Chapter 10

Thick & Frosty Shakes

Who doesn’t love a thick, frosty shake? My raw, vegan shake recipes are fabulously luscious and deeply energizing, and they offer you an assortment of flavorful blends to tempt any palate. Indulgent, yet guilt-free, these shakes provide an ultra-smooth, creamy texture to tantalize your tongue, plus contain more calories, substance, and staying power than all-fruit frappes (recipes found in chapter 12).

Banana-Coconut Cream Shake, Blackberry Bliss Shake, and Mango Silkshake

Sans dairy, refined sugars, and the artificial colors and flavors frequently found in commercial shakes, these recipes are nutrient dense — just pure goodness with absolutely none of the bad. They can even double as a filling, easily digestible meal-in-a-glass, afternoon snack, or pre- or post-workout beverage. For the weight conscious, consume these shakes as a replacement meal, on an empty stomach, followed by no other food for at least 2 to 3 hours; you’ll gain only valuable energy and nutrients. So . . . let’s shake it up everyone, raw vegan style!

Strawberry Smooth-n-Tangy Shake

Recipe

Banana-Coconut Cream Shake

Yield: 2 servings

This classic favorite vegan shake is smooth, creamy, and full of sumptuous banana and tropical coconut flavors. It’s super filling, it satisfies your sweet tooth, and it keeps you going for hours with a balanced energy. An excellent snack choice for hungry, active children, this shake will fuel their bodies, but because bananas are a good source of the amino acid tryptophan, it will have a calming effect on the nervous system. No hyped-up-on-sugar kids here!

Ingredients

Instructions

  1. 1. Put the nut milk, bananas, shredded coconut, coconut oil, honey, if desired, and vanilla in a blender and blend on high until smooth and thick, about 30 seconds. Expect tiny bits of shredded coconut to remain in the finished shake.
  2. 2. Pour into glasses or insulated mugs. This shake is rich in natural sugars, fat, and fiber, so “chew” each sip, mixing well with your saliva so that it digests with ease, or eat with a spoon and savor the creamy goodness.

A good source of: vitamins B, C, and E, potassium, calcium, phosphorus, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, protein, natural sugars, healthy fat, and fiber

Recipe

Cherry Chocolate Charger Shake

Yield: 2 servings

Ooooooh la la . . . recharge your energy stores with this deep, velvety red, decadently yummy, chocolate-cherry-almond combo. No guilt here, though: it’s a smorgasbord of antioxidants and other vital nutrients to restore, rebuild, rejuvenate, and refresh your body on many levels. And if you want dark, healthy chocolate for breakfast (with a hint of caffeine kick), then you have my permission to indulge!

Ingredients

Instructions

  1. 1. Put the nut milk, cherries, cocoa powder, honey, vanilla, and salt in a blender and purée until smooth and velvety thick, about 30 seconds.
  2. 2. Pour into glasses or insulated mugs. This shake is moderate in natural sugars, but loaded with fiber, so be sure to “chew” each sip, mixing well with your saliva so that it digests with ease, or savor slowly by eating with a spoon.

A good source of: bountiful antioxidants and anthocyanins, vitamins B, C, and E, potassium, phosphorus, magnesium, manganese, calcium, iron, silicon, sulfur, copper, zinc, healthy fat, natural sugars, and fiber

Recipe

Creamy Banana Spice Shake

Yield: 2 servings

Soothing, ultra-filling, and just plain yummy, this simple shake contains hints of warming spices that enhance and lighten the full-flavored bananas.

I’ve heard it said many times, “A banana a day will keep hypertension at bay.” Why? They are an excellent source of potassium — a necessary mineral used to maintain a steady heartbeat, cell integrity, and fluid and electrolyte balance. They are also a good source of the amino acid tryptophan, which promotes relaxation and sleep, plus they contain mood-stabilizing B vitamins (aka the “happy vitamins”). If you tend to be moody or hyperactive, their nutrients will help keep you on an even keel.

Ingredients

Instructions

  1. 1. Put the nut milk, bananas, honey, vanilla, cinnamon, and nutmeg in a blender and purée until smooth and thick, 30 to 60 seconds.
  2. 2. Pour into glasses or insulated mugs. This blend is rich in natural sugars, so sip slowly or eat with a spoon and savor the velvety “vegan banana ice cream” goodness.

A good source of: vitamins B, C, and E, potassium, calcium, phosphorus, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, natural sugars, healthy fat, and fiber

Recipe

Mango Silkshake

Yield: 2 servings

Pale orange, sensuous in texture, and fabulously scrumptious! Each silky sip glides over your tongue and makes your taste buds dance with sheer delight. It’s quite filling and delivers energizing and beautifying phytonutrients to help satisfy your daily “wellness quota.”

Ingredients

Instructions

  1. 1. Put the nut milk, mango, coconut oil, honey, vanilla, and salt in a blender and purée until smooth and silky, about 30 seconds.
  2. 2. Pour into glasses or insulated mugs. This shake is moderate in natural sugars, but loaded with fiber, so be sure to “chew” each sip, mixing well with your saliva so that it digests with ease, or savor slowly by eating with a spoon.

A good source of: antioxidants, vitamins C, B, E, and K, potassium, phosphorus, calcium, magnesium, manganese, zinc, iron, other trace minerals, healthy fat, natural sugars, and fiber

Recipe

Strawberry Smooth-n-Tangy Shake

Yield: 2 servings

Sweet and creamy with a tang of citrus, this apricot-colored shake tastes like dessert in a glass. It’s a classic blend of bright and light flavors favored by children and adults alike that delivers a fruity punch of energizing nutrients so you’re fresh and ready to shine! Fills you up without weighing you down — wonderful for breakfast or an afternoon pick-me-up.

Ingredients

Instructions

  1. 1. Put the nut milk, orange juice, bananas, strawberries, honey, coconut oil, vanilla, and salt in a blender and purée until smooth and silky, about 30 seconds.
  2. 2. Pour into glasses or insulated mugs. This shake is high in natural sugars, so be sure to “chew” each sip, mixing well with your saliva so that it digests with ease.

A good source of: health-promoting antioxidants, vitamins B, C, and E, potassium, phosphorus, magnesium, calcium, manganese, zinc, iron, other trace minerals, tryptophan, healthy fat, natural sugars, and fiber

Recipe

Coconut-Berry Blast

Yield: 2 servings

Crazy for the flavor blend of coconuts and berries? Then this luscious reddish-purple shake, loaded with anti-inflammatory and anti-aging antioxidant compounds, is for you. It’s wonderful for promoting clear vision, gorgeous skin, healthy joints and bones, regularity, balanced blood pressure, and cardiovascular wellness. It’s fiber-rich with enough fat and protein for hours of sustained energy.

Most grocery stores sell bags of mixed frozen fruit. This recipe is great with a medley of strawberries, blackberries, blueberries, and raspberries. If you can’t find this particular mix, use something similar.

Ingredients

Instructions

  1. 1. Put the nut milk, berries, bananas, shredded coconut, coconut oil, honey, vanilla, and salt in a blender and blend on high until smooth and thick, about 30 seconds. Expect tiny bits of shredded coconut to remain in the finished shake.
  2. 2. Pour into glasses or insulated mugs. This shake is rich in natural sugars and fiber, so sip very slowly or eat with a spoon and savor the berry goodness.

A good source of: antioxidants, vitamins B, C, E, and K, potassium, tryptophan, phosphorus, magnesium, manganese, iron, zinc, other trace minerals, calcium, protein, healthy fat, natural sugars, and fiber

Recipe

Red Velvet Cherry-Banana Shake

Yield: 2 servings

Beautifully pinkish-red with a soothing, creamy texture, this yummy, satisfying shake provides bountiful phytochemicals that are high in anti-inflammatory, antioxidant, anti-aging, and anticancer properties. Cherries are the go-to healing and comfort fruit if you suffer from such conditions as anemia, gout, arthritis, acne, psoriasis, hyperpigmentation (age spots), cardiovascular disease, capillary fragility (bruise easily), and kidney stones. Pretty good medicine from a little red sweet-tart fruit!

Ingredients

Instructions

  1. 1. Put the nut milk, cherries, banana, honey, vanilla, and salt in a blender and purée until smooth and velvety thick, about 30 seconds.
  2. 2. Pour into glasses or insulated mugs. This shake is rich in natural sugars and fiber, so sip very slowly or eat with a spoon and savor the cherry goodness.

A good source of: bounteous antioxidants, vitamins C, B, and E, potassium, phosphorus, calcium, magnesium, manganese, silicon, iron, zinc, other trace minerals, tryptophan, healthy fat, natural sugars, and fiber

Recipe

Blackberry Bliss Shake

Yield: 2 servings

Exploding with the flavor of one of summer’s finest berries, this deep purple shake is a blackberry lover’s delight. Just like blueberries, blackberries have an extremely high antioxidant capacity, making them an extraordinary superfood for the cardiovascular system, plus they contain anthocyanins, pigment molecules that improve vision and brain function and help relieve systemic inflammation. Additionally, these luscious berries deliver an incredible amount of fiber to ward off constipation.

Note: Avoid staining your teeth and tongue slightly blue by brushing immediately after drinking this shake.

Ingredients

Instructions

  1. 1. Put the nut milk, blackberries, banana, honey, vanilla, and salt in a blender and blend on high until smooth and thick, about 30 seconds.
  2. 2. Pour into glasses or insulated mugs. This shake contains a moderate amount of natural sugars, but is loaded with fiber, so sip very slowly or eat with a spoon and savor the berry goodness.

A good source of: antioxidants galore, vitamins C, B, and E, potassium, phosphorus, calcium, magnesium, manganese, iron, zinc, other trace minerals, tryptophan, healthy fat, natural sugars, and fiber

Recipe

Carob-Banana Decadence Shake

Yield: 2 servings

Allergic to chocolate or just not really into it? Then try this carob-flavored banana shake — you’ll love its dark, smooth, sweet lusciousness. I’m a chocolate freak, but sometimes I actually prefer this shake to a cocoa–flavored version. Absolutely packed with beautifying and feel-good B vitamins, minerals, and tryptophan, it can fill in as a dinner substitute when you don’t have time for a sit-down meal. You will find that it relaxes your nerves and helps you wind down from your busy day. Excellent for those of you who tend to be hyperactive — including overly excited children.

Ingredients

Instructions

  1. 1. Put the nut milk, bananas, dates, carob, vanilla, and salt in a blender and blend on high until thick and smooth, about 30 seconds.
  2. 2. Serve in glasses or insulated mugs. This shake is high in natural sugars and fiber, so be sure to sip very slowly and savor the rich, creamy carob goodness.

A good source of: vitamins B, C, and E, potassium, phosphorus, magnesium, calcium, manganese, copper, iron, zinc, other trace minerals, healthy fat, tryptophan, protein, complex carbohydrates, natural sugars, and fiber

Recipe

Pineapple-Banana Tropical Breeze Shake

Yield: 2 servings

Divine simplicity! Super-ripe pineapple, bananas, and nut milk combine to create a silky, sweet blend with the evocative, relaxing aroma of a gentle tropical breeze. You can add the optional sweetener and vanilla, if you wish, but I like it plain and luscious, as nature intended. It’s loaded with the proteolytic enzyme bromelain, which helps speed healing to bruised skin, plus aids in relieving muscle aches and joint pain. It’s a balancing, deeply energizing, yet comforting shake. To take it up a notch for a special occasion, add a shot or two of dark rum or Amaretto liqueur.

Ingredients

Instructions

  1. 1. Put the nut milk, pineapple, bananas, honey and/or vanilla, if desired, and salt in a blender and purée until super smooth, about 30 seconds.
  2. 2. Serve in glasses or insulated mugs. This blend is high in natural sugars and fiber, so be sure to “chew” each sip, mixing well with your saliva so that it digests with ease.

A good source of: antioxidants, bountiful enzymes, vitamins B, C, and E, potassium, calcium, phosphorous, magnesium, manganese, zinc, iron, other trace minerals, tryptophan, healthy fat, natural sugars, and fiber

Recipe

Classic Banana Ice Cream Shake

Yield: 2 servings

Banana lovers rejoice! Just pure, sweet banana flavor enhanced by your favorite nut milk, sweetener, and vanilla. Ultra-filling, satisfying, and oh-so-creamy, this shake is a perfect dairy-free, low-sugar treat for children’s parties, plus it’s nice with an added splash of dark rum for adult celebrations.

Ingredients

Instructions

  1. 1. Put the nut milk, bananas, honey, and vanilla in a blender and purée until smooth, 20 to 30 seconds.
  2. 2. Serve in glasses or insulated mugs. This blend is high in natural sugars, so be sure to “chew” each sip, mixing well with your saliva so that it digests with ease.

A good source of: vitamins B, C, and E, potassium, phosphorous, calcium, magnesium, manganese, zinc, iron, other trace minerals, tryptophan, healthy fat, natural sugars, and fiber