Wednesday, December 4, 2013



  • 1/2 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
  • 1/4 cup Water
  • 1/4 cup Bob's Red Mill Gluten Free Quick Oats
  • 1oz Pecans (about 1/4 cup)
  • 1/2 scoop ON Whey Protein Powder Vanilla Cream
  • 1 Tlbs Chia Seeds (optional)
  • ! packets Truvia
  • Vanilla Extract

Nutritional Information:

408.5 Calories, Fat: 26.75g, Sat Fat: 4.5g, Cholesterol: 15mg, Sodium: 72.5mg, Potassium: 27mg, Carbohydrates: 27g, Dietary Fiber: 10.5g, Protein: 19g


Blend and enjoy!  


Pecans are very high in calories and are a great source of  unsaturated fats (healthy fats).   Although, this protein shake is on the healthy side, it is high in fat.  1 cup of Pecas = 684 Caloires and 71g Fat (6g of unsaturaed fat, 21g polyunsaturated and 40g unsaturated)  I only used 1/4 cup, about 1oz, which is a recommendable serving size for nuts.  I recommend drinking this in your high-fat day. 

Interesting Facts about Peacas: 

  • Pecans contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness. 
  • Good source of monounsaturaed fatty acids, like oleic acid adn an excellent soruce of phenolic antioxidant. 
  • Regular addition of pecan nuts in the diet helps to decrease total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood.
  • Rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
  • Excelent source of Vitamin E. 

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