I first came across this protein shake at a juice bar in Toronto (Canada, where I am from originally) called "Juice for Life". They called it 'the swoosh', I suppose because it is energy and protein packed enabling you to perform Nike like feats for the rest of the day. Or whatever... Regardless, the name has stuck for me, and I have been making swooshes off and on for almost 10 years. My recipe is not exactly like the original, but along the same lines. If you like chocolate, peanut butter and banana this is the shake for you.
1 cup soy milk or rice milk
2 heaping tbs of vegan protein powder (flavourless or chocolate flavoured)- I use phyto protein- derived from pea protein isolate**
1 tbs fairtrade cocoa powder
1 1/2 tbs natural peanut butter (or almond butter if you prefer)
1 sm banana or 1/2 lg banana
a few ice cubes
I also add
1 tbs udo's 3-6-9 oil
1 tbs ground flax seed
1 packet liquid iron supplement
Put all ingredients in a blender and blend until smooth
With this shake I am guessing I am consuming around 250-300 calories, 30 grams of protein, 7 grams of fiber and maybe 5-7 grams of fat... that's a really rough guess.
I would have it as a meal replacement (generally breakfast) normally, but when I'm pregnant it's the perfect middle of the day 'snack' to get me through until dinner. I like having it more often when I'm pregnant because then I know I've had a my daily protein intake and if I don't eat much more protein (pasta for dinner or something), my body has already had enough to maintain, sustain and create for the rest of the day.
Hope you like it!
** I am really not into soy protein powder because as a vegetarian I drink soy milk and also use tofu 2-3 times a week, like with everything, I believe it's important to moderate the amount of soy protein in my diet.
** I am also repelled by the thought of conventional protein powder which is made of whey (dairy derivative) as they dairy is probably the lowest of the low form of dairy bought cheaply from factory dairy farms, not organic and filled with antibiotics, puss and who knows what other kinds of dairy disgustingness.
Added Note: L'il B has sips of my shake, and I wouldn't recommend more than that for a bub younger than 2, but if you have an older toddler that's on a hunger strike, smoothies of all sorts are a great way to get a little hidden nutrition into them.