Tuesday, April 24, 2012

Peanut Butter Protein Shake

This is another shake recipe. Instead of focusing on getting in my greens and coconut oil, as I did with the pineapple smoothie recipe posted last week, this shake focuses entirely on protein. Protein is very important during pregnancy, as it has been proven that when a mother eats 80-120 grams of protein each day the risk of pre-eclampsia drops dramatically. 

My midwife has encouraged me to shoot for 100-120 grams of protein each day. Since then I learned that I have several of the risk factors of pre-eclampsia (one of which is a first time pregnancy). I've been very careful to maintain my protein intake, and I believe this is one reason my pregnancy has been 100% without complaint so far.

This particular protein shake is enough for two people.




1 cup milk 
(8 grams of protein)


1/4 cup peanut butter 
(16 grams of protein)
I use creamy peanut-butter in my shakes, mainly because I don't like taking the extra time to blend up crunchy nuts.


1 banana
This is my nod to fruits and veggies in this shake. The banana sweetens the shake slightly, and gives it a more "smoothie-like" texture. It's best to use very ripe bananas, and if they are frozen it's even better. One or two bananas work in this shake, I only used one because that's all I had on hand today.


12 oz icelandic yogurt 
(28 grams of protein)
This yogurt is a concentrated source of protein (at 14 grams for 6 oz). This adds almost as much of a protein kick as the peanut butter. I used two yogurt cups (although only one is pictured). Nevermind the blueberry flavor, this brand is so light on taste that I can use the flavored in smoothies the same as I use plain. 


1 scoop goats milk protein 
(10 grams of protein)
This is a purely optional addition to the shake. It only adds about 10 grams of protein, so the shake is certainly fine without it. This particular brand of protein powder is pregnancy-safe as it only contains 6 ingredients and all are recognizable (no soy or other "scientific" sounding ingredients). We have it in the cabinet, and  I like the way it tastes in this shake so I use it.  



Combine all ingredients in the blender until smooth, and add ice to taste. This came out to be about 32 oz for me, which was just enough for two 16 oz cups. The total protein count for 32 oz is 62 grams, or 31 grams per serving. That's one third the amount of protein needed in a day. Not bad for a single 16 oz shake!


Here is the recipe in short:

1 cup milk
1/4 cup peanut butter
12 oz icelandic yogurt
1 scoop goats milk protein
1 banana
Ice
Combine ingredients in blender until smooth. Add ice to taste. Split into two servings and enjoy!

*While this should go without saying, I'm no nutrition expert. I'm just sharing some recipes that I've found helpful as I've tried to maintain my nutritional intake for my baby (as directed by my midwife). Obviously these recipes do not constitute a complete nutritional regimen. Nor do I use them every day. But I do use them often, and they have helped me as I work toward better health. 

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