Rise and Shine Apple Shake Recipe

Looking for something to keep you feeling full? Turn to fiber. Here’s an apple shake that provides almost half your daily needs.

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Bulk up, belly down! Aim for 25 to 30 grams of fiber per day from fruits and vegetables. On a daily basis, most North American women get only about half the recommended amount. This shake will help you reach your goal.

Rise & Shine Apple Shake

Ready in: 5 minutes

Makes: 1 serving

  • 1 small apple, cored, chopped into chunks (skin left on)
  • ¼ cup dried, pitted prunes
  • 1 tablespoon all-natural peanut butter
  • 1 teaspoon ground cinnamon
  • ½ teaspoon minced ginger root
  • ½ teaspoon ground cardamom
  • 1 scoop vanilla whey protein powder
  • ¾ cup cold water

Blend ingredients until smooth.

Nutrition Facts (per serving): Calories: 390; Total Fats: 9 g; Saturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 35 mg; Sodium: 50 mg; Carbohydrates: 60 g; Fiber: 10 g; Sugar: 37 g; Protein: 22 g; Iron: 1 mg

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