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).
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!
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!
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
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!
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
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.
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
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.”
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
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.
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
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.
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
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!
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
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.
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
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.
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
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.
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
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.
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