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Healthy Strawberry Shortcake Shake | Nutrition Stripped
Eat Well Jun. 27. 2017
Beverages

Strawberry Shortcake Shake

Jun. 27. 2017
Beverages
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

A smoothie that’ll actually keep you fueled and your hunger at bay.

Last summer, I was on a quest to make a gluten-free strawberry shortcake but instead went another direction by making a Double Layer Lemon Custard with Strawberry Compote... sounds super fancy and yes, it’s a bit labor intensive. I’m not the biggest fan of baking so, I’m back at square one and also avoiding the oven for legitimate reasons, hear me out: 1) we need more hydrating foods in our diet especially during summer, 2) making a shake or smoothie is way easier and quicker than any baked cake despite how tasty it is, and 3) I have an epic cake recipe coming soon to celebrate my birthday and a cake recipe you can have on deck to utilize those fresh summer strawberries.

This Strawberry Shortcake Shake is made up of, you guessed it, strawberries! I’ve been raving in my Instagram stories lately about how much I’ve been enjoying and can’t recommend enough, to join your local CSA to get seasonal goodies like strawberries here in Nashville. We’ve had them every week in our bushel which is a great example of how it can push you creatively to think outside the box with using whole foods. Mix a touch of laziness (because I didn’t want to bake a shortcake) with a hankering to nourish my body with as many nutrient dense foods in a delicious way, and I present you with this shake that’s:

Quick to make in 5 minutes, maybe 7 with clean up!
Loaded with healthy fats
#beautyfood
Versatile
DELICIOUS!

I’ve been enjoying this mid-morning or as an afternoon snack lately, especially when I’m pressed for time since this is so quick and easy to make. It can keep your hunger at bay mid-morning until lunch or in the afternoon before dinner, I also have some clients who guinea pigged this recipe and enjoyed it for a lower sugar dessert and “sweet tooth cravings crusher”!

If you try this recipe, I wanna hear about it, so let’s chat! Leave a comment it, rate it (this helps me improve future recipes), and don’t forget to tag a picture #nutritionstripped to show how you live and try these recipes on Instagram! I’d love to see what you come up with, this week!

xx McKel

Stripped

Fiber

In 1 cup of fresh strawberries, you’ll get about 3g of fiber, which isn’t much compared to how much you need in a day, but for a shake, that’s a great start! To boost the fiber, read the optimizer option below.

Healthy Fat

Coconut milk is one of my favorite sources of healthy fat, it tastes delicious, it’s easy to use in cooking and creating a creamy texture in smoothies and shakes. Plus, coconut milk and coconut, in general, contains a different type of fat (MCT – medium chain triglycerides) that are absorbed and utilized “quickly” compared to long-chain triglycerides like ones found in olive oil. Both healthy, both provide health benefits and different culinary uses. Read more on my recent thoughts about the whole “coconut thing”.

 

Antioxidants

Including phytonutrients like anthocyanins, tannins, anthocyanins, flavonols, resveratrol, ellagic acid, catechins from the strawberries alone.

 

Vitamin C

Strawberries are a great source of vitamin C, in just 1 cup of fresh strawberries there’s about 149% DV of vitamin C- which is important in our overall health from fighting inflammation, collagen production.

Optimizer Option

For a protein boost, add a scoop of your favorite plant-based protein, you can try both a vanilla or chocolate flavor. For a boost of fiber, try using frozen chopped zucchini for a low sugar option or 1 cup frozen raspberries for a lower sugar slightly tangy flavor but loaded with fiber!

The Recipe

Serves 1

Print

Ingredients

1/2 cup ice

1/2 cup canned organic coconut milk

1/2 cup filtered water

1/2 cup (about 4 large) halved ripe fresh strawberries (may also use frozen)

1/2 cup chopped frozen zucchini (optional)

1 tablespoon ground flaxseed

2 tablespoons cashew butter

1/2 tablespoon ghee (optional for a delicious buttery flavor and good fat)

1/4 teaspoon vanilla extract

2 tablespoons vanilla plant-based protein

Pinch of fresh lemon zest (about 1/8 teaspoon)

Pinch of sea salt

Garnish options: crumbled Sesame Buckwheat Shortbread Cookies

 

Directions

Step 1

In a high-speed blender, combine all ingredients until smooth and creamy. Serve cold immediately.

Notes

PROTEIN: boost the protein by adding in your favorite plant-based protein powder, vanilla preferred

FIBER: boost the fiber by adding in frozen zucchini for neutral taste with fiber
3.5.3226

Enjoy!

Things I used to make this

Canned coconut milk, cashew butter, ghee, vanilla extract, vanilla plant based protein, Sesame Buckwheat Shortbread Cookies, and I sprinkled the shake with freeze dried strawberry powder a la nuts.com!

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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