Ingredients to Make Meal Replacement Shakes at Home
Total Page:16
File Type:pdf, Size:1020Kb
Dorit Palvanov, RHN 647-218-3803 [email protected] Hi mama (or papa), I’m so glad you’ve decided to download this document! There are so many great healthier alternatives to PediaSure © and sharing it on the blog would be too long … Simply put, Pediasure ©, is a meal replacement shake or a calorie dense drink which is intended to supplement children with nutrients they don’t get from food. So, I assume you already know the reasons why PediaSure © is a very unhealthy choice for your child in the short and long terms so let’s dive right into the more wholesome options which are available for you. I’ve spent hours researching healthier ready to drink shakes on the market and to be honest with you there aren’t too many options available, especially if you live in Canada like me. The best option would be to make your own meal replacement shakes, below I’ve created a list of the top ingredients you should have on hand before making these shakes for your child, as well as a list of easy and super simple recipes you can experiment with. Ingredients to make meal replacement shakes at home Kitchen tools you’ll need: - Blender or food processor (I prefer the blender) Good quality proteins: - raw organic eggs - nuts (cashews, almond, pecans - preferably soaked overnight) - hemp seeds - chia seeds - sesame seeds - sesame tahini paste Good quality Fats: - coconut oil - coconut milk - avocado Good quality sweeteners: - banana - apples - pineapple - berries - raw honey - maple syrup - coconut nectar - maple sugar - maple butter - vanilla - cinnamon - stevia Dairy Free milks (unsweetened whenever possible) Almond milk Coconut milk Quinoa milk Cashew milk Rice milk Good quality shake mixes you can include in the shakes - Juice+ Complete (chocolate or vanilla blend) - buy through a Juice+ distributor - PediaSmart powder - buy online - Progressive harmonized vegan protein powder - buy online or at your local health food store © 2016 Dorit Palvanov, RHN Health Begins With Mom Recipes for homemade Meal Replacement Shakes: Dairy Free Meal Replacement Shakes Recipes (just blend all ingredients and drink up!) Honey Banana Shake 3/4 cup of rice milk 1/2 frozen banana 1/2 tsp of cinnamon 1/4 tsp of raw, local honey (at least raw) 1/2 tsp of coconut oil (heated and added slowly while blending) Blend and drink up! Cashew Banana Shake: ¼ cup raw cashews 1/2 ripe banana 1 cup almond milk dash vanilla flavoring 1/2 c crushed ice 2 TBSP sesame tahini 1/8 teaspoon stevia powder hefty dash cinnamon. organic mini dark chocolate chips (1 teaspoon) for additional zip (optional) Directions: Blend ice, cashews, tahini, and 2-3 ounces of almond milk together first, until smooth and creamy. Add vanilla and remaining almond milk, and blend again til smooth. Add cacao nibs and blend to desired consistency. © 2016 Dorit Palvanov, RHN Health Begins With Mom Healthy gut shake: 2 peeled apples 3 stalks celery with leaves 5 mint leaves 1/3 seeded peeled cucumber 2 teaspoons ground flax seed or ½ teaspoon flax seed oil ½ – ¾ cup white grape juice 2 TBSP whole coconut milk crushed ice Chocolate shake: 1 cup organic brewed iced (decaf) coffee 1 raw organic egg 1/2 teaspoon maple syrup 1 TBSP sesame tahini 3 TBSP cashews 3 ounces almond milk 3 ounces whole unsweetened canned coconut milk crushed ice Calcium boost shake: ½ soft ripe avocado 1 TBSP organic dark chocolate chips 1 TBSP hemp protein (such as Nutiva brand) 1 TBSP almond or cashew butter 3 ounces whole unsweetened canned coconut milk © 2016 Dorit Palvanov, RHN Health Begins With Mom 3 ounces almond or hemp milk 1 teaspoon honey crushed ice Pineapple Vanilla Shake ¼ cup Fresh pineapple chunks 1 ripe banana 3 ounces whole coconut milk 3 ounces unsweetened almond milk dash vanilla 2 teaspoons flax seed meal 1 raw organic egg + 1 TBSP egg protein powder (option: try soaked hemp nuts in this one too) Warm shake (serve warm) ¼ cup raw cashews 1 cup vegetable broth (such as Imagine brand organic) 6 stalks fresh young asparagus 2 stalks celery with leaves ¼ teaspoon fresh thyme leaves – blend all til smooth. Orange Pecan shake: ¼ cup raw pecans 1 navel orange ¼ teaspoon orange zest ¼ cup pitted dates (soak these ahead of time to soften) © 2016 Dorit Palvanov, RHN Health Begins With Mom dash vanilla crushed ice ½ cup almond milk 2 TBSP cup cooked canned pumpkin puree 1/2 teaspoon honey or dash stevia If there are no milk intolerances use the following recipes: Berry Banana Yogurt Shake: 1 cup organic whole milk 1 cup yogurt 1 banana 1 cup berries Coconut Pineapple Shake: 1 cup canned coconut milk 1 cup crushed pineapple Tropical Shake: 1 cup coconut milk 1 mango 1 cup crushed pineapple Unsweetened Meal Replacement Shake: Supreme Avocado Shake: 1 avocado 1 cup tomato juice 2 carrots 1 clove garlic 2 tsp cilantro © 2016 Dorit Palvanov, RHN Health Begins With Mom More Tips and Ideas: ● When using fruits like kiwi, berries, papaya, peaches, pear, or mango, add a raw organic egg or ground flax seed to create a creamy texture. This also umps the nutritional value of the shake by adding healthy fats, protein, and minerals to it. Alternatively, you can use an egg protein powder, which will make your smoothies fluffy and creamy but won’t add the nutrients your child needs. ● A powerful blender is a must have when you are planning on making your own meal replacement shakes at home. I recommend getting the Vitamix, or the Bullet mixer. ● Soak raw nuts (and seeds) ahead of time if you like a more smooth, less grainy texture. Soaked nuts blend much more easily and are also much easier on the digestive system. If you wish to bypass this step, just add raw nut butters to your shakes. ● Hemp seeds, flax seeds, chia seeds, and cacao nibs are additions to upgrade the nutritional value of your shakes. They are an excellent sources of protein, healthy fats/oils, and minerals. Add these to any smoothie to boost nutritional value along with calories. ● Weaning your child off of their favourite sweetened calorie booster drink will most likely not going to be easy. But i promise you that with consistency and perseverance you will achieve your goal and help your child along the way. The best way is to make their shakes without any added sugars: Instead of honey, maple syrup, or molasses, switch to an organic stevia powder, which is potently sweet at a tiny dose. One eighth teaspoon is enough to sweeten an 8 ounce blended drink. Add cinnamon in larger amounts – 1/4 to 1/2 teaspoon © 2016 Dorit Palvanov, RHN Health Begins With Mom – to kick up the sweet and benefit from cinnamon’s blood sugar modulating effects. ● One great way to add sweetness to a shake is using unconventional but healthy options such as baked sweet potato (skin removed), cooked canned pumpkin, or leftover roasted mashed parsnips. Along with adding creaminess and sweetness these ingredients also add extra fiber, vitamins, and minerals to smoothies. Another trick is to use ghee or butter from grass fed cows, for extra sweetness and healthy fats. ● Is rice pudding a staple in your home? It might be especially if your child is underweight. One thing you can do to create variety is to cook brown rice in canned coconut milk with honey, nutmeg, and cinnamon. Use a slow, low heat method and add almond or coconut milk to the liquid if needed during cooking. An hour or more of slow cooking may be needed (I make this first thing in the morning before the house wakes up, the kitchen smells delicious and kids appreciate having a warm delicious breakfast). ● Use canned coconut milk to make mild (but calorie laden) curry sauces that can go over favorite chicken or fish dishes. ● Do not use soy in your shakes! Even if it’s labeled as non-GMO. It’s a frequent allergy offender, just like dairy protein. A serving here or there is fine, but don’t use it as your child’s protein source at every snack and meal daily. Soy protein is a common addition to bottled smoothies, energy bars, and protein powders already. ● If multiple allergies are in the picture – and nuts, eggs, and seeds are out – then work with a knowledgeable nutritionist who can assist with using essential amino acids, medium chain triglycerides, and safe oils to build © 2016 Dorit Palvanov, RHN Health Begins With Mom smoothies around tolerated carbohydrate sources like ripe peaches, pears, avocado, plums, or winter squashes and pumpkin. The above options will give your child several nutrients, healthy fats, more protein, and calories to burn that are far more superior than corn syrup, vitamins, and milk from a cow raised on chemicals. Remember that poor appetite and weak growth pattern can be signs of deeper problems with the GI tract, digestion, absorption, or inflammation. Fore more ideas and a more customized approach, you can book a 30 minute complimentary consultation with me by clicking here. I look forward to connecting with you and helping you take your family’s health to the next level! To your family’s health! Love, Dorit Palvanov, RHN © 2016 Dorit Palvanov, RHN Health Begins With Mom .