Prep time – 10mins
Cooking time – 0mins
Serves – 1
| Ingredients | Qty | Protein | Fat | CHO |
| Whey powder 80% protein – 2 heaped tablespoons | 25g | 20 | 1 | 3 |
| Coconut cream (20% fat) – 1/4 cup | 60ml | 1 | 12 | 2 |
| Chia seeds – 2 teaspoons | 6g | 1 | 2 | 0.5 |
| * LSA – 2 teaspoons | 6g | 1 | 3 | 1 |
| Kale or spinach, tender soft leaves – 1 leaf | 1 cup | 1 | 0 | 0 |
| Stevia or erythritol – to taste | to taste | 0 | 0 | 0 |
| Water – 250ml (extra to add when blending) | 1 cup | 0 | 0 | 0 |
| Total per serve | 24g | 18g | 7g |
Serves – 1
per Serve – 280 cal / 1180 kJ
for Dairy Free – substitute whey powder for an alternative; see below for more information
Pre-soaking the Seeds
Add 250ml of water to a jar then add psyllium husks, chia seeds and LSA. Secure the lid and shake then store in the fridge (overnight if possible).
Note: pre-soaking will create a thicker consistency and will avoid the mistake of too much fibre without enough water – this can lead to unpleasant effects later for some people.
Blending the Shake
Remove the stalk from the kale and add all the ingredients to a blender and blend until smooth. You can add more water for a thinner consistency, or you can add ice for a thicker, cooler shake.
Pour into a large glass.
* LSA is a pre-ground meal of linseeds, sunflower seeds and almonds. You will find this in most supermarkets in the bulk section or prepacked.
More about protein powders
Look for a plain protein powder that is about 80% protein. You can work this out by looking at the Nutrition Information Panel – the table of numbers on the packet. Find the per 100g column and move down to see how many grams of protein there are. About 80g of protein per 100g means it is 80% protein.
If you don’t want to use whey concentrate powder, other options are rice or soy, rice and pea protein powders.
