High Protein Vegan Chocolate Fruit Shakes (Smoothies)

Chocolate and Fruit: A Summer Natural

Recipes inspired by Everyday DASH Diet

What’s better than summer fruit? Summer fruit with chocolate, of course! And better yet, how about a high-protein smoothie that tastes like a decadent milkshake? A delicious and protein-rich smoothie is an excellent pick-me-up for those who, like me, are only allowed short breaks at work. In 10 or 15 minutes, almost any small meal feels like force-feeding. But guzzling a smoothie in 15 satisfies hunger easily. For those who are working up to Green and Pink Smoothies for lunch, adding chocolate to the mix might make joining the smoothie culture more palatable.

Blender Power!

To maintain the healthful benefits of a fruit smoothie, the chocolate must be low in fat. Luckily, chocolate flavored protein powder fills the bill. I like Garden of Life protein powders, which are vegan, gluten and soy free, and organic. Substituting chocolate protein powder for the usual unflavored gives these drinks a choco-flavor hit that combines well with all sorts of summer fruits. Regular cocoa powder is also fat-free, and boosts the chocolate flavor up even higher.

The Everyday DASH Diet Cookbook’s original recipe calls for peanut butter. I use Better ‘n Peanut Butter, which is essentially rehydrated peanut flour. This cuts down on the amount of calories and fat and adds more protein to the shake. It’s widely available, through Amazon and other online distributors or at Trader Joe’s. Its thick texture and peanut-y taste enhance the milkshake-like quality of a smoothie, without dairy, preservatives, or artificial flavors. I've also added strawberries, a freshening foil for the hefty flavors of peanut, chocolate, and banana.

Wishing you a wonderful summer filled with delicious, nutritious smoothie-shakes.

Three Pint Servings

Vegan Chocolate Peanut Butter Shake

makes about 3 servings, each 1 pint

1 banana, frozen overnight

1 ½ cups almond milk

3 tbsp. Better ‘n Peanut Butter

1 scoop (¼ cup) chocolate protein powder

1 tbsp. cocoa powder

1 ½ pints strawberries, frozen overnight

1 ½ - 2 cups soy milk

1 tbsp. or less agave (if needed)

Cut banana into large chunks. In blender, combine banana with almond milk and peanut butter, until banana is well chopped up. Scrape down. Add protein powder and cocoa powder. Blend until combined and scrape down again.

Start adding berries a few at a time, unless your blender can handle more. Alternate with the soymilk to keep it from getting too thick or cold (which can burn out certain blenders). When frozen fruit it liquefied, blend in agave to taste, if needed, depending on sweetness of the berries.

Pour into three 1-pint jars with lids (mason/canning jars work great) or serve immediately in pint mugs, or a little of both! Drink within a day or so.

Experiment with Different Fruits for Variety

Vegan Neopolitan Shake

makes about 3 servings, each 1 pint

Note: This shake is named for Neopolitan ice cream, an old fashioned name for a combination of chocolate, strawberry, and vanilla.

¼ cup almonds

1½ cups almond milk

1 scoop (¼ cup) chocolate protein powder

1 tbsp. cocoa powder

1 banana, frozen overnight

1 nectarine or peach

1 pint strawberries, frozen overnight

1½ - 2 cups soy milk

1 tbsp. vanilla extract

Grind almonds with almond milk in blender until liquefied. Toss in protein powder, cocoa, and frozen banana cut into chunks. Blend again till smooth. Scrape down.

Chop nectarines into chunks and blend in. Then start adding berries a few at a time, unless your blender can handle more. Alternate with the soymilk to keep it from getting too thick or cold (which can burn out certain blenders). When frozen fruit is pulverized, blend in vanilla extract.

Pour into three 1-pint jars with lids (mason/canning jars work great) or serve immediately in pint mugs, or a little of both! Drink within a day or so.