There is something in the water.
Ok, there are probably lots of things in our water… I don’t think about it.
This weekend I must have been drinking the ‘roid water because I was hitting PRs all over the gym. I don’t feel any different in terms of ability, but for some reason the weights were lighter these past few days.
My Saturday PRs were: (unassisted) dumbbell chest press, include bench press with a twist, and pullovers. Then on Sunday I PR’d on the read delt machine. I’d been stuck at the same weight forever… but I turned up the music and told the thing is was going to move Cee Lo-style.
The only thing I’ve changed is to make sure that immediately following a workout I have whey protein with a complex carb. That works for me because my favorite post-workout snack is a protein shake.
I had not been making many – it’s too cold – BUT Heather gave me a good reason to being them back into my life with her Meatless Monday A-Z ingredient: Xanthan Gum!
Xanthan gum is a thickening agent and it prevent separation. These qualities make it a perfect smoothie/shake addition! If you read the ingredient list for most ice creams and milkshakes, you’ll find Xanthan gum, as it gives these desserts a fabulous creamy texture.
Bananas are often used to make shakes thicker in the healthy-living community. I used it in my Oatmeal Cookie Shake! Never one to settle for “normal,” I began using alternatives like butternut squash or sweet potatoes to thicken my protein-laced creations. What I never thought to do until this weekend was use BOTH.
Sweet banana and butternut make for one fabulous combination. It’s almost like a cold pie filling! I loved it with the almond extract – it makes everything taste like cookies to me.
This shake is especially good to have post workout – you get your 20g of protein from the powder, carbs from the banana and butternut, potassium for muscle recovery from the banana, and anti-inflammatory benefits from ginger and cinnamon.
A little bit of Xanthan goes a long way here with the already-creamy banana and butternut combo. What results is a treat so fantastically thick you’ll need to eat it with a spoon.
If you’re so inclined – and I am ALWAYS inclined – you can toss in some spinach for an extra serving of greens. You can’t taste it. Don’t be scared.
Yes, I put this back in the blender after taking pics the “normal” colored shake.
Butternut Banana Shake
- 1 scoop vanilla protein powder
- 1/3 C butternut squash, pre-cooked
- 1/2 banana
- 1/2 tsp cinnamon
- 1/2 tsp almond extract
- 1/2-1/4 in piece fresh ginger
- 1/8 tsp Xanthan gum
- 6-7 drops liquid Stevia (optional)
- Spinach (optional)
- Ice + water, to taste
Place everything in a high-speed blender (I used my Vitamix) and blend until smooth.
Transfer to a glass and enjoy!
***
I know some one will ask… that spoon is from this Etsy shop. Good luck. I spent an ungodly amount of money on spoons.
Can you name a food that starts with an X? I think I can name 2… I have NO idea what Heather’s going to do for the next few rounds!
Have you ever used thickeners for before?
Mmmm, that looks delish. I don’t use whey, but I love to make smoothies. I really like the idea of bananas and butternut squash. I’ll have to try it!
I did it with Sun Warrior too – or you could leave out powder altogether!
girl, your arms are looking great! Seriously, keep doing whatever your doing!!
Awwww… thanks, friend!
Nice work on the PR! I love my smoothies and shakes. Thanks for my new favorite!
Thank you for trying it!! 🙂
i’ve recently discovered my love of sweet potato and banana together. see tomorrow’s recipe 🙂
Haha – great minds. 🙂
Great job in the gym. Beast mode!
The smoothie looks great, hon. 🙂
Thank you so much! 🙂
I’ll say it again, you are SOLID and your biceps rock. Wahoo!
This weekend marked a pr for me too with pull-ups and chin ups. I love getting stronger!! Doesn’t it make you feel so accomplished and proud?
As always, your creations never cease to amaze me. This looks like a winning combo and I can’t wait to give it a go. I’ve been freezing sweet potato purée in ice cube trays (and coconut milk cubes) to add to smoothies. So creamy.
X foods? How about Xochitel Tortilla Chips from Whole foods? 😉 the only other is a special variety of grapes called Xinomavro grapes.
Way to go with your PRs!!! Pull up make SUCH a difference.
I love your idea to freeze the puree! I need to start doing that – I freeze everything else. 🙂
On a hunt for those grapes now…
ya buddy! PR!!!! You are one lean mean lifting machine! There are so many great benefits to whey protein. The good kind!
Congrats on your PB’s! I love it when you hit a new goal and the weights you were used to lifting just feel so much lighter!
That smoothie looks so yummy too!
I love using xantham gum; especially in protein fluff if it looks like its gonna deflate – it helps hold it all together!
Delfate is such a good description! 🙂
This sounds perfect! YUM! You know I’m all about the winter squashes these days. 😉
Congrats on the PRs! I’m so proud of you. You work so hard. I hit one on leg presses today that I was pretty proud of. I’m working those quads like a crazy girl!
I hope you have a great week!
Are you orange yet? 😉
Congrats on your PR!!! I can’t stand leg day, but jacked quads are so hot. 🙂
Congrats on the PR’s what an awesome weekend for you! Love this recipe too. Xanthan gum always makes my protein shakes amazing!
I need more shakes and smoothies in my life. Really, I need to get over my fear of having to wash the blender.
Lee! You don’t even have to wash it… half the time i just give it a good rinse.
I love using bananas as thickeners. Per your suggestions, I also use avocados every now and then!
Avocados remain my favorite! Have you done sweet potato yet? It’s a close second.
Great job on the PRs! You are looking like a LEAN MACHINE! Wowza!
Sometimes my body like xantham…sometimes it doesn’t. I haven’t added xantham to anything in a while.
Your shake looks great. Love the butternut addition 🙂
That means so much coming from you, Rockstar. 🙂 Thank you!!
I hear if you don’t do well with soy or gluten, then xanthan is tough. Gur seems to be easier on the tummy.
Holy arms lady – rockin’!! I have used thickeners often. I like to use tapioca flour to help thicken sauces too.
That’s a good one! And cornstarch!
I need to try that Xanthan gum. I don’t make a lot of smoothies – burned out when I was younger & doing what you are doing now – me for too many years drinking them. 🙂 I almost thought that was a creamsicle smoothie!!! I love that flavor!
CONGRATS on your PRs!!! Maybe you just got past a sticking point OR did you add anything new into food or supplements?
I have an orange smoothie! https://www.sprint2thetable.com/recipage/?recipe_id=6028346
thank you! I think it’s a little of both – I’ve been getting more cals in and really making sure to have my whey post-workout.
Dang those arms are looking amazing!!! As always!
I keep seeing those spoons and really want to get one on etsy. love that site
Beware… it was an addicting experience. 😉
Gorgeous arms! Wow! 🙂
Besides bananas and greek yogurt, I started using other thickeners a couple of years ago after learning about them from Heather (HEAB). So, I use a combo of xanthan and guar gum. They seem to compliment each other well, but I have definitely learned the hard way. There were many shakes that got tossed due to using too much of these gums–they are finicky! I like idea of trying butternut squash with banana. Good one!
I need to try the combo… does the guar addition make a big difference?
Here is the link to the post that first “taught” me about the gums! http://smoothiegirleatstoo.blogspot.com/2009/11/why-i-use-xanthan-and-guar-gums-in-my.html
This is awesome – thank you! I’ll be buying some guar this weekend. 🙂
Sounds like you had an awesome weekend indeed.
Ingredients with the letter X: xylitol
Kind of a hard letter to work with (as are many at the end of the alphabet).
I think the shake looks delicious (with and without the spinach) plus who wouldn’t want to eat it with that awesome spoon (thanks for the link, because yes I was going to ask).
Have a great Monday Laura!
That was the only other X I could think of too. It is a hard one! Y and Z are going to be difficult too.
Hope you’re having a great one!
Ya know, I hadn’t thought to use butternut squash in a smoothie before, but that’s just genius! I’ve done avocado, and people always give me a crazy look, but now I’ll get crazier looks with the squash!
I have used xanthan gum, and it’s amazing how a teeny tiny amount can thicken up a shake.
Thanks for the recipe ideas!
Thanks so much! I love avocado too. Anything creamy, really. Have you done sweet potato?
congrats on the PR – you just rock, all around. (the one time I was on steroids I *really* wanted to see if they would help my workout… 😉 doc said no)
this shake sounds amazing – I love the butternut AND the ginger!
LOL! Thank god for your Dr. 😉
Sounds like a really good shake. I’ll have to try to make that one. Girlfriend, your arms are AMAZING!!
Thank you, Jen!!
I love the butternut squash in this – although I would like to be able to purchase pre-chopped squash instead of struggling through it. 🙂 I’m a pansy!
You are not! You make some crazy stuff. I just cut it in half and roast it at the beginning of the week while I do my food prep. That way I can just lop off pieces as I want it.
I would never have thought of putting squash in a shake, but this sounds delicious. Can I just have it for dessert?!
It would make a great dessert – you could thicked enough to call it yogurt! 🙂
Okay, yum… eat it with a spoon? I’m sold! I need to start experimenting with xanthan gum. And wow on the prs!! That impressive- you look so strong, too!
Thank Laura! Let me know if you try it out. 🙂
I have never heard to butternut squash in a smoothie. I wish I would have tried it when I had 5 squash in my house 🙂
Okay this sounds soo good! Butternut squash and banana, I am going to have to try this!
Please let me know what you think if you try it! 🙂
Funny- I’m actually posting about xanthan gum and post work whey protein shakes on my WIAW post this week. 🙂 I could have gotten my act together to join in on Heather’s party today, but once again, I did not.
Maybe I will just be late and post it tomorrow…
I just started having a shake after morning workouts last week. I was really bad and would sometimes wait two hours after I was done to make something to eat- but decided to have a small shake RIGHT away and then a “real” breakfast later.
I freaking love the magic of xanthan gum. 🙂
Great minds! 🙂 Have you noticed a difference since you’ve been drinking them? It’s really helped me!
Looooove thick smoothies. If I can’t eat it with a spoon, then it’s definitely not thick enough. I’ve used xanthan gum on a few occasions, but my stomach didn’t approve so it’s back to using bananas, tofu, avocado, and oatmeal for me.
I’m the same way! Tofu is a really great thickener. Have you tried guar gum? I hear that’s easier on those with sensitive stomachs.
Ohhhh! Good one! Love the with and without spinach photos – but I’m always inclined to add some greens and up the spinach too! Great ideas and thanks for the good share…I have an open can of pumpkin in my fridge; maybe I’l whip this up later!
Thanks, Bonnie! It would be delicious with pumpkin. 🙂
That shake sounds wonderful. I love anything with banana it is. That’s perfection in my book!
Thank you! Bananas are my favorite too. 🙂
To be honest, xantham gum still kind of creeps me out. But it is fun to play with. Maybe it is because it’s based on some sort of bacterial enzyme or extract. Guar gum just seems so much more hippie-fied since it is plant based.
I’m still kind of in love with what it can do, though. Pumpkin pie whipped cream is DEFINITELY in my future. And Banana Cream Pie. Mmmmmm….
I’ve never tried guar… next on my list!!
And YES to banana cream pie!!!
Great job on the PR’s, you are amazing!!
I love xanthan. It’s seriously a miracle for smoothies, I can’t have it everyday otherwise my stomach hates me, but I will not make a smoothie without it.
Spoons + smoothies is a must!
Mmmm this looks SOOOO good. I have xantham gum but have never used it! I need to change that 😉 🙂
Congrats on all of those PRs!
Love you
I love that you took the photos two ways, and it always amazes me how little (meaning not at all) you can taste the greens.
By the way, you look ridiculous. You are going to kick some ass at your next competition.
Thanks Meghan! I think everything should be green. 🙂
I love that you put it back in the blender.. haha.. When spinach is added, all smoothies look a like. You’re smart! 😉
The addition of xanthan gum is key! I also like to add guar gum.. extra thick because eating with a spoon is mandatory.
Haha – it’s not tmy first time at the rodeo. 😉
Love this! this may be my pre-yoga snack tomorrow. hopefully I have time to make it!
Props to you on the PR’s. Amazing girl!
Foods that start with X…hmmmm..I’m currently working on a choc bar, Xocolatl by Dagoba. Its 74% dark cocoa and awesome. I don’t know if that counts but its worthy of mention.
Ohhhh… Xocolatl. Love it!
ohh PS > I have a spoon collection too! I have a stamped one from etsy that says “I heart coffee and blogs”
Did you get the one from chobani?!
Yes! Love it too! 🙂
Butternut BANANAS!!! I WOULD GO BANANAS OVER THIS!!! 😉
It’s bananas. B-A-N-A-N-A-S.
our stomachs can’t handle xanthan gum, one thing we learned over the years of eating gluten-free, just can’t do them.
and great job with your PR’s!!!
hugs
Have you guys tried guar? Curious because some people say that’s easier on the tummy.
oh yes, we have tried them all. guar gum is better than others. we used that one the most.
Interesting – thanks for letting me know!
Sounds good, Laura!!
Love that spoon.
Great job on your PRs!! That’s awesome. I love thick smoothies but I haven’t used Xanthan gum. I don’t think that I can name another food that starts with X!!
Thanks so much! It’s a fun ingredient to play with – it’s amazing what it can do!
WOW!! Yay!! Way to go on those PRs!!! Aaaamazing!!! I’ve never used Xanthan gum before… I’ve never really felt like my shakes really *needed* it so I was just being cheap and not buying it hah!
Well, the good thing is a little bit does go a really long way. I think I’ve had the same bag for a year!
Butternut squash in a smoothie? That sounds absolutely spectacular. I want to try it. Ooo, or kabocha in a smoothie?? Perfect dessert squash. And then, yeah, makes smoothie not quite so summery (I’ve given them up in lieu of protein oats for the season, too cold otherwise!)
I swear xanthan gum is one of BEST things I’ve discovered since I started blogging…right up there with peanut flour, coconut flour, and nutritional yeast! I still can’t believe how one little dash in a HUGE smoothie can make it go from slush to oh-my-god-this-is-the-creamiest-milkshake-ever! And seriously, this smoothie is brilliant! I’ve topped a baked sweet potato with banana and yogurt, but NEVER thought to add them both to a shake before! I’ve GOT to try this…and will definitely be using the almond extract (my fave)! I’m with you…totally tastes like cookies! 🙂
Congrats on the PR’s muscle woman! You is looking goooooooood! …even though you kinda look like you’re gonna kill someone in that pic! 😉
You’re putting it with peanut flour??? That’s a bold statement, my friend. 😉 But yes, I am a huge, huge fan. I’ve finaly started using in in dips and dressings too. It’s like a miracle powder!
I do??? Is it weird I find that to be a flattering compliment?
That smoothie looks amazing, and I envy your muscle definition! But it’s not like you don’t earn it, wow 😎
I was wondering if you’ve been using the creatine you mentioned a few posts back? Just with you mentioning a seemingly effortless increase in strength 🙂
Shhhhh…. that’s a future post topic. 😉 Thanks, Jenny!!!
LOL sorry! I look forward to it then! 😀
You may have answered this numerous times, sorry if that’s the case, but was curious as to what model of Vitamix you used?
Thank you!
No problem – it’s the 5200.