1. food and drink
2. desserts and baking

Supercharged Smoothie Recipes
with Organic Whey Protein
A message from Annika
Over the last 12 years studying nutrition, I've searched for
an easy way to get all my quality nutrients in one quick easy
"meal". I desperately needed a solution since my days were
hectic, I was running after my child, running a business,
and trying to take care of my health at the same time!
That's why I am such a huge fan of Whey Protein
Smoothies. Making a healthy smoothie each day is the
SIMPLEST and quickest way to ensure you are getting a
great "meal" complete with quality organic protein, vitamins,
minerals, Omega-3 essential fats, fruits, vegetables, and antioxidants. There is nothing on
the market that compares to the incredible quality nutrients you get when you make your
own fresh smoothie.
My clients' testimonials are proof that having these smoothies each day has greatly
improved their health and qualify of life!
•
•
•
•
More Energy
More Endurance
Stronger Immune System
Feeling Full Between Meals
• Improved Metabolism & Fat Burning
• More Strength
• Higher Antioxidant Status
I recommend my clients to consume 1 smoothie per day either as breakfast or a snack.
Yet, you can have 2 smoothies per day as meal replacements on a fat-burning program
or cleanse.
Change up the recipes often for variety. You can adjust the amount of each ingredient to
change the taste (i.e more fruit), but it's important to use the highest quality whey protein
you can get. The best brands on the market are what I recommend in this guide.
Whey Cool and Paleomeal by DFH are organic and processed in a way to protect
their delicate immune boosting properties. And, they are the best tasting!
Try using different blending machines, it can make a difference
(see my recommendations), and most importantly, enjoy!
©Copyright 2009 Rockwell Nutrition, Inc.
Table of Contents
PaleoMeal & Whey Cool Whey Protein Smoothies
Mean Green Power Protein. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Red Revelation Protein Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Berry Bliss. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Stop Cravings Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Strawberry Banana Post Workout Recovery Shake . . . . . . . . . . . . . 2
Detox Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Gut Healing Formula Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Brain Boost Shake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Orange Dreamsicle Dessert Smoothie . . . . . . . . . . . . . . . . . . . . . . . 3
The Basic Star. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
The Healthy Berry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
The Juice Jam . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Treats
The
The
The
The
The
The
The
The
The
Protein Pina Colada . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Hearty Health Nut . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Coconut Kickboxer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Berry Yoga . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Wooly Mammoth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Pterodactyl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
T-Rex Peach . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Sling Shot. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Nomad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
PaleoMeal Recipes
Power Oatmeal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Cristiana’s Nutella Blend. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
PB and J . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Power Oatmeal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Power Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Berry Compote . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Yogurt Enhancer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Cottage Cheese Parfait . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Health Food Resources . . . . . . . . . . . . . . . . . . 7
©Copyright 2009 Rockwell Nutrition, Inc.
20 Supercharged Smoothie
Recipes with Organic Whey Protein
Fill your tummy with a healthy and delicious drink
each day which will burn body fat, increase energy,
and boost your immune system!
PaleoMeal & Whey Cool
Whey Protein Smoothie
Mean Green Power Protein
1-2 scoops Vanilla PaleoMeal by DFH
2 tsp Omega Marine Liquid by DFH (or 1 Tbsp Berry Frutol by Pharmax)
1-3 teaspoons PaleoGreens by DFH (use unflavored if adding in fruit to flavor)
Optional 1/4 cup fruit (berries, banana, kiwi)
Optional 1 Tbsp PaleoFiber by DFH
8 oz. of water
Mix all ingredients using a blender and enjoy!
Red Revelation Protein Shake
1-2 scoops Whey Cool Protein by DFH
1 tsp Omega Marine Liquid by DFH or 1 Tbsp Berry Frutol by Pharmax
1-3 teaspoons PaleoReds by DFH
(optional 1 Tbsp PaleoFiber by DFH)
8 oz. of water
Blend or shake thoroughly!
Berry Bliss
1 scoop Strawberry Paleomeal
1/2 cup fresh or frozen organic berries
1/3 banana (optional)
1/2 cup water or milk (rice, almond, goat, etc)
©Copyright 2009 Rockwell Nutrition, Inc.
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Stop Cravings Shake
This unique shake was created for those who need
extra support in controlling food cravings!
1-2 scoops Chocolate PaleoMeal
1/2 teaspoon Tyrosine powder
1 teaspoon Glutamine powder
1 Tbsp PaleoFiber by DFH
8 oz pure spring water
4 oz ice
Strawberry Banana Post Workout Recovery Shake
Enjoy this after your workout to replenish lost nutrients
and optimize the benefits of your workout routine!
1-2 scoops Strawberry PaleoMeal
1/2 cup frozen banana chunks
8 oz pure, filtered water
1 teaspoon Glutamine powder
1/2 teaspoon Phosphatidyl Serine Powder
1/2 teaspoon Carnitine Tartrate Powder
1 tsp Omega Marine Liquid by DFH
(optional 1 Tbsp PaleoFiber by DFH)
Detox Shake
This is ideal for those needing support with detoxification!
1 tablespoon Raspberry MSM
1 tablespoon PaleoGreens
1-2 scoops Strawberry PaleoMeal
1 teaspoon Taurine Powder
1 Tbsp PaleoFiber by DFH
1 tsp Omega Marine Liquid by DFH
4-8 oz. pure, filtered water
4 oz. ice
©Copyright 2009 Rockwell Nutrition, Inc.
2
Gut Healing Formula Shake
This fresh-tasting formula contains nutrition for supporting
the gastrointestinal tract!
1-2 scoops Vanilla PaleoMeal
1-2 teaspoons Glutamine powder
1 teaspoon Genuine Norwegian Cod Liver Oil by DFH
1 Tbsp PaleoFiber by DFH
1/2 - 1 cup apple sauce or frozen apple slices
Brain Boost Shake
Energize your brain activity with this revitalizing shake!
1 tsp Genuine Norwegian Cod Liver Oil by DFH
1/2 teaspoon Brain Vitale powder
1 scoop Strawberry PaleoMeal
1/2 cup frozen berries
4-8 oz pure, filtered water
Orange Dreamsicle Dessert Smoothie
16 oz. plain rice milk
2 scoops Strawberry PaleoMeal
1 tbsp. C+BioFizz
3 tbsps organic plain yogurt
Blend and Enjoy
The Basic Star
(Fat burning/weight loss/liver detoxification & GI health)
Once or twice daily, blend or stir in 1 scoop PaleoMeal whey protein
into 8-10 oz. cold filtered water or 8-10oz. milk (or Almond milk).
The Healthy Berry
1 cup filtered water, 1/2 cup frozen organic berries of choice, 1 scoop
PaleoMeal, 1 tsp Omega Marine Liquid by DFH, and 1 Tbsp PaleoFiber by DFH.
The Juice Jam
(Meal replacement/snack/pre- or post-workout)
1/2 cup fruit juice (organic), 1/2 cup water, 1 scoop Vanilla PaleoMeal,
and 1 tsp Omega Marine Liquid by DFH.
©Copyright 2009 Rockwell Nutrition, Inc.
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Treats
The Protein Pina Colada
1/2 cup coconut milk, 1/2 cup water, 1/2 cup frozen pineapple,
1/2 banana, 2 scoops PaleoMeal (ice optional).
The Hearty Health Nut
10 oz. filtered water, 1 tsp. Almond or Cashew Butter,
1/2 banana, 1-2 scoops PaleoMeal
The Coconut Kickboxer
1/2 cup water, 1/2 cup almond milk, 1 scoop PaleoMeal,
2 Tbsp. coconut flakes (or fresh slices), and a splash vanilla extract.
The Berry Yoga
1/2 cup Rice Milk, 1/2 cup water, 1/2 cup frozen organic berries,
1/2 banana, 1-2 scoops PaleoMeal
The Wooly Mammoth
1/2 cup plain yogurt, 1/2 cup water, 1/2 cup almond milk, 1 scoop
PaleoMeal, 2 tbsp. coconut, and a splash of vanilla extract and blend.
The Pterodactyl
1/2 cup vanilla yogurt, 1/2 cup water, 1/2 of a small banana,
1 scoop PaleoMeal, 1tsp. peanut butter, and 1/4 tsp. cocoa and blend.
The T-Rex Peach
1 cup plain or vanilla rice milk, 1/2 cup peaches,
1 scoop PaleoMeal handful of ice cubes and blend.
The Sling Shot
1/2 cup vanilla yogurt, 1/2 cup raspberries, 1/2 small banana,
1 scoop PaleoMeal, 1/2 cup water and blend.
The Nomad
1 cup Rice or Almond milk (any flavor) and 1 scoop PaleoMeal, shake and go.
©Copyright 2009 Rockwell Nutrition, Inc.
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PaleoMeal Recipes
Power Oatmeal
Take your oatmeal from plain to powerful with this recipe!
To one cup of long cooking oatmeal add:
1 scoop Vanilla or Strawberry PaleoMeal
1 tablespoon freshly chopped raw nuts
1/2 cup berries
Xylitol, cinnamon, and/or vanilla extract to taste
Cristiana’s Nutella Blend
We think you'll go nuts for nutrition after tasting this delicious spread.
Try it on apple slices!
Add 1 tablespoon water to
2 tablespoons Chocolate PaleoMeal until it looks
like chocolate sauce (~ 5sec)
Mix in 1 tablespoon almond butter & enjoy
Ground flaxseeds (optional)
PB and J
A unique version of a classic!
Warm frozen strawberries in their own juice (no sugar added)
Stir in Vanilla or Strawberry PaleoMeal
Swirl in 1 tablespoon natural peanut butter
Add Xylitol for sweetness if desired
Power Oatmeal
1 cup steel cut oats or other long cooking whole grain cereal
after cooking add:
1/4 cup blueberries
1 scoop vanilla PaleoMeal
1 tsp Xylitol powder
Top with 1 Tbsp raw chopped nuts
©Copyright 2009 Rockwell Nutrition, Inc.
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Power Cookies
Replace 1/2 cup flour with 1/2 cup vanilla PaleoMeal
Berry Compote
Warm up 1 cup frozen berries
Top with:
1 scoop vanilla or Strawberry PaleoMeal
1 tsp Xylitol powder
1 tbs raw chopped nuts
Yogurt Enhancer
Add any flavor of PaleoMeal to unsweetened yogurt
Cottage Cheese Parfait
Top 1 cup of cottage cheese with 1/2 cup berries and a blend
of 1 scoop of vanilla PaleoMeal and 1 tbs of flaxseed meal
or raw chopped nuts
©Copyright 2009 Rockwell Nutrition, Inc.
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Healthy Food Resources
Organic Berries to Your Door
VitalChoice.com offers the best frozen berries
I have ever tried. Their varieties include Blueberries,
Raspberries, Strawberries, and Blackberries. They
are flash frozen and shipped to your door on dry ice.
Learn more and order organic berries.
%H\ond Organic Food & Beverages
Includes GreenFed™ Beef and Dairy: 100% Grassfed
(Kosher & humanely raised). The dairy products
including Amasai are easily digested since they are
cultured with 30 types of live probiotics (and no A-1
beta-casein allergen). Sportdrinks with Natural
electrolytes (Suero Viv) , and organic Italian
Dark Chocolate with probiotics and omega 3s.
Clean Alaskan Seafood to Your Door
VitalChoice.com ships you clean fish free of Mercury,
dioxins, and antibiotics, but rich in Omega-3s fresh
from the Alaskan sea right to your door in small vacuum sealed bags on dry ice. Vital Choice fish is ecologically harvested and each batch is tested for contaminants. To prepare, just thaw in cold water 15 minutes
and bake or grill 10 minutes! Learn more and order
great seafood.
Grassfed Organic Beef
US Wellness Meats has Organic grass-fed beef which
is the highest quality beef you can get! Red meat is
not healthy UNLESS you're getting it grass-fed and
organic or wild game. I highly recommend meat from
healthy animals who are free to roam outdoors, eat
grass, and get natural sunshine. The meat is not only
tastier, but much richer in vitamins and healthy fats!
Learn more and order healthy beef.
Other exceptional food resources,at:
www.FoodForKidsHealth.com/food-resources
©Copyright 2009 Rockwell Nutrition, Inc.
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