A Good Food Day: Reboot Your Health with Food That Tastes Great Read Online Free PDF Page A

flavonoids and all their benefits are lost. So, your healthiest option is unsweetened organic raw cacao powder. Use it in this shake, stir it into oatmeal, bake with it, or make a killer hot chocolate.
    1 ripe banana, peeled and frozen
    1 tablespoon raw almond or cashew butter
    2 tablespoons unsweetened raw cacao powder
    1 cup unsweetened almond milk
    ½ teaspoon ground cinnamon
    Add everything to a blender and buzz until smooth and creamy, about 1 minute.

SHAKES
    The only shake I used to drink was one made from a half-quart of ice cream. Of course, a few hours later I was nursing a milkshake hangover (with some form of bread).
    When I started creating the breakfast habit, my focus on high-protein options led me to protein powder, and a shake was the easiest way to use it. I’ve since moved away from protein powders, because I’m more into using whole foods to get my necessary nutrients. However, shakes still do it for me, especially in the spring and summer when something cold for breakfast seems like a good idea. I also love shakes because of the mobility factor: I’m usually pouring the contents of the blender into a glass jar and flying out the door.
    My morning shake is the only time I’m okay with drinking my calories, because I know it’s filled with quality whole foods. The protein comes from ingredients like almond butter, chia seeds, Greek yogurt, and oats. The liquid base varies, but it’s typically almond milk—it’s thinner than cow’s milk, but it still has body; and its nutty flavor and faint sweetness work well in all kinds of shakes. The key to thick, creamy shakes isn’t milk or ice cream—it’s frozen bananas. I recommend cutting peeled bananas into chunks before freezing them, especially if you’re not working with a high-powered blender. Frozen fruit in general is great for shakes because it adds flavor, fiber, and a frosty quality that eliminates the need for ice.

ODE TO ORANGE JULIUS SHAKE
MAKES 1 SHAKE
    Orange Julius stores were a huge part of mall culture in the ’80s, and my teenage weekends of cruising the mall always included their sweet, frothy orange drinks. My play on the classic Julius is just as cold, creamy, and bright, but it’s naturally sweetened and uses Greek yogurt to boost the protein factor. I also use whole fresh fruit, not just the juice, to add fiber and thickness. We send out a complimentary shot glass of this shake to brunch guests at Hearth. ▪
    Most commercial honey, like the kind in the squeezy bear bottles, is treated with a high heat process that destroys some of honey’s natural vitamins, minerals, and enzymes. I prefer to use raw, unprocessed honey. It has not been heated or filtered so it still contains bee pollen and all of its beneficial nutrients. Raw honey looks different than processed versions—it’s opaque and solid at room temperature. Buy it at your local farmer’s market, and save it for recipes where it won’t be heated, like this shake.
    ½ grapefruit, peeled
    ½ orange, peeled
    ½ teaspoon pure vanilla extract
    1 tablespoon raw honey
    1 cup ice
    ½ cup full-fat plain Greek yogurt
    Add everything to a blender and buzz until smooth and creamy, about 1 minute.

GOJI BERRY AND BANANA SHAKE
MAKES 1 SHAKE
    This filling shake skews sweet, so if you’re trying to wean yourself off sugary cereals, give this one a go. Goji berries, the star of this bright orange-red shake, get a lot of buzz for their antioxidant powers. Here, their tangy sweetness is balanced by ground flaxseed, which adds a nutty flavor, good fat, and fiber. Don’t skip soaking the goji berries; this plumps and softens them. If you don’t have a minute to spare in the morning, soak them overnight. ▪
    Goji berries are commonly found in dried form and look like red raisins. Some of the goji berry hype is overblown and related to an ancient Chinese myth that they can cure anything and help you drastically extend your lifespan_ But their crazy-high levels of beta carotene