Could I make a breakfast shake that was high in both protein, healthy fat and calcium? Yes I could. Most recipes call for a scoop of protein powder. Now protein powder is hella expensive and often full of weird bulking agents and fillers. Whey protein is the cheapest, but who the hell wants to eat that? Whey is a by-product of the cheese making industry and it is illegal to dump it in rivers and streams because it is toxic to fish and aquatic life. Why would I want to put something poisonous in my body? But millions of people do every day because whey powder is sold to the food industry as a cheap filler in processed convenience foods. Check your labels and see if I am wrong.
So how could I have the desired outcome I needed for cheap making sure it was healthy as well?
Well duh. Beans to the rescue again. Wait! Don’t run away screaming just yet. Hear me out. Have you tried my amazing black bean brownies and all the other variations? http://spidergrrlvstheworld.blogspot.co.uk/2012/08/spidergrrls-beany-bar-yum-yum.html Everyone who tries these raves about them. Can you taste the beans? No. Would the same be true for the smoothie--could you really not taste them? No, not at all.
Then I scooped them all up, loosened up the stuck together ones and plonked them in a ziplock bag. Sorted.
2) Add ¼ cup frozen beans. That’s fibre and protein that will keep you fuller longer (4.1g fibre and 3.62g protein in black beans and 2.6g fibre and 4.01g protein in white beans) plus ¼ cup white beans contains 4% of your daily calcium 8% of your daily iron and ¼ cup black beans contains 4% of your daily calcium, 11% of your daily iron and 4% of your daily vitamin C. Who knew?
5) Add 1 Tablespoon tahini paste made from sesame seeds. You could use peanut butter as we are going for fat and protein, but why not use tahini as it is so high in calcium? I prefer the richer complex flavour of roasted unhulled sesame seeds personally as the hulls make it higher in calcium. If you don’t dig tahini then go for almond butter as it is also high in calcium. But 1 TB tahini will give you 2.55g protein, 64mg of calcium and 8.06g fat. Don’t freak out on me. A bit of healthy fat is good for you. The fat will make you fuller longer.