It’s Sunday and we’re back with another Breakfast Bites post. If you haven’t already, check out the last blog post on fruit and vegetable supplements now – it’s tied in with this Breakfast Bites one.
Last time I posted about fruits and veggies, we got into the nitty gritty of whether or not fruit and vegetable aka super food supplements are really worth it and the importance of whole foods, backed with some quality research to match the results. This time around, I figured I’d share a good polyphenol rich shake with you to get your morning started.
If you read SUPP UP. No Bull, Whole Food Military Nutrition at Home, you’ll know why it’s important for your daily intake to contain a healthy dose of polyphenols aka antioxidants.
Macronutrients are important, but getting your minerals and antioxidants is equally imperative. While things like protein, carbs, and fats help you build muscle and keep a good looking physique with energy, things like antioxidants or more specifically, polyphenols make sure you keep oxidative stress and potential diseases at bay.
Here’s the recipe – it incorporates whole fruit and vegetables, legumes, nuts, MUFAs, and your choice of a superfood supplement.
Easy Polyphenol Packed Shake Recipe
Makes: 1 serving
Prep Time: 5 minutes.
Total Time: 5 minutes.
- A blender
- A tall glass
- 250 ml oat milk
- Roughly 30-40 grams mixed berries (approx. a handful)
- 2 Tbsp white beans
- 2 Tbsp pumpkin seeds
- 1 Tbsp flaxseed
- 1 Tbsp extra virgin or virgin olive oil
- Roughly 25-30 grams of walnuts (a small handful)
- 1 scoop your choice of a super food supplement (make sure it has a high ORAC factor)
- 15 grams whey protein isolate (chocolate or vanilla)
- 15 grams micellar casein (chocolate or vanilla)
- Put everything in a blender and blend for 60 seconds.
- Pour it into a glass.
Yeah – this is meant to be easy.
This is a good and quick way to cover off getting some of your polyphenols, and serves as an addition (not a supplement) to fruits and vegetables in your daily meals. This mainly serves as a template – experiment, and mix things up by using other fruits and vegetables mentioned in the SUPP UP. No Bull, Whole Food Military Nutrition at Home guide – buy it today as a bundle with the SUPP UP. No Bull Meal Planner.
That’s all, folks.
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If you’ve already bought the guides (hey, thanks), and like the free knowledge gained on the SUPP UP. blog – then go ahead and check out the other gear in my shop.
Pick up some whey protein for your next workout, new threads for that sleeve-splitting arms day, or something else that’ll help you remember that when it comes to fueling and training your body, once you learn how to, where you are matters less.
You’ve already bought all the gear and guides? Well damn – thanks. Not looking for anything in particular in return? Then go ahead and donate whatever you like.
One more thing – if you go ahead and get the guides, you’ll discover what’s unique to each book recipes are available under the “Snacks” chapters (preview of chapters available in shop), and how to eliminate worries or concerns about getting the nutrition you need to stay fighting fit for when you’re deployed or at home.
Both books have recipes that provide nutritional breakdown so it makes things nice and easy.
Drop by next week for yet another great post to add to your workout and nutrition arsenal.
Stop doing guesswork, start making the necessities of your life easier.
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Breakfast Bites: Easy Polyphenol Packed Shake Recipe. is a post from SUPP UP.
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