Tag Archives: Cashew

Banana Cream Protein Shake

Since I’m back on my healthy eating again after spending last weekend at the brilliant Edinburgh Foodie Festival I thought it would be a good opportunity to post my favourite protein shake (well it’s really a smoothie I suppose, but never mind, I’m calling it a shake) of the moment. I’ve recently greatly increased my Muay Thai training, so have been raising my protein intake, and calories, as a result. It’s worth mentioning that this is designed to be eaten as a meal, like for breakfast, for example.

Most people when you say “protein shake” would probably gag at the thought (I’ve tried a few shakes that have been pretty tough on the old taste buds to be fair) but this one is tasty and incredibly filling. I got the idea for this recipe off one of the shakes in this great article (“48 delicious protein shake recipes”- specifically the Banana Almond cream shake) I saw on Bodybuilding.com, and changed it up to better suit myself!

I’m not a big fan of almonds, wanted to take the “cream shake” aspect to the next level, as well as adding some spice to it, so came up with this instead!  I think the cashews and coconut yoghurt take the creaminess to the next level, as well as making it extra filling.

To make this, you will need:

BCIngredients.ED

**Note: Due to my protein powder, you may need less or more milk, as mine tends to act as a strong thickener.

2 x Ripe Bananas

Vanilla Extract (1stp)

80ml- Vanilla Protein Powder (I used dairy free soya protein)

150ml of Coconut milk (This will vary)

1 dessert spoon cashew butter (Homemade or bought)

1.5 heaped dessert spoons of Coconut yoghurt

Large pinch of Cinnamon

The first step is to make the cashew butter- but if you don’t fancy making your own (and saving yourself doing the resulting washing up in the process!) then shop bought cashew butter is perfect for the job too. I explain how I make your own cashew butter in my “Sweet cashew stuffed dates” here, and I would also ask that you don’t judge me on my very dark photos. My earlier posts when I first started my blog were done at night, in the dark, with no natural light… I think the difference is obvious!

Anyway, once you’ve prepared the cashew butter, it’s time to blend the bananas with the protein powder. This should make a thick mixture, as no thin liquids have been added yet.

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Next, add in the cashew butter, coconut yoghurt, cinnamon, and vanilla.

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Blend the mixture thoroughly until it’s smooth, then add in the coconut milk until you achieve a shake- like consistency.  On a side note, I made my own cashew butter for this- and if there is anything better in the food world than eating fresh cashew butter out a tub then I have yet to find it! Pour into a glass (with some ice if you fancy), top with a sprinkle of cinnamon and drink straight away! Seriously though, drink it straight away, because protein shakes don’t keep well!

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Fruit & Nut Banana Protein Ice Cream

Using solely banana for the ice cream isn’t my own original idea- it’s been a well-known recipe in the fitness community for a while now. However, this is my own favourite way of eating this banana ‘ice cream’. This is a perfect, tasty, and filling recipe for getting in not only some of your fruit intake, but also an alternative method for getting in your protein.

Some people like to chop up the banana, freeze, then blend it to instantly make the ice cream. This however requires that you have a strong blender- one that handles ice with ease- and I wanted to make sure that this recipe is available to everyone to make. You can make it that way, but I prefer to freeze it the ‘traditional’ way. For this recipe you’ll need:

Ingredients.FNPB.Ed

-3 large ripe bananas

-1 scoop protein powder ( I used a 60ml scoop-vanilla or chocolate tastes best)

-1 tsp vanilla extract

-1 small serving Hazelnuts

-1 small serving Cashews

-1 small serving Raisins (for some extra sweetness)

-3 or 4 squares 85% dark chocolate

-A clean, dry plastic tub for freezing the ice cream

Optional- Coconut Milk (or any other form of milk) to loosen the mixture after the protein powder is added.

Cocoa Powder, to add to the mixture to make a chocolate ice cream.

Note: The bananas/ ice cream mixture will provide roughly 2 servings of the ice cream.

 

The first step is to blend up your banana to form a purée. I then transferred this to a bowl, added in the vanilla extract, and a scoop of my protein powder. Then mix it all together well. For this recipe vanilla protein powder tastes best (I think!) but chocolate protein would work too. As I use soy protein powder, my mixture thickens considerably, so if you find yours does the same, then at this point you can add a dash of milk to loosen it up. My personal favourite for this is coconut milk, but any will do the job.

If you would like to make chocolate ice cream, you can add in cocoa powder at this stage- I would personally use about 1 ½ heaped dessert spoons, but with this recipe it is all your own personal preference. Once thoroughly mixed, (I like to blend it a second time to eliminate any chance of ‘protein lumps’) transfer into your clean tub, and freeze.

Mixture.FNPB.Ed2

You could alternatively transfer the mixture into an ice cream maker at this point, if you have one. If using the freezer, ensure you give the mixture a good stir (roughly every 45 mins) to break up the ice crystals, making for a smoother finish.  Once it is at your desired consistency, you can start to prepare the toppings, ready to serve.

Put  your pan on the heat, chuck in the nuts and cook until they are slightly browned. Ensure you are stirring the nuts to avoid scorching them, as they can burn pretty easily. When done, roughly chop them- cooking first makes them much softer.

Chopped.Buts.FNPB.Ed

Melting the chocolate is the last step before serving. I used 4 pieces, which I melted in the microwave. It took just over a minute to melt, while frequently stopping to stir. When the chocolate is melted, make sure you grab a tea towel or similar to carefully remove the chocolate, as the bowl will be hot. I learnt this the hard way. You can use the Bain Marie method if you prefer a less stressful experience!

Finally remove your ice cream from the freezer, top with the nuts, raisins, melted dark chocolate, and serve! To obtain the harder consistency shown in my photos, I left my ice cream to freeze overnight (after stirring it through twice).

Finished.FNPB.Ed