This recipe is higher fat than the 15% guideline for this website; however, I feel the fat from the ground flaxseeds–which provides the adequate Omega 3s for an entire day for most of us–justifies the higher fat because it is functional nutrition. –tortugita718


1 cup plant-based milk of your choice
3/4 c water
1 banana
1 cup blueberries OR 1 cup cherries OR 1 apple, quartered and seeded
2T ground flaxseeds

Optional: 1 T rice protein powder


If using frozen berries, measure these out while still frozen.  Depending on the strength of your blender, you may wish to give a bit of thawing time before blending.

Put fruit and flaxseeds in blender, then add the plant milk and water.  Blend on the highest setting for about a minute, or until mixture is fully pureed.  Makes an excellent pre or post workout shake, a healthful dessert, or a convenient anytime meal for a commuter or for those days when you have to work through lunch (we call those weekdays, right?).

Nutrition (based on 1 cup blueberries, without protein powder, using Cotco’s Kirkland brand plain soy milk).  345 calories, 10.4 grams fat (27% of calories), 117 mg sodium, 57 gms carbs (66% of calories), 12.1 grams fiber, 13.3 grams protein (15.42% of calories)

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