Recipe of the Week

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Today’s recipe is one that I took from John Berardi’s Gourmet Nutrition, which was well worth the material, and recipes. My version is only slightly different, but still super delicious and healthy! The smoothie or shake here is particularly useful for a post workout muscle building meal, but can also be tweaked into a fat loss meal. I use the Magic Bullet but any blender will do just add the ingredients!

Apple Cinnamon Power Shake (Muscle Building)

• 1/2 C Unsweetened Applesauce
• 1/4 C Rolled Oats
• 1 teaspoon honey
• 1 teaspoon cinnamon
• 1 Scoop Sun Warrior Protein
• 2-3 Cubes ice
• 1/2 C 1% milk or rice milk
• 1/2 Tbsp Nutella (optional)

If your going dairy free or lactose intolerant try using a rice milk instead of cow’s milk. Also if you have a sweet tooth and cannot get enough of Nutella, try adding that to add some calories to pack on the muscle.

To tweak the recipe for fat loss I would use water or an almond milk instead of the rice milk or cow’s milk. Almond milk contains a healthy fat content and will help curb appetite. I would also use less honey, oats, and applesauce to decrease carbohydrate content. If you just use water you could try adding Peanut or almond butter to add thickness and fat, which will provide a fully nutritious meal and help keep appetite down. Just don’t use too much, because calorie count is high in any kind of butter or oils.

Apple Cinnamon Power Shake (Fat Loss)

• 1/4 C Unsweetened Applesauce
• 1/8 C Rolled Oats
• 1/2 teaspoon honey
• 1 teaspoon cinnamon
• 1 Scoop Sun Warrior Protein
• 2-3 Cubes ice
• 1/2 C almond milk or water
• 1 tsp Peanut/Almond Butter (Optional)

Muscle Building will naturally be higher in calories, and the Fat loss recipe will be lower, but both are equally nutritious. Also if you find your oats are not getting blended really well, try putting them in a coffee grinder first then add them to the shake. So there you have it, try it out!