You can easily enjoy deluxe homemade protein shakes and smoothies “for pennies a glass”, as they say, and make them far healthier than any shop-bought variety. I am gluten and dairy intolerant, and for this article all of my recommended ingredients and components will be GF & DF, as well. Most people will not have all of the ingredients at in their home to get started. In this article I will break down both the basic equipment, as well as the essential ingredients to make the best homemade protein shakes.
Top Appliances for Fast Homemade Protein Shakes
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The first things you will need are a sharp knife and a cutting board. Lots of smoothies I make will have things like carrots, apples, pineapple, and other foods that you need a good knife to slice up, or chop of the rind. Next you will need equipment to mix that homemade protein shake, which right now is still an embryo of an idea in your mind. I have used a hand mixer before, but I feel that limits me to mostly powders, they don’t do as well with ice and hard food, nor do they blend evenly. Food processors are a bit better, but some don’t have a great capacity and have trouble pouring out the liquid. Some also don’t blend ice well.
Personally, I swear by a 5-speed blender with a polycarbonate jar
Start Making Homemade Protein Shakes!
Fruits and Veggies
You will want to think about what will be your base or primary flavours, and also how everything will mix together. It is okay to experiment. Usually, the end result will still be drinkable, and you will learn about how flavours complement one another.
- Carrots and apples
- Oranges and Kiwis
- Spinach and Carrots
As you can see, while it is fine to pick one ingredient, I like to have a base of a couple that work well together, as well as know what foods you tolerate, if you are trying out new things. One point I will also make here is that these homemade protein shakes are much better for you than even fresh juice from a juice bar, or homemade juicer. Not only are you adding protein (see the next section) in a complementary way, but you are leaving the fibre in with the fruit and veggies which is an essential factor in how fast your body will convert that food into blood glucose and ultimately to fat. In this article, we are learning how to make healthy homemade protein shakes or energy drinks, versus juice drinks which will lead to a sudden sugar spike (and subsequent crash) in the body, and if they are a habit, these juice drinks could increase risk of diabetes and increase low level body inflammation just like a soda pop would. Good vitamins and enzymes alone are not enough for me to go that route. Just like white bread or white rice is less healthy than whole grains, extracted juice is less healthy than the whole fruit. Homemade protein shakes are a better way.
Homemade Protein Shakes: What Powders to Use
My personal mainstay is brown rice protein. I use it as the basis for my morning shake. Here are some other options:
- Pea protein powder
- hemp protein
- soy protein
- vegetable protein powder
- bean protein powder
Try several types and see which works best for you. Some like soy protein is harder for some people to tolerate. There are numerous options for protein powders that are both gluten-free and dairy-free. Your homemade protein powder will not be lacking. Keep in mind also that some veggies that you use sometimes like broccoli will have a bit of protein in them to. You will be surprised at the variety of protein rich ingredients that you could include in it. I have even known one person who loved chick peas. They are super protein-rich, but not my style in a homemade protein shakes!
What Liquids to Add to Homemade Protein Shakes
You can add water if you want, but I don’t do that much. I try to mix it up and use many different things. I skip the soy milk, since I feel a reaction if I drink lots of liquid soy, which many males may experience due to the possibility of hormone disruption. You may want to try out a bit to mix it up and see how it feels for you, though.
- Soy milk
- Brown rice milk
- Water/ ice cubes only
- Hemp milk
- Almond Milk
- Coconut Milk/water
Other Bonus Ingredients for Your Homemade Protein Shakes
Remember to mix it up and experiment and before you know it you will have excellent homemade protein shakes.
- Blueberries, strawberries, raspberries, etc
- mint extract
- real maple syrup
- non-dairy ice cream
The sky is the limit and anything, as you can see. Good luck in making your homemade protein shakes and let me know if you would like any more tips!