A short YouTube cooking/demonstration where Natalie Jill shows how to make a gluten-free, vegetarian meal-replacement protein shake aimed at weight loss. She recommends using frozen berries, a liquid (coconut milk, coconut water, almond milk or water), a high-quality protein powder (she prefers vanilla whey but suggests plant or egg proteins as alternatives), a healthy fat (almond butter, about 1 tablespoon), and optional greens; she blends these (using a Vitamix) to make a creamy, nutrient-dense smoothie.
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Hi guys, I'm Natalie Jill. Today on Unprocess yous Diet we're making a healthy gluten free and vegetarian protein shake. Something healthy that you could do simply at home and get all of your great vitamins, minerals and make it a complete balanced meal. And it's so super simple. All you need is frozen berries and I use organic, any kind of frozen berries. The key is you do have to have them frozen. So if you buy fresh, that's great. Put them in the freezer because you want them cold. For this meal replacement smoothie which is going to be yummy. Then you want for your liquid, I'm going to use coconut milk today. You can use coconut milk or you can use coconut water. If you want less calories, I've used that too. Or you can use a little bit of juice or water, whatever your preference is. But I'm going to use coconut milk today because I want it more creamy and I like the flavor of that. Then you need a high quality protein. I'm going to use some whey protein today and I like whey for this because whey is fast digesting, it helps with appetite suppression, it helps with overall weight loss. I'm a huge fan of whey. It's the best part of dairy. So that's what I'm using. Now if you are going to use a protein powder, you can use any of them. There's all different types of. But you wanna make sure you're using something that's not a meal replacement shake. Because meal replacement shakes, although they have a place you would be having too much in this meal. Since we're making a meal replacement shake. So you want to use either a plant based protein, an egg protein or like I'm gonna use today whey and I'm gonna use vanilla whey. Then you want some type of fat. I'm gonna use almond butter. So I've got organic natural almond butter here for my fat. And then I'm gonna add a burst of extra stuff. I'm a fan of greens. I like greens. You can use fresh vegetables if you want. But I also like greens because you get a bunch of yummy stuff extra in your whole food smoothie meal replacement. So I'm adding extra good stuff in. So so simple to make. All I'm gonna do is I'm gonna dump the berries in as many as you want. Berries are extremely low glycemic, so eat up. It's like eating a vegetable. Low calories, lots of good nutrients in there. I'm going to add my liquid. So I'm going to use coconut milk here. Love the flavor of coconut milk. You can also use almond milk. Get the unsweetened light if you do almond milk. Or you can just use coconut water if you like that. I'm going to add a little bit of my greens here. Just a little dab just for some extra nutrients here. You're not even going to taste them in there.
And I'm going to add some of my healthy fat.
I'm going to use about a tablespoon here.
Get it all in there and the fat is going to help you feel full. And that way works better as a meal replacement shake. Scoop of protein powder, just dump it on in.
Using a Vitamix here. You can use whatever blender you like. I like the Vitamix personally because it really grinds everything up in here. And then all we're gonna do is start it ready.
Now. Especially if you have picky eating kids or you don't like your vegetables, you can add a lot of vegetables in here. Whether you use a green powder or some brio vegetables, you can add them in. They won't even taste them. The berries cover the flavor, so does the healthy fat, the almond butter, so you won't even taste those vegetables. Blend it and drink up. Cheers.
