Jiu jitsu Knoxville Tn, Green Warrior shake

GRACIE DIET: Green Warrior Protein Shake


Learn how to prepare a delicious, healthy and easy to make green protein shake. This energetic drink can be consumed in the morning as a quick breakfast smoothie or like a post workout recovery meal.

This super food drink main ingredient is the Spinach. The green leaf is low in calories yet extremely nutritious – High in vitamins A, B6, C, K and E, folate, fiber, manganese, magnesium, iron, riboflavin, calcium, potassium, copper, and antioxidants; good source of thiamine, zinc, and omega-3 fatty acids. The flax seed, which is also considered by many as a super food, will increment your shake with even more fiber and antioxidants.

Avocado is a fruit that is rich in healthy fats, vitamins A, E, C and B, copper and protein. Consuming this fruit supports the production of collagen. Collagen is vital for skin, bone, and muscle rejuvenation.

Oats has complex carbohydrates and you can use it to thicken your protein smoothie. Along with carbohydrates, protein provides energy for the body which helps keep us from becoming fatigued. When we eat foods that contain protein, the body breaks it down into amino acids. These amino acids are necessary for building muscle and blood.

Do you want to make your smoothie taste sweeter and, at the same time, incorporate more minerals? Substitute plain water for coconut water. Coconut water is a natural “sports drink” which contains potassium and minerals like sodium chloride that acts as electrolytes. Synthetic electrolytes contains added sugar and artificial flavors, but coconut water has its own natural sugar and flavor without any fat. Enjoy it!



1 cup of loose organic spinach leaves and stems

1/2 avocado

1/4 cup of oats

1/2 scoop of protein or vegan protein powder

1 tbsp. flax seed

6 ice cubes

1/2 coconut water



SUPERFOODS by Tonia Reinhard

100 Foods to Stay Young by Charlotte Watts

GRACIE DIET created by Carlos Gracie

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