Low Cost, Real Food Chocolate Nutritional Shake
Chocolate nutritional shake made from real, whole foods, that costs about $1 per serving, and takes just 5 minutes to make.
Servings: 4
Calories: 185kcal
Cost: $1
Equipment
- 1 Blender
Ingredients
- 3½ cup low fat 1% milk Soy milk is a good, high protein plant based substitute
- ¼ cup low fat greek yogurt Silken tofu is a good, high protein plant based substitute
- 1 small handful spinach
- 1 banana
- 4 pitted medjool dates
- 3 tablespoon unsweetened cocoa powder
- 1 tablespoon olive oil optional
- 2 tablespoon chia seeds
Instructions
- Gather milk, yogurt, spinach, banana, dates, cocoa powder, chia seeds, and olive oil (optional)
- For a smooth shake, grind 2 tablespoon chia seeds.
- Blend 3½ cup low fat 1% milk, ¼ cup low fat greek yogurt, 2 tablespoon chia seeds, 1 tablespoon olive oil, 4 pitted medjool dates, 3 tablespoon unsweetened cocoa powder, 1 small handful spinach, 1 banana until smooth.
- Refrigerate.
- Serve hot or cold.
Notes
Note: If your olive oil is very flavorful, you might want to omit it.
Adding 1 teaspoon of vanilla and a pinch of cinnamon gives a nice flavor boost. For a lactose free, vegan option, you can replace the dairy milk with soy milk, and the yogurt with silken tofu without changing the amount protein much.Nutrition Per 8oz serving
- Total Fat 8g
- Saturated Fat 2g
- Polyunsaturated Fat 2g
- Monounsaturated Fat 4g
- Cholesterol 5mg
- Sodium 100mg
- Total Carbohydrate 20g
- Dietary Fiber 6g
- Total Sugars 12g
- Includes 0g Added Sugars
- Protein 10g
- Calcium 250mg
- Potassium 350–400mg