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Recipe: Healthy Green Sham Shake

St. Patty's Day is almost here, which means.... get out your green sparkly hat, because it's minty green milkshake time!

Let's dig into what's really in those green Shamrock Shakes, it wasn't surprising to see Carrageenan, Yellow 5, and Blue 1 on the list. What do you get from these ingredients?

  • The artificial coloring, Yellow #5, is linked with migraines, fatigue, anxiety, and allergic reactions - maybe this is because it contains benzene, a chemical known for its cancer-causing potential.

  • Blue #1 - Found in cosmetics and foods, an unpublished study found that this artificial coloring caused kidney tumors in mice.

  • Carrageenan - A common thickening agent in everything from nut milks to toothpaste, researchers have found carrageenan to be linked with gastrointestinal distress (think IBS) and ulcers/cancers in the digestive tract. It triggers an immune response, and inflammation in the body. And inflammation can promote chronic illness.

This is just to name a few items on the McDonald's Shamrock Shake ingredient list. Can't we do better?

We decided it was time to create a nutrient-dense, real-food version of those yummy minty-vanilla shakes people can't get enough of. Instead of artificial colors and chemical thickeners, we're making a cup full of nutrient goodness.

Here's what you get:

  • Coconut milk - Contain healthy fats, B-vitamins, calcium, selenium, and magnesium to keep you full and help with brain function, delivery of nutrients to all of your cells.

  • Honey (optional) - Local manuka honey has lots of bacteria-fighting compounds that help boost your immune system.

  • Banana - Tons of potassium and when frozen, a great creamy and sweet substitute for ice cream.

  • Spinach - Phytonutrients in leafy greens support detox pathways, as does the fiber. Spinach contains lots of iron, magnesium, B-vitamins, and zinc.

  • Chia seeds - Great source of inflammation-reducing omega-3 fatty acids, calcium, and plant-based protein that help with brain function. Fabulous thickener!

  • Peppermint Extract - Boosts energy, supports digestion, and even serves as an anti-microbial, killing off bad bacteria and harmful invaders that make it to your gut.

RECIPE: The Healthy Sham-Shake

Skip the 400+ calorie, fake-food milkshake from the drive-through and let's make a healthy, nutrient-packed smoothie you won't feel bad about throwing back!

Ingredients - Makes two small shakes:

  • 1 cup coconut milk

  • 1 frozen banana (peel first, then freeze)

  • 1 cup fresh spinach

  • 2 Tbsp chia seeds

  • 1/4 teaspoon peppermint extract

  • 1/2 teaspoon alcohol-free vanilla extract

  • 1 Tbsp manuka honey (optional)


  1. Combine all ingredients into a blender.

  2. Blend until smooth, adding (more) coconut milk or water to desired consistency.

  3. Divide into two cups, top with a fresh mint leaf, and enjoy.

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