With a primal or paleo-oriented diet, getting enough protein in shouldn’t be an issue at all – if you are, however, not the biggest fan of meat or fish, meeting your daily protein requirements can be a bit more of a challenge! It is no coincidence that “protein” dereives from the Greek word “protos”, meaning “first” or “most important”. Besides fats and moderate amounts of carbohydrates – mainly from fruit, vegetables, and potatoes -, protein should account for 20-30% of your daily calorie intake – and this does not only apply to you if you are an athlete! Protein is the main building block of every cell in our bodies and is required to make hormones and enzymes. Besides, our body has no capacity of storing protein, which means you have to constantly supply your body with protein from your diet.”Vegan” and “Paleo” is not necessarily mutually exclusive, as I have shown in countless recipes. But even if you don’t follow a vegan diet – and I would advise against a vegan diet for a variety of reasons -, you might struggle to get your share of protein as pretty much all protein supplements use either soy (stay away from that by all means!), dairy, or egg albumen, which can cause adverse reactions in many people. In fact, finding a good, tasty, and healthy protein supplement, whether to fill you up after a strenuous workout or to achieve your protein intake goals, is next to impossible. Although I have seen “paleo” beef protein powders, they are expensive and hard to get your hands on.
An easy way out are rice protein shakes, which should be tolerated by pretty much anyone and impresses with an excellent amino acid profile. Admittedly, it doesn’t boast the best taste, but with a few paleo-friendly accessories, this problem can easily be solved. I created this shake as a convenient, tasty, and healthy source of protein. There is hardly any fructose in it, just glucose from banana (nature’s powerhouse!). Raw organic cocoa means plenty of minerals and antioxidants while at the same time staving off even the most violent chocolate cravings, almond meal provides for texture and an extra dose of vitamin E, and coconut water and coconut milk mean you get in the best of one of the planet’s healthiest foods – now I am sure the shakes they serve you at your local gym can’t even get close to this! Of course, you have plenty of options to “customise” this shake. Not vegan? Add some raw egg (you won’t taste it!)! Not strictly paleo? Consider a dollop of natural peanut butter! Feel like a cherry ripe bar? Get the frozen cherries out for a delicious treat and some added vitamins. Or go all decadent and add a few drops of mint essence for a delicious “dinner mint” treat.
Makes 1 shake
dash of vanilla
1 medium banana
1 tablespoon raw organic cocoa
2 heaped tablespoons almond meal
1 tablespoon stevia
5 ice cubes
2 tablespoons rice protein powder
200 ml coconut water
50 ml coconut milk
1 tsp flax
pinch of salt
Add all ingredients in a high-powered blender and mix away!