Supercharge your engine with these protein-packed smoothies!

Supercharge your engine with these protein-packed smoothies!

Gentlemen, start your blenders! All three of these unboring smoothie recipes can supercharge guys’ engines by adding shots of protein to our diets, along with plenty of essential vitamins and fibre. What are good smoothie recipes? Read on to find out!

If you want some real muscles to go with that muscle car or muscle shirt, proteins are the place to start. They’re great for our skin, hair, bones and heart, and they also build muscle tissue. For breakfast, we can’t recommend protein-packed smoothies enough. They prevent overeating later in the day, while also providing a longer-lasting energy source than sugary or starchy foods. Here’s the clincher: Every recipe on this list is easy to prepare in a turbo rush. Plug in your blender, toss in a few easy-to-find ingredients, push a button, and presto! Breakfast is ready faster than a Formula 1 pit stop.

1. The Red Ferrari

  • A glass of water
  • A heaping handful of frozen strawberries
  • Two large spoonfuls of low-fat Greek yogurt
  • A few unsalted nuts; a handful of spinach leaves
  • A scoop of your favourite protein powder

2. The Pole Position

  • A mug of leftover black coffee
  • One banana
  • A spoonful of unsweetened cocoa
  • A few unsalted nuts
  • A scoop of your favourite protein powder
  • A few ice cubes

What the heck is a pole position?! In motorsport, the pole position is at the inside of the front row at the start of a racing event – typically given to the driver with the best qualifying time in the trials before the race. Now you know!

3. The Pitted Stop

  • A glass of water or milk
  • A handful of frozen pitted dark cherries
  • A handful of spinach leaves
  • A few unsalted nuts
  • A scoop of your favourite protein powder
  • A spoonful of cocoa powder

Pro tip: Grind up your nuts first for a smoother smoothie, trust us!

Do you have a killer smoothie recipe you’d like to share? Go right ahead in the comments below!

Are you trying to snack healthier? If so, we’ve got your back!

Download the free “Snack Hacks” ebook right now.

How to Master the Marinade

How to Master the Marinade

Marinades are one of the easiest ways to punch up the flavour in food. Instead of grabbing store-bought sauces that are filled with unhealthy sugars, oils and sodium, gather a few basic ingredients and make your own!

To help you on your way to marinade mastery, here are some basic tips:

 

1. Fat helps flavours absorb

Adding a fat to your marinade will help the flavours absorb into the fatty tissue of meat, or the fibre of vegetables, and retain moisture while it cooks. Fat also curbs acids from overwhelming the flavour.

Healthy Options: Olive oil, avocado oil, canola oil, peanut oil and safflower oil.

 

2. Acid tenderizes the food

Acids help tenderize the meat and vegetables by breaking down the connective tissue, allowing flavours to penetrate. They also counteract any bad stuff that gets produced when meat or vegetables are cooked at high temperatures, like grilling.

Healthy Options: Vinegar, wine, citrus juice, and Greek yogurt.

 

3. Seasonings build great flavour

With countless possibilities and combinations, here are a few suggestions:

  • Aromatics
    Add a deep flavour base. Examples: Garlic, onion, fresh or dried herbs and spices.
  • Salt
    Helps magnify the other flavours, but don’t use too much as it will draw the moisture out of meat and prevent flavours from absorbing. Examples: Sea salt, light soy sauce.
  • Sugars
    Not mandatory, but can be used to balance the acid. When cooked at a low heat, it will caramelize and add extra flavour, but at high heats it can burn and create an unpleasant taste. Examples: Brown sugar, honey, molasses.

 

4. Soak longer for better taste

A general rule is the longer you marinate, the more time your food has to tenderize and absorb flavours. However, fish is naturally tender, so don’t over marinate or it can become mushy.

Use our guide to marinate your meat, fish, and vegetables, just right:

  • Meat and Poultry – 30 minutes, up to 48 hours
  • Seafood and Fish – 15 minutes, up to 1 hour
  • Vegetables – 30 minutes, up to 24 hours

 

5. Try one of these easy, delicious marinades below:

  • The King of All Beef Marinades
    Worcestershire sauce (½ cup), lemon juice (½ cup), low sodium soy sauce (½ cup), peeled and finely chopped garlic (4-5 cloves), black pepper (to taste)

 

  • Rustic Sweet Vegetable Marinade
    Olive oil (¼ cup), balsamic vinegar (⅛ cup), white wine vinegar (⅛ cup), honey (⅛ cup), rosemary (2 tbsp), salt (1 tsp), pepper (2 tsp)

 

  • Mediterranean Chicken and Fish Marinade
    Olive oil (4 tbsp), lemon juice (4 tbsp), lime juice (4 tbsp), fresh parsley (4 tbsp), coriander (4 tbsp), peeled and finely chopped garlic (3 cloves), paprika (4 tsp), cumin (2 tsp), black pepper (1tsp)

 

Instructions: Simple. Mix the above ingredients together and you’re ready to go!

 

Handy Tips:

  • Do not use metal bowls when mixing your marinade because metal can cause a chemical reaction with the acids and change the flavour.
  • Use glass, plastic or heavy-duty plastic storage bags. Discard your marinade after use if it has been in contact with raw meat which may contain harmful bacteria.

 

Pin It on Pinterest