the blender first, followed by the protein powder.
Add the banana half and the nut butter.
Blend on high for 45 seconds until completely smooth, with no lumps of nut butter remaining.
Adjust the thickness with a splash of water or a few ice cubes, to taste.
Pour and serve immediately.
Optional Enhancements
- Swap nut butter for seed butter if needed
- Use frozen bananas for a thicker texture
- Buy protein powder in bulk to save cost
Plant & Growing Tips
Mint
- Not in the recipe, but grow it for a fresh, cooling addition to balance the richness of a protein shake.
- Plant mint in a container to prevent its aggressive spread, as it can quickly take over a garden bed.
- Mint thrives in partial shade to full sun and prefers consistently moist, well-drained soil.
Spinach
- Not in the recipe, but grow it for an extra nutrient boost and mild flavour in your shake.
- Sow spinach seeds in cool weather, either in early spring or late summer/early autumn, for best results.
- Provide spinach with partial shade in warmer climates to prevent bolting and keep leaves tender.
Natural Pest Control
- Hand-pick slugs and snails from spinach leaves, or set out beer traps to lure and drown them.
- Spray mint plants with a strong stream of water to dislodge spider mites and aphids.
- Use floating row covers over spinach during pest season to protect it from leaf miners and other flying insects.
Harvest
Mint
- Harvest mint leaves as needed by pinching off stems just above a set of leaves, encouraging new growth.
- For larger harvests, cut entire stems back by about one-third.
- Regular harvesting prevents the plant from flowering and becoming leggy.
Spinach
- Harvest spinach using the 'cut-and-come-again' method, picking the outer, larger leaves first.
- Alternatively, cut the entire plant at the base when it reaches desired size.
- Harvest before spinach bolts (sends up a flower stalk) as leaves become bitter once this happens.
Storing & Freezing
Best consumed fresh. Can be refrigerated up to 24 hours.
