RADIANT BREAKFASTS

Shakes are an easy and quick way to enjoy breakfast. A typical shake includes a liquid, a protein and a complex carb. Everyone has a *special* way to make their shake. Some like it thick, some like it thin. Some add a brown, some eat their brown on the side. Some like to add ice and make it slushy. The important thing is to make something you like. And part of the fun is the experimentation

Start with the Basic Shake Recipe, and then Play..

The easiest way to *blend* is with your regular at-home blender. Liquid in first, then powder and oatmeal, then add flavors, fruit or ice. Blend for long enough to make sure everything is really mixed. Some people use a wand blender and many people use the travel blender we have in the store that has a little whisk ball right in it. TL has a personal blender that she takes on trips and then drinks shake right from it. Marty’s kids carry the blender with the whisk ball in their backpacks and make shake after school before soccer practice. Each type mixes a little differently. This is another explore and see what works for you best.

Have fun creating!

Basic Shake Recipe

Use between 1 and 3 cups liquid. The amount of liquid you add will create a thick or thin shake. Use cow's milk; oat milk; soy milk; almond milk; chocolate almond milk. We have found that many people like to start with chocolate almond milk. The taste is comforting. When you are on step one, don't worry about using unsweetened milks.

PROTEIN SOURCES (protein powder, cottage, or ricotta cheese)

Most of us use the Protein Powders from the Radiant Recovery Store. There are two types:

George's® Original, which is primarily a mixed soy and includes all your vitamins and complex carb right in it.

This is an ideal choice if you are looking for an easy, all in one mix choice. George's® Original is not a good choice for children because it is soy based and we prefer you not use soy with your children. Come read the article Kathleen wrote to learn more.

When you mix George's® Original, make sure you have enough liquid. If you don't have enough, it can taste nasty because of the vitamins. If you make it right, it is yummy. A typical serving is one-third cup. If you need more protein, use Restore to increase it so you don’t get too much of the vitamins. If you find the taste is hard for you, try starting with a quarter of a cup.

George's® Restore is a whey protein isolate based mix. It does not include vitamins or a carb. Many people use it to supplement Original if they need more protein and do not want extra vitamins. It has a very mild and creamy flavor. Everyone says it is the best tasting whey protein isolate on the market. It mixes really easily. The scoop holds 15 grams of protein up to the line and 20 grams to the top.

None of the George's® Line have any sweeteners or artificial additives. If you choose a different alternative, make sure it has no sugars or hidden artificial sweeteners like ACE or manitol. Check online to see the names of all the possible hidden sugars or sweeteners.

If you would like a vegetarian option, try Nutribiotics rice powder. If price is a consideration, try Trader Joe's if you have one. If you live outside the US, ask on the regional lists what people are finding and liking.

If you would like to read the story of George, click here

Cheeses

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Some people like to use cottage cheese or ricotta cheese in their shakes as the protein source. The amount you use will depend on how much protein you need.

COMPLEX CARBS

Breakfast needs to include one serving of some sort of a complex carbohydrate. Those who do shake have a couple of choices. You can add regular oatmeal such as Quaker's. You can add a baby oatmeal like Gerber's. You can add cooked cereal like rice cereal. Some people get really adventurous and add sweet potato or pumpkin. Some people add baby food sweet potato or pumpkin. Most people use between 2 TBS and ½ a cup of oats. If you add cooked cereal, make a half a cup of dry and then add it when cooked. When adding other browns, use your judgment for taste.

Or you can have your carb on the side. Some whole grain toast, some hot oatmeal, whole grain waffles. Many parents are making *power milk* with George's Junior and simply having the kids add that to their morning cereal.

ADD ONs

Now you get to play. You can add anything else to your shake as well. Here are some choices:

Fruit: banana, strawberry, raspberry, blueberry, mixed berries, apple, pineapple, and mango are favorites. Many people use frozen fruit to make their shakes seem like a milk shake. Check the fruit continuum list in Potatoes not Prozac to see which fruits have more sugar punch. Do not use more than a quarter of a cup of fruit

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Oil: Many of us use flax or fish oil for the wonderful health benefits. If you add these to your shake, it simply makes the shake really creamy. If you use the fish oil from the store, add one teaspoon to your shake. It adds a very light orange taste and NO fish taste at all. Do not try this with an untested fish oil, it might be really ugly. You can also use flax oil if you prefer. Choose one that is very fresh so you do not get an off flavor.

Nuts: Some people add peanut butter or almond butter.

Flavorings: The store carries wonderful sugar-free flavors. Vanilla, cherry, maple, strawberry, banana, and coconut flavorings are popular. You can also add instant coffee, espresso, cocoa, or carob. The flavors we carry are particularly nice because they are also alcohol free.

Spices: Cinnamon, nutmeg, and pumpkin pie spice

Yogurt:

Ice:

All One Vitamin Powder: We carry this powder in the store because it is very close to the formula Kathleen developed for George's® Original. If you are using Restore, it is a great way to get your vitamins right in your shake.

Sweeteners: when you are starting off, you may prefer a sweeter shake. Using a sweetened milk may be the best way to go. If you need to add chocolate syrup or Nestle’s Quik, it is fine. It is better not to use artificial sweeteners just because they are not good for you. My suggestion is to use sugar until you are ready not to.

As you may have figured out, Shake making is an art at Radiant Recovery. Our community members are incredibly creative. We had a shake bar at ranch and people share their personal best. Here are a few ideas to get you started:

1. Mocha Shake: Using the basic shake recipe, use part chocolate flavored milk and part decaf for your liquid.

2. Pina Colada: Add pineapple and coconut.

3. Chocolate shake: Restore protein powder and chocolate almond milk. Try adding flavorings, like banana or raspberry. Heat this shake up for a program friendly hot chocolate on cold, snowy days.

4. *Power* milk: Restore protein powder and milk of your choice. Pour *Power* milk over cold cereal, such as Cheerios. You could even try adding some flavorings like maple and cinnamon.

5. Berry shake: basic shake recipe and frozen berries of your choice.

6. Apple crisp: basic shake recipe, precooked oatmeal, red delicious apple, walnuts and ½ tsp cinnamon

7. Icy Espresso Shake: basic shake recipe, oats, 1 shot decaf espresso (you can use a couple of ounces of coffee or instant powder, but might want to add a little water to it), handful of almonds and ice (if you use a lot, you can make it nice and slushy)

8. Praline Shake: basic shake recipe, banana, pecans, and maple flavoring.

9. Pumpkin or sweet potato shake: basic shake recipe, frozen sweet potato and/or pumpkin (freeze in ice-cube trays), vanilla / cinnamon / nutmeg / or pumpkin pie spice for flavoring

10. Elvis (and Elvis Impostor): shake recipe using chocolate almond milk, oats, banana, and peanut butter (or add almond butter for an Elvis Impersonator).

11. Orange Dreamsicle: basic shake recipe using milk of your choice, ¼ cup frozen orange juice concentrate, 1/3 frozen banana and a handful of ice. You could even substitue some yogurt to give it a bit of tang.

12. Cheesecake shake: basic shake recipe using milk of your choice, ricotta cheese, cream cheese, and frozen strawberries.

Make sure and visit the Breakfast list if you need extra support or would like to find even more ideas on how to make shakes!