1. food and drink
2. desserts and baking

Everyday Balance Protein Powder Recipes
By S. Bulloch and J. Driscoll
Basic Recipe
Full Serve - meal replacement
2 tbs Everyday Balance Protein Powder
1 cup fruit
1 cup liquid
ice blocks if desired
plain or flavoured yoghurt for extra creamy consistency
other flavourings as desired - spices, honey, vanilla
essence, pure maple syrup
Half Serve - mid-morning/afternoon snack
halve all ingredients
Black Forest
2 tbs Everyday Balance Protein Powder - Rich Chocolate
1 cup mixed frozen raspberries and blueberries
1 tbs berry yoghurt
1 cup water or milk*
handful of ice blocks
Mocha Latte
2 tbs Everyday Balance Protein Powder - Rich Chocolate
1 tsp coffee (mixed first with a little warm water)
1 tbs vanilla or plain yoghurt
1 cup water or milk*
French Nougat
2 tbs Everyday Balance Protein Powder - Smooth Vanilla
1 cup frozen fruit - tropical blend (or fresh mango, pear,
apple)
1 cup fresh soy milk
handful of ice blocks
1 tbs natural yogurt
1 tsp honey and a pinch of powdered cinnamon
Anti-Cholesterol Blend
2 tbs Everyday Balance Protein Powder - Rich Chocolate
1 tsp CholestaHealth powder
1 cup fresh soy milk
1 tbs natural yoghurt
Tropical Blend
2 tbs Everyday Balance Protein Powder - Smooth Vanilla
1 small tin of peaches or mango
1 cup fresh soy milk
handful of ice blocks
1 tbs natural yogurt
Cool Bananas
2 tbs Everyday Balance Protein Powder - Smooth Vanilla
½-1 banana (frozen or fresh)
¼-½ cup soaked nuts§ of your choice (cashews and
macadamia nuts work really well in this recipe)
1 cup milk*
1 tsp xylitol or honey to taste
Berry Delicious
2 tbs Everyday Balance Protein Powder - Smooth Vanilla
¾ cup frozen berries of your choice (raspberries work
really well)
½ cup natural yoghurt
1 cup water or milk*
1 tsp vanilla essence
1-2 tsp xylitol or honey to taste
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Let’s Go to Fiji
2 tbs Everyday Balance Protein Powder - Smooth Vanilla
¾ cup frozen mango (frozen or fresh)
¼ cup fresh passionfruit juice (just strain the pulp of 2-3
fresh passionfruits to remove the seeds)
½ cup natural yoghurt
1 cup water
1 tsp vanilla essence
1-2 tsp xylitol or honey to taste
1-2 tsp coconut cream (optional)
Chai Smoothie
2 tbs Everyday Balance Protein Powder - Smooth Vanilla
½ cup silken tofu or 1 egg (raw)
1 cup milk*
1-2 tsp vanilla essence and a pinch each of powdered
ginger, nutmeg, cinnamon and cardamom
½ cup soaked almonds (optional)
Carob, Chocolate or Jaffa Smoothie
2-3 tbs Everyday Balance Protein Powder - Smooth Vanilla
½ cup silken tofu
1 cup milk*
1 tsp vanilla essence
1-2 tsp xylitol to taste
1-4 tsp either cocoa or carob powder
1 tsp fresh orange zest (optional)
Caramel Smoothie
2 tbs Everyday Balance Protein Powder - Smooth Vanilla
2-4 soaked fresh or dried dates
1–2 tsp vanilla essence
1 cup milk*
Egg Nog
2 tbs Everyday Balance Protein Powder - Smooth Vanilla
1 cup milk*
1 egg (raw)
pinch of cinnamon
Method - place all ingredients for each recipe into a
blender with or without extra ice blocks to taste. Blend
until smooth and creamy then serve.
*Milk - use your choice of either low fat organic milk, A2
milk, goats, soy, rice, nut or oat milk. Most recipes are also
delicious just on a base of water, with flavour and texture
contributed from the other ingredients.
Nut Milks - are easy to prepare using any nut alone or in
combination with others. Simply place 1-2 cups of soaked
nuts in a blender with 2-3 cups of filtered water and
blend on high speed until the nuts are the consistency
of very fine breadcrumbs. Strain the mixture through a
muslin lined sieve and use the resulting Nut Milk as a
drink. The remaining Nut Meal can be used as an addition
to breakfast muesli or porridge, in salads, stir fries or
incorporated into patties and croquettes (rice, veggie,
lentil etc).
Tips
 Frozen fruit makes the smoothie creamy and thick
 Different liquids give different flavours and consistency
 Use 1-1¼ cup fluid for different thicknesses depending
on preference
 Low GI fruits - blueberries, strawberries, mixed berries,
pear
 Mix the fruit for different flavours
 For weight loss - use water or low fat liquid with low
GI fruit
 To assist with muscle repair and reduce recovery time
after exercise, drink ½-1 serve of smoothie within
30 minutes after exercise. This provides the muscle
fibres with protein needed for repair and muscle
growth, and restocks the glycogen stores in muscle
 Use ½ serve of a smoothie as a high protein snack in
weight loss regimes, to help stabilise blood sugar and
minimise muscle loss - muscle burns fat
 Ice blocks make the smoothie thicker and icy cold
 Use blender or food processor to mix ingredients.
A food processor mixes in air, making the smoothie full,
fluffy and light
 Have at hand a take away smoothie container, with a
thick straw for easy drinking. Grab a quick smoothie to
drink in the car, on the way to work or before a party
(gives a feeling of fullness, which assists with avoiding
snacks)
 For weight loss regimes - have a smoothie as an
evening meal, followed by a big green salad or a bowl
of mixed vegetables for extra fibre
 Freeze any recipe to create a mousse like consistency,
enjoy with a topping of yoghurt and a sprinkle of nuts
for a delicious, healthy dessert
§
Soaked Nuts - for recipes using soaked nuts simply rinse
1-2 cups of whole raw nuts in a colander and then place
them in an airtight container filled with filtered water
overnight in the fridge, drain the next day and use in
recipes as described. If you don’t use the entire quantity,
they can be eaten as a snack, made into Nut Milks or
placed back in the fridge with a top up of fresh water.
They will keep well for several days this way. Soaked nuts
are much easier to digest.
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