3 Great Protein Shakes

An Easy Way to Get Your Whey

'A Spoonful of Sugar Makes the Medicine Go Down...' sang Julie Andrews in Mary Poppins, the story of a magical nanny caring for three suburban children during the Victorian Age.

Her point was that though medicine (or tonics or castor oil) was necessary, sometimes children had to be encouraged to swallow it.

Medicines, tonics, foods and supplements that are good for our health aren't always very tasty. We humans are spoiled in that we want the things we put in our mouths to taste good.

So, while Mary Poppins disguised the medicine with a spoonful of sugar, we are disguising our protein supplements with ingredients that taste good.

This doesn't have to be so, though. Why not use ingredients that are good for our health as well as taste good? When you think about it, many of the fresh foods we eat fill that bill.

How about using fresh fruits as the flavoring agent in our protein shakes? What about raw nuts or flavored, natural yogurt? Honey as a sweetener is much better than that "spoonful of sugar," and it is a natural healing balm for a variety of ills.

On of my favorite ways of making a healthy protein shake is to use some fresh strawberries, a couple of ice cubes and a glob of honey in my blender, whirr until the ice is blended and drink it down... delicious... and very healthful.

More elaborate protein shakes can be easily made, all it requires is a little imagination and a blender (or a large glass, a strong spoon and an energetic manual whipping).

Here are three recipes that are healthy and delicious.

A Berry-Berry Shake - So tasty you'll think it's sinful.

• Mix two scoops of raspberry yogurt (the natural kind) with protein powder
• Add 4 strawberries
• Add 15 blueberries
• 16 ounces of nonfat or skim milk
• 1/2 cup of ice cubes
• 1 tablespoon of raw honey (locally produced if possible)

Protein Almond Boost

• Mix 2 scoops of Vanilla Whey Meal or other protein powder with
• 12 ounces of skim milk
• 1/2 cup of dry oatmeal
• 1/2 cup of raisins
• 12 shredded or slivered almonds
• 1 tablespoon of peanut butter
• 1 tablespoon of raw honey

Wild Berry Frappe

• 2 scoops of vanilla flavor whey protein powder
• 8 raspberries
• 4 strawberries
• 15 blueberries
• 16 ounces of nonfat or skim milk
• 1/2 cup of ice cubes
• 1 tablespoon of raw honey

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These three recipes are a few of the hundreds of ways to make your "medicine go down." They taste good and all the ingredients are healthful and nutritious. Use your own imagination to develop a few of your own favorite recipes from readily available ingredients.

Fresh fruits are great when they are in season and you should be eating all of them you can. When they are not in season, frozen, unsweetened, natural fruits are a good alternative.

In fact, using frozen strawberries or other fruits means you can eliminate the ice cubes from the blender and still get a frosty, refreshing drink.

Many different fruits mix well with the protein powder and skim milk; bananas, oranges, kiwi, mango, apples, papaya, cranberries, currants. Nuts are also a healthy additive to your protein shakes.

For a real protein boost, break a fresh egg into your blender with the other shake ingredients. Eggs are one of the best forms of 'useable' protein, according to bodybuilding nutritionists.

Enjoy your protein shake as a meal substitute or a between-meal snack. These recipes and any of your own creation will make it taste so good you will look forward to the refreshment.

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