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Hydration Protein Shake

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Hydration Protein Shake

Provides protein without heaviness, ideal for hot days or low appetite. Hydrating, light, refreshing, and dairy-free friendly.

~170 kcalper serving~22g protein~15g carbs~2g 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 coconut water or filtered water
  • 1 scoop protein powder
  • Juice of ½ lemon or lime (optional)
  • Ice cubes

Cooking Steps

  1. Add the coconut water or filtered water to a shaker bottle or blender.

  2. Add the protein powder and the lemon or lime juice, if using.

  3. Add a handful of ice cubes.

  4. Shake vigorously for 20-30 seconds, or blend on high for 20 seconds, until fully combined with no clumps.

  5. Serve cold, straight away.

Optional Enhancements

  • Use water instead of coconut water
  • Skip citrus if unavailable
  • Ideal with unflavoured protein

Plant & Growing Tips

Lemon

  • Grow in a large pot in a sunny, sheltered spot if in a cooler climate, bringing it indoors during winter.
  • Ensure well-draining soil and water deeply when the top few inches of soil are dry.
  • Feed regularly with a citrus-specific fertilizer.

Lime

  • Limes prefer warm, humid conditions and full sun; grow in a container in cooler climates to move indoors during cold months.
  • Water consistently to keep the soil moist but not waterlogged.
  • Protect from strong winds, which can damage tender leaves and branches.

Natural Pest Control

  • Scale Insects (Lemon/Lime): Scrape off with a soft brush or cotton swab dipped in rubbing alcohol, or use horticultural oil.
  • Aphids (Lemon/Lime): Blast off with a strong jet of water or spray with insecticidal soap.

Harvest

Lemon

  • Pick when fruits are fully yellow, firm, and detach easily from the branch with a gentle twist.
  • Lemons can be stored at room temperature for a week or in the refrigerator for up to a month.

Lime

  • Harvest when fruits are firm, bright green, and reach desired size, before they start to yellow.
  • Limes allowed to ripen longer on the tree will turn yellow and become sweeter, losing some tartness.

Storing & Freezing

Consume immediately.

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