Strawberry Milkshake

Graded Strawberry Milkshake-5156

In the mornings, I’m often pulling out my blender and whipping up a healthy strawberry milkshake for my breakfast.  It’s a great convenient way of getting a good intake of plant based nutrients to energise and nourish my body.  I often make my milkshakes or power smoothies as complete meal replacements, so I make sure I boost them up with extra nutrients such as omega 3 and quality protein. I love freezing my fruit before blending as it results in a creamier milkshake.

What’s Good About it:
Strawberries are low in calories and high in antioxidants. Around 1 cup provides 46 calories, 11 g of carbs, 1 g protein, almost no fat and 3 g of fibre. A study published in the British Journal of Nutrition found that adding strawberries to your meals slowed the insulin responses by delaying the absorption of sugars in the digestive tract. Insulin is an anabolic hormone that increases storage of fat, protein and glucose.  It’s main effect in regard to fat is to block lipolysis (oxidation of fat). Nut and seed milks are a delicious lactose free alternative to traditional dairy.  Enjoying them regularly can help reduce cholesterol, provide your body with essential minerals such as calcium, magnesium and zinc and enhance the body’s immune system. Protein is considered by many to be the most important macronutrient for humans because of the numerous roles protein plays in the body. Whenever the body is growing, repairing or replacing tissue, proteins are involved. The main function of protein is to build and repair, as well as sustain muscle.

1 cup (150 g/5  1/4 oz) strawberries – frozen
1 cup coconut water (see notes)
1 cup almond, macadamia or cashew milk (or your choice coconut water, home made coconut milk or seed milk)
1 tablespoon Healthy Chef Protein
2 teaspoons chia seeds
1/2  teaspoon vanilla extract, paste or the seeds scraped from 1/2 pod
extra ice to blend to make it extra cold and delicious

Combine strawberries, coconut water, milk, Healthy Chef Protein, chia seeds and vanilla into a high performance blender like a Vitamix.
Blend for a few seconds until smooth and creamy.
Pour into a serving glass and enjoy.
Serves 1

Notes:
Coconut water can be replaced with extra almond or cashew milk for a creamier milkshake
Boosters:
1 teaspoon maca powder
1 tablespoon Healthy Chef Organic Superfood
1 tablespoon goji berries
Probiotics
matcha green tea

Nutritional info per serve
Protein: 34 g
Carbs: 11 g
Total fat: 12 g
Saturated: 2.4 g
Fibre: 5 g
Kilojoules: 1200
Calories: 288

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Comments
8 Responses to “Strawberry Milkshake”
  1. Yum! This will be my breakfast tomorrow . I have been buying strawberries for under $1 a punnet at the moment and freezing them :)

  2. Samantha says:

    A great tip given to us at the Real Food Festival on the Sunshine Coast on the weekend was that buying organic strawberries is so important due to the high pesticide levels in non-organic strawberries. Apparently they are one of the foods on the ‘dirty dozen’ list, I.e. those fruits and vegetables with the highest traces of farming chemicals! Oh and did I mention how much tastier organic strawberries are, they taste like what we had as kids, and they are pink inside, not white and flavourless…yummm. Going to give this a go as I too have been freezing mine already so the warmer weather! Thanks Teresa

  3. Esther says:

    Is the Healthy Chef Protein suitable for children? It seems strange to give little ones a protein supplement if they’re not deficient. Is there an alternative I can use? My children are wheat/dairy/soy/egg free due to allergies but would hate to miss out on this milkshake.

  4. Kerrie says:

    Delicious! I just finished drinking my strawberry milkshake and it was yummy. I added goji berries and maca powder to mine. I guess spirilina would be a great addition also.
    NOTE: I monitor my daily fibre intake to ensure I get 30 – 40g / day. I think it is possible that the nutritional breakdown as indicated above could be out. With the strawberries, dates and chia seeds alone, this equates to around 8g of fibre.

    Oh, btw, the roasted carrot salad is so yummy we had it 3 times for dinner this week. I also added some parsnips on one accasion, and baby beetroots on another.

    I am totally inspired by your recipes, and your outlook on health and fitness.

    Thank you so much!

  5. Cherie says:

    I have been making the best berry smoothie with your vanilla pea protein and superfoods powder! I make mine with Goats milk kefir, the above powders, some raw organic honey, cinammon, cacao nibs, a Tbs of EV organic coconut oil, and frozen organic mixed berries all mixed in the VitaMix. It’s like a chocolate berry party in a cup. :p

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