Natural Health Blog

2015 Fresh Idea #3: Raw Food Protein Shakes that Nourish & Cleanse!


There are a ton of naturally made, expensive protein powders out there.

But why bother when you can make one at home with real food for way less money and get much more whole food nutrition to boot?

Here's how I do it as of late:

  • 2 tablespoons ground flax (soaked)
  • 2 tablespoons chia seed (soaked)
  • 2 dates (soaked)
  • 2 tablespoons all natural peanut butter
  • 1 small organic banana
  • 1-2 pints of purified water
  • Heavy Cinnamon (I like cinnamon)
dates, ground organic flax and chia seed

dates, ground organic flax and chia seed

Soak the flax, chia and dates in a pint size jar, 3/4 full of purified water. Shake it up and leave it on the counter overnight. You can also add nuts like almonds, seeds like hemp or raw sunflower; there are so many options! Soaking seeds and nuts overnight makes them easy to digest and yields creamy, smooth, protein shakes.

In the morning add the soaked contents to your blender with a banana, 2 tbsp of natural peanut butter and 1 more pint of water (a little less if you like the smoothie to be thick.) I also add a heavy dash of cinnamon to mine because I'm hooked on cinnamon's blood sugar balancing and its great taste. It's wonderful for curbing a sweet-tooth!

This is what it looks like in the morning after going "expando" in the jar. These fibers absorb water, so fill a pint jar 3/4 full.

This is what it looks like in the morning after going "expando" in the jar. These fibers absorb water, so fill a pint jar 3/4 full.

A Lil' Nutritional Info Here: 

  • 2 tablespoons of chia contains 4 grams of protein, about 8 grams of fiber and more amino acids, vitamins, essential fatty acids, antioxidants and other micronutrients than you can shake a stick at!
  • Ground Organic Flax Seed is another superfood with 6 prams of protein per 2 tbsp, 4 grams of protein and again, packed with essential fatty acids and other protective components that help prevent diseases like breast cancer. (The lignan portion of the flaxseed helps to balance excessive estrogen).
  • Peanut butter has around 8 grams of protein per 2 tablespoons. YUM. It takes this smoothie to a whole other level of goodness. Use a natural brand that contains only nuts and salt preferably. Organic is best when available.

I soak a couple of dates with my seeds and nuts overnight, ALWAYS! Soak these to add a smooth sweetness to your protein shakes and for its nutritive content. Dates are SUPER mineral rich:)

Purchase dates with the pits and then remove pits prior to soaking. I'm not sure why, but dates purchased with the pits are sweeter and yield better flavor to smoothies.

Total protein content for this protein shake is about 18 grams - Boom! You can add more protein with the additional tips below.

Need more protein? Beef it up with these!

  • 1/4 soaked raw almonds or another raw nut of your choice

  • 1-2 tablespoon of Shakeology (if you have it handy and you like the flavor; chocolate with a banana is divine!

  • Spirulina Manna By Healthforce Brand (wonderful vegetarian protein source)
  • Blackstrap Molasses (unsulphured)
  • Organic and ripe peaches, pears, oranges or berries.
  • Flaxseed Oil
  • Hempseed Oil
  • sunflower seeds, hemp seeds, sesame seeds, pumpkin seeds
  • All of these protein and nutritional substances have one thing in common: They contain fiber that helps you better eliminate wastes from your body. Fiber like ground flax and chia help to gently remove stagnant wastes from the intestinal tract while nourishing and healing along the way.

What do you like to put in your whole food smoothie?

Please share below!