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  • Chocolate Coconut Recovery Shake by Ed Bauer


    Getting the right nutrients to recover from strenuous workouts is easier than you think. When you exercise, you tear down muscle tissue, you drain your adrenals, and you exhaust your body's energy systems. In order to recover from that, you need an assortment of nutrients. This smoothie has everything you need to repair damaged muscle tissue, replenish vital energy, as well as rebuild a leaner and stronger physique.

    You can use any plant-based protein as the base, but using Vega One is a great way to get many important nutrients that other protein powders may not have. The other ingredients simply add to the nutritional content of the shake. Vega One has a multi-source protein blend of peas, sacha inchi seeds, hemp seeds, and sprouted rice protein. You also get additional protein from flax seeds, chia seeds, and leafy greens, so we are now talking seven sources of protein! No dairy whey can compete with that.

    Vega One also has maca, which improves hormonal balance, promotes vitality, and has stress-reducing effects. The blueberries and leafy greens provide anti-oxidants to fight off the free radicals caused by exercise. This recipe also has probiotics, which promote healthy gut flora. Vega One also provides 50% of your daily recommended value of many vitamins and minerals for optimal health and immune support. This shake has 25 grams of fiber which helps lower your "bad" LDL cholesterol as well as supports a healthy digestive tract. It also has over five grams of Omega-3 fats, which help lower triglycerides and blood pressure and reduces inflammation throughout the body, including your blood vessels and joints. And finally, the carbohydrates from the fruit will help replenish glycogen stores in muscle tissue.

    So now, let's get to making this! It is satisfying, delicious, and simple to prepare. Use a frozen banana to make it feel more like ice cream! Though the dried coconut and cacoa nibs do have nutritional benefits, I like to add them for taste and texture.

    You will need:

    1 cup of water
    1 scoop of Vega One (or other plant-based protein)
    1/2 cup frozen blueberries
    1/2 banana
    1 cup raw kale, spinach, and chard (Trader Joe's "Power to the Greens")
    1 tbsp ground flax seed
    1tbsp whole chia seeds
    1tsp cocoa
    1tsp cinnamon
    1tbsp dried unsweetened coconut
    1tbsp cacao nibs

    Place all ingredients except dried coconut and cacao nibs in a blender and blend until smooth. Top with dried coconut and cacao nibs and enjoy!

    The nutritional breakdown of this shake is:

    490 Total Calories
    25g Protein
    55.5g Carbs
    25g Fiber
    (30.5g Net Carbs)
    21g Fat

    Ed Bauer

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