Nutrition Supplement Recipes

High Protein Milk
Yield: 4 cups

4 cups whole milk
1 cup skim milk powder
Directions:

• in a blender combine the whole milk and skim milk powder
• blend until all the skim milk powder is dissolved
• place in a sealed container in the refrigerator (for no more than four days) Note: Use in milkshakes, smoothies, soups and cereals.

Nutritional content for 1 cup (8 oz):
Calories – 146 kcal
Protein – 12 g
Carbohydrate – 18 g

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High Protein Milkshake
Yield: 1 cup

½ cup ice cream
¾ cup high protein milk
½ teaspoon vanilla

Variations for the High Protein Milkshake
Make the High Protein Milkshake Recipe above and then add the following. The nutritional content is for the finished drink.
Banana/Cinnamon – add 1/3 cup or ½ small banana and ½ teaspoon cinnamon

Nutritional content for 1 cup (8oz):
Calories – 232 kcal
Protein – 8 g
Carbohydrate – 35 g

Chocolate – add 1 tablespoon chocolate syrup

Nutritional content for 1 cup (8oz):
Calories – 216 kcal
Protein – 8 g
Carbohydrate – 30 g

Coconut/Peach – add ¼ teaspoon coconut flavoring and ½ cup frozen peaches
Nutritional content for 1 cup (8oz):
Calories – 196 kcal
Protein – 8 g
Carbohydrate – 26 g

Coffee – add 1 teaspoon instant coffee
No change of nutritional content for 1 cup (8oz):

Chocolate Monkey – 1/3 cup or ½ small banana, 1 teaspoon instant coffee, 1 tablespoon chocolate syrup and 2 tablespoons peanut butter
Nutritional content for 1 cup (8oz):
Calories – 466 kcal
Protein – 8 g
Carbohydrate – 53

Fruit (canned) – add ½ cup canned peaches, pears, cherries or fruit salad

Nutritional content for 1 cup (8oz):
Calories – 226 kcal
Protein – 8 g
Carbohydrate – 34 g

Note: The fruit used was canned in pear juice. If you need more calories choose fruit canned in syrup.

Fruit (frozen) – add ½ cup frozen raspberries, strawberries, pineapple, blueberries or mixed fruit

Nutritional content for 1 cup (8oz):
Calories – 206 kcal
Protein – 8 g
Carbohydrate – 28 g

Maple – add 2 teaspoons maple flavoring and 1 teaspoon maple syrup
Nutritional content for 1 cup (8oz):
Calories – 200 kcal
Protein – 8 g
Carbohydrate – 27 g

Mint – 1/8 teaspoon mint flavoring
No change to the nutritional content for 1 cup (8oz)

Mocha – 1 tablespoon chocolate syrup and 1 teaspoon instant coffee

Nutritional content for 1 cup (8oz):
Calories – 216 kcal
Protein – 8 g
Carbohydrate – 30 g

Spice – add ¼ teaspoon cinnamon and ¼ teaspoon allspice
No change to the nutritional content for 1 cup (8oz)

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High Protein Pudding

Yield: ½ cup

2 tablespoons instant pudding powder (any flavor)
2 tablespoons skim milk powder
½ cup 1% milk
Directions:

• combine pudding powder and skim milk powder in a jar with a lid
• add milk and stir mixture until combined
• then shake with the lid on until thick; serve immediately

Nutritional content for ½ cup (4oz):
Calories – 219 kcal
Protein – 10 g
Carbohydrate – 40g

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High Protein Mashed Potatoes

Yield: 1/3 cup serving

1/3 cup plain mashed potatoes (mashed with 1 teaspoon 10% milk fat cream)
2 tablespoons skim milk powder
2 teaspoons margarine or butter

Directions:

• add skim milk powder and margarine to mashed potatoes; serve immediately

Note:
• This recipe could be doubled and a portion refrigerated, then reheated.
• Do not use after 24 hours.

Nutritional content for 1/3 cup (3oz):
Calories – 130 kcal
Protein –7g
Carbohydrate – 20g

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Peanut Butter Shake

Yield: 1 cup

½ cup whole milk
2 tablespoons skim milk powder
1 tablespoon smooth peanut butter or other nut butter if desired
½ cup vanilla ice cream
½ teaspoon vanilla

Directions:

• place all ingredients in a blender and blend until combined; serve immediately.

Nutritional content for 1 cup (8oz):
Calories –370 kcal
Protein – 16 g
Carbohydrate – 33 g

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Pink Lemonade Shake

Yield: 2 cups

1 cup whole milk
½ cup strawberries
2 tablespoons skim milk powder
2 tablespoons pink lemonade concentrate 1 tablespoon lemon juice
¼ teaspoon lemon rind
½ cup vanilla ice cream

Directions:

• place all ingredients in a blender and blend until combined; serve immediately.

Nutritional content for 1 cup (8oz):
Calories – 228 kcal
Protein – 10 g
Carbohydrate – 40g

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Orange Whip

Yield: 2 cups

1 cup orange juice
½ cup pineapple juice
½ cup 2% milk fat cottage cheese
½ cup whole milk
1/3 cup or ½ small banana

Directions:

• place all ingredients in a blender and blend until combined; serve immediately.

Nutritional content for 1 cup (8oz):
Calories – 210 kcal
Protein – 10 g
Carbohydrate – 36 g

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Pineapple Cheesecake Smoothie

Yield: 3 cups

1 cup frozen pineapple
½ cup 2% cottage cheese
¼ cup regular cream cheese
2/3 cup whole milk
¼ cup canned peaches (canned in juice)
½ cup peach juice (from can)
½ teaspoon vanilla
1 tablespoon honey

Directions:

• place all ingredients in a blender and blend until very smooth; serve immediately.

Nutritional content for 1 cup (8oz):
Calories – 250 kcal
Protein – 8 g
Carbohydrate – 36 g

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Pumpkin Pie Smoothie

Yield: 2 cups

¾ cup pumpkin pie filling
1/3 cup or ½ small banana
½ cup whole milk
¼ cup 10% milk fat cream
2 tablespoons hemp protein (powdered protein with 20g protein in 4 tablespoons powder)
1 teaspoons cinnamon
½ teaspoon ginger
¼ teaspoon allspice

Directions:

• place all ingredients in a blender and blend until very smooth; serve immediately.

Nutritional content for 1 cup (8oz):
Calories – 227 kcal
Protein – 12 g
Carbohydrate – 42g

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Mango Eggnog

Yield: 2 cups

½ cup pasteurized egg white (can be found in the dairy department of your grocery store)
1 cup whole milk
1 tablespoon honey
1/3 cup ripe fresh or frozen mango
1/3 cup or ½ small banana

Directions:

• put the egg white in the blender and blend for one minute until foamy
• Add the remaining ingredients to the blender and blend until smooth; serve immediately.

Note: if desired, nutmeg may be sprinkled on top

Nutritional content for 1 cup (8oz):
Calories – 200 kcal
Protein – 11 g
Carbohydrate – 32 g

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Create your own combo!

Step 1: choose your base product

• whole milk
• soy milk
• cream
• ice cream
• almond milk
• rice milk
• coconut milk
• yogurt
• evaporated milk

Step 2: choose your protein add-in

• skim milk powder
• protein powder
• hemp protein
• nut or seed butter
• peanut butter
• ground nuts
• cottage cheese
• tofu
• pasteurized egg white

Step 3: choose calorie add-in

• canola oil
• sunflower oil
• olive oil
• avocado
• coconut oil
• ground flax
• chia seeds

Step 4: choose flavoring (or combination)

• berries
• oranges
• banana
• chocolate syrup
• cinnamon
• coconut
• any fruit of your choice
• vanilla or almond extract
• mint