The Making of the Wonder Shake! (Video)

Posted: Aug 03 2014

I thought I would do a post on how I make my Wonder Shake so here it is!

I have this most days as a quick, easy and delicious way to get a meal in containing everything my body needs. Plenty of good fats, high quality protein and a small amount of carbs as well as a good amount of micronutrients from eggs, avocado, nuts and spinach. It's also an easy way of getting in a load of raw foods which I believe is important to include in your diet for general health.

I usually have this around 12-2pm as my first meal of the day which keeps me satiated, energised and blood sugar low until I have my evening meal or post-workout shake around 7.30-8.30pm. It can also be used as a pre or post-workout shake.

A powerful blender is recommended (I have a Vitamix) to break down the tough stuff but any blender will do if you don't mind it with a bit more texture!

The ingredients and quantities do vary from time to time depending on what I have or my goals but this is a good example of what I have most of the time. The recipe is as follows:

First Blend - Hard/Fast

Coconut Water (4 fl oz)
Raw Milk (4 fl oz)
Frozen Spinach (2 lumps)
Avocado (half)
Cinnamon Bark (inch)
Coconut Oil (1 tbsp)
MCT Oil (1 tbsp)
Coconut Butter (1 tbsp)
Coconut Flakes (1 tbsp)

Second Blend - Soft/Slow

Eggs (2 large, raw)
UPDATE 03/11/14: Primal Power Whey Protein Concentrate (25g)
UPDATE 03/11/14: Collagen Powder (2 tbsps)
Whey Isolate (15g)
Raw Almond Butter (1 tbsp)
Brazil Nuts (4)
Almonds (8, soaked)
Cacao Nibs (1 tbsp)


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