Peanut Butter Protein Shake


For the next few months, we’ll be sharing easy, alternative recipes that you can try at home, courtesy of Fria’s Superfoods.

Fria’s Superfoods is a locally owned delicatessen, ‘sprouted’ by Fria Hiemstra. Fria is a health enthusiast but, just like you and I, struggles to eat well all the time and has often ‘fallen off the wagon’ in favour of sugar, white flour and additives. So, a few years ago, she decided to “healthify” the treats she eats to have her (healthy) cake and eat it too! These illustrated recipes are her attempt at helping the masses stay on track.

Let’s start with one of Fria’s easiest and yummiest recipes yet, the post-workout peanut butter protein shake:


You will need:

  • 1 banana
  • 1 egg (raw)
  • 1 tablespoon honey
  • 1 teaspoon vanilla essence
  • 2 tablespoons peanut butter
  • 2 tablespoons Vibrant Health Pro Matcha or a pea protein powder
  • 200ml of milk

Step One:

Add all ingredients to the blender and turn on high until everything is nice and creamy.

Step Two:

Pour into a glass… en voila!

It really is that easy. Just don’t forget to close the lid before you blend, or the job gets tougher with all that extra cleaning!

Why a protein shake?

Because at this time of year we’re still pretty active and on some days, preparing a protein-rich meal after a workout can be a hassle. That’s why smoothies with added protein powder are a fast and easy option that hit the mark.

Protein shakes help deliver much-needed amino acids and essential nutrients to muscle cells after a strenuous workout. Fria uses pea protein powder because it is a high-quality protein with an amino acid ratio similar to that of human muscle. It is easy to digest and especially rich in glutamic acid, an amino acid essential in carbohydrate metabolism. It’s also gluten- and dairy-free.

You’re probably wondering why a raw egg. It increases the shake’s protein content – an average egg contains six to seven grams of protein.

Peanut butter – not only delicious – contains powerful antioxidants like vitamin E, magnesium, potassium and vitamin B6. Studies suggest that eating peanuts can decrease your risk of heart disease and diabetes, amongst other health conditions.

Banana and honey both work well with peanut butter but can also both be used as an alternative to sugar, which we all know is bad for us.

Now if you’re vegan, there’s only a couple of substitutes you’d need to make, to make the smoothie suitable for you:

  • Replace the raw egg with some extra pea protein powder
  • Replace your honey with maple syrup or xylitol, depending on whether you want a sugar free version
  • Swap out the 200ml dairy milk for your non-dairy milk of choice



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