Nutrition On-The-Go: Super Shake Series

Corey KisselNutrition

Recipe #1: Smooth and Creamy Peanut Butter Banana

How many times have you found yourself in a crunch for time that left you making less-than-stellar nutritional choices?

How about being so busy that you didn’t even have time to make a grocery list – let alone plan, cook, and eat an entire homemade meal while trying to balance work, family, sleep, and all of life’s demands?

Instead of allowing the nearest fast-food drive-thru help you make your decisions on what to eat, I propose an alternative…

I’m talking, of course, about the Super Shake. A meal in a glass – it is a very simple concept, but one that can go a long way in a short amount of time with a little bit of preparation beforehand.  Precision Nutrition coined the term of the concept I am referring to, and they provide a great template on how to create these delicious and nutritious options.  You can read more about these Super Shake options with the full step-by-step infographic here.

Today, I will be sharing with you my favorite combination to date!

Smooth and Creamy Peanut Butter Banana Shake Ingredients

Step 1:

Gather your ingredients and begin by adding 16 oz Whole Milk (you can substitute almond milk, coconut milk, or milk of your preference here to adjust for your personal taste, digestion, and caloric needs.  You can even use water if you would like) to your blender to form the liquid base.  I used Simple Truth Organic Whole Milk for this recipe.

Step 2:

Add 2 scoops of Levels 100% Grass Fed Whey Protein (Vanilla Bean) Protein Powder.  This protein poweder has good flavor, a solid ingredient label, and really focuses on quality.  Levels 100% Grass Fed Whey Protein Powder can be purchased here (

Step 3:

Add in two handfuls of Spinach.  This is a great way to get in some extra vegetables while still maintaining the great flavor of the other ingredients in the shake.  

Step 4:

Break a frozen banana in half and add on top of the ingredients inside of the blender.

Step 5:

Add in 1 Tablespoon of peanut butter, and half a tablespoon each of both flax seed and chia seed which allows for a good dose of healthy fats to be added into the Super Shake.  This will slow down the digestive process to prevent any blood sugar swings while boosting the fiber, protein, and omega-3 fatty acid profile. 

Step 6:

All Ingredients in the Blender

Top off the mixture with ½ teaspoon of cinnamon and give it a blend! Picture here is Frontier Co-Op Organic Ceylon Cinnamon which has a great flavor.  If you already have a jar that you can add the powder to, like my wife and I did, you can purchase this cinnamon in bulk on Amazon here.

I used a two-speed Vitamix to combine the ingredients of this shake, starting out blending on low and then moving up to the high power for around 30 seconds.  The shake came out smooth, nutritious and delicious – my favorite Super Shake to date.

Finished Product

All that’s left for you to do is stock up on the ingredients and prepare your kitchen for the next time you’re in need of some high quality nutrition on-the-go.  You’ll be happy you did knowing you are nourishing your body with the fuel it needs to run on all cylinders as you enjoy sipping on your Super Shake!