Steve Harris' breakfast Shake
Serves One
These days I'd replace all the maltodextrin with half a cup
to one cup of frozen fruit (and in fact this is what I do
each morning). Maltodextrin is empty calories compared with
frozen fruit-- why not get the extra nutrients in the
equivalent amount of frozen mixed berries, instead? The
pricing and calories if you get a good frozen fruit mix
(Costco) compare well.
I microwave the frozen fruit (2 min on 50%) in the glass, to
get something I can mix with a plug-in hand drink/cocktail
mixer. This and a very large glass is even easier to use
than a blender. And washes afterwards with liquid soap in
the same way.
Since I published this, whey protein has become much less
expensive (you can Designer Whey online someplace like
Vitamix.com, for half what you can in the stores), and can
be used to replace half the soy, which improves palatability
and solubility. I still use soy for the specific soy
benefits. If you're vegetarian, you can still keep it all
soy, no problem.
You can take the fat out completely, but the shake doesn't
stick to the ribs as well. These days I recommend just about
everybody take 5 to 10 grams (5 to 10 x 1000 mg) of cold
water fish oil (containing 1.5 to 3 grams of EPA/DHA), and
this adds another 100 kcal (10 grams). You don't put it in
the shake, but if you take it along with, you can avoid the
"Beluga burps" that sometimes are a problem with fish oil on
an emptier stomach. This much cold water fish body oil and
perhaps 4 grams (4 x 1 gram caps) of borage oils stick to
the ribs as well as the 14 g of avocado oil, and they
deliver all your omega-3s and a big dose of GLA (about a
gram), both of which help a lot as antiinflammatories (for
workouts) and probably general anti-aging substances. You
don't really need monounsaturated fat as an essential
nutrient.
Publish away.
SBH