Dr. Psenka’s Chocolate Peanut Butter Protein Shake
This is my new go-to quick and easy morning protein shake. From start to finish it takes less than 5 minutes to prepare, including clean up. It contains about 30 grams of protein, 8 grams of fiber, almost 600mg of potassium, and just over 100mg of magnesium. It also contains also about 6 grams of sugar, ie. next to nothing! Best of all it has the taste of chocolate and peanut butter.
I’ve been a fan of bone broth for a while, and having it as a protein powder is a simple way to get it in. Bone broth is a good source of collagen, chondroitin, glucosamine, and hyaluronic acid. That means it’s fantastic for gastrointestinal, joint, and skin health. It also has 19 different amino acids, making it a great protein source.
*Interesting note: A doc I know, who is an expert in environmental medicine, pointed out that bones are sometimes full of lead. It seems that when a person or other animal is exposed to lead, it can accumulate in the bones. Therefore, consuming a product made from bones could be potentially problematic. Turns out that the Ancient Nutrition brand of bone broth protein powder is 3rd party testing for environmental contaminants to make sure it doesn’t include excess lead. It tastes good too.
Another reason I like this protein shake is the addition of cacao. Cacao is the raw material that chocolate is made from. Ancient Mayans revered cacao as a gift from the Gods, and even used it as a form of currency along with gold! I like cacao because it’s full of healthy antioxidants and boasts a healthy dose of magnesium (an estimated 50% of Americans are magnesium deficient). If that weren't enough, cacao also contains the natural endocannabinoid neurotransmitter called anandamide, aka. The bliss molecule. You can read more about that here.
As a bonafide naturopathic doctor, I often add a little of this or a little of that to my shakes. I can target specific nutrients this way and don’t have to swallow a bunch of capsules. I can also hide the taste of my uber-health promoting fish oil in this recipe, without any flavor reminiscent of fish.
2-3 Tbsp Navitas Raw Cacao Powder
1 serving Amazing Grass Chocolate Green SuperFood
1 spoonful organic peanut butter
1 scoop Orthomolecular Collagen powder (to help keep my joints functioning well. ALSO contains hyaluronic acid, so great for healthy skin too!)
1 tsp. Pharmax Finest Fish Oil
Banana- if you like chocolate-peanut-banana flavor
Put 1 cup of ice in a blender. Add all ingredients and then add water to make about 1 liter. Start blender on low and once mixing turn up the speed to full blend and pulverize the ice.
Once it’s all mixed up you can drink or freeze into popsicle molds.
You may need to adjust the proportions or volume to suit your particular needs.