Rise & 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.

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