Smoothies & Shakes

Smoothies and shakes offer protein, fiber and vitamin-rich drinks built on a base of fruit, milk, yogurt or plant-based beverages, as a light breakfast or a between-meal snack. Tatonia has dozens of smoothie and shake recipes; the leading ones include green smoothie (spinach, banana and apple), berry blast (mixed berries and yogurt), coconut mango shake, protein shake (banana, peanut and milk), cocoa avocado smoothie, the classic strawberry banana and an oat breakfast smoothie. The basic difference between a smoothie and a shake: a smoothie is fruit and vegetable based (water, coconut water or a little milk), while a shake is milk or ice cream based, thicker and sweeter. For a disciplined preparation, the classic order is: first the liquid (1 to 1.5 cups), then soft fruit (banana, strawberry, mango), then leafy greens (spinach, kale, purslane), and frozen fruit or ice on top. This order does not overload the blender blade and keeps the motor from straining. Using frozen fruit instead of ice gives an advantage in both texture and taste (no wateriness). To add protein: 1 to 2 tablespoons of peanut butter (8 to 9 g protein), 1 scoop of protein powder (20 to 25 g), Greek yogurt (100 g, 10 g protein) or tofu (50 g, 4 g protein, vegan). For fiber, adding chia seeds (11 g fiber in 28 g) or ground flaxseed (8 g in 28 g) is classic. This page offers a wide range, from light breakfast options to heavy post-workout protein shakes, from child-friendly sweet classics to detox green smoothies. A smoothie should be consumed as soon as it is made (oxidation and separation begin after 30 minutes).