Draught of Fortitude (aka My Morning Shake)

When was the last time you saw an adventurer linger over breakfast?  It’s always a victory feast or some such.  Perhaps it’s because putting on all that armor takes so long, saddling the horse takes time, or perhaps they’re just focused on the loot.  Me…?  I’m usually bleary-eyed, uncoordinated, confused, trying to brush my teeth with my comb, and hoping my socks match.  So I really need to make sure my breakfast is nutritious, quick, and sticks with me.  So what better than a protein-like shake that I can just pour and quaff?  I could try not eating, but I fear I’d join the ranks of the Commuter Zombies.  Nrrg…

I started with a shake that would fill me up, and then moved on to a shake with extras which help contribute to my general well-being.  It’s kind of the same logic as “A Spoonful of Sugar Helps the Medicine Go Down”.

The ingredients all have a rationale.  The plain yogurt avoids adding too much sugar.  This shake does not suffer from lack of sweetness, and if something like Vanilla yogurt was used this would be too sweet.  The whey protein is one of the good proteins (note that flavored varieties have sugars added…), and protein sticks with a person longer; part of the goal here is to manage hunger and snacking.  The oatmeal is there for the fiber, but not too much because oatmeal is also a carbohydrate – which is bad sugar.  Turmeric is good for joints.  Cinnamon is good for the heart.  Ginger is good for many things.  Bananas taste good – oh, and they have potassium.  The frozen fruit mix is mostly for flavor, but if you choose wisely you can work in some anitoxidant properties.  Fairer weather (or climates) are great for this because it’s easier to work in readily available fresh fruit.  The milk is simply a thinner; calcium is good for a person and the yogurt already has plenty of that.  This could also be thinned with alternatives to milk such as rice or soy milk.

I also think I’ve finally found a process of blending this together so it does so cooperatively.  This is mixed half-batch at a time.  I don’t have a Blender of Holding… only a Blender of Might.  So half-at-a-time is necessary.

Draught of Fortitude (serves 6 humans, or one human six times, or one Giant)

  • 1 Blender of Might – using a whimpy blender for this may result in dodging a lid (roll save vs. blender lid…)
  • 32 oz plain yogurt
  • 2 oz whey protein
  • 1/2 c oatmeal
  • 10 dashes turmeric
  • 10 dashes cinnamon
  • 4 T chopped ginger
  • 4 large bananas
  • 24 oz mix frozen fruit (blackberries, strawberries, etc. – fresh is nice if you have it)
  • milk to thin

Add yogurt (16 oz), followed by (remember… half) whey protein, oatmeal, turmeric, cinnamon, and ginger.  The whey protein and oatmeal add body; protein will stick-with-ya longer.  The turmeric is for joint health, cinnamon is good for the heart, and ginger is good for many things.

I usually halve (as in break-in-half) the bananas and then stick them down into the yogurt.  They don’t have to be buried, just slightly submerged to help make room for the rest.  Add the fruit and then the milk.  Usually I will add the fruit, cap the blender, and pour the milk through the pour cap in the top – but I’ve seen a few blenders that don’t have a pour cap.

Start blending this slowly, perhaps on the second speed.  Your blender may go up to 11, but if you start there, you’re probably going to break something – especially if you fail to dodge an ejected blender lid.  Not that I’ve ever done that.

When you’re done, the blender may be too full to pour.  I usually use a ladle or a measuring cup to scoop some out into appropriate vessels.  If I am not serving 6 humans or a giant, I will put these into something I can keep in the refrigerator all week.  This is one of the reasons for the mixed fruit; they make the shake a pleasant rich-purple color instead of a strange brown due to the turmeric and banana (after a few days).

Since I don’t strictly measure the ingredients, I’ve had this last all week some times.  It keeps well over that time, and doesn’t adopt a funky flavor.  One reason for this is that I will separate it into multiple small containers.  The less contact it has with air, the longer it will take to spoil when kept in the fridge.

So this one is more mixing that strict “cooking”.  That’s why the rules are really more like guidelines!

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3 thoughts on “Draught of Fortitude (aka My Morning Shake)

  1. Liz is the green smoothie _QUEEN_.

    I can’t deal with drinking breakfast, unless it is a bloody mary. I just can’t.

    • For me it is primarily about convenience. I’m not terribly good at getting up before 6a anymore, but since that is my typical day now, and my time is short before I hop on a train, breakfast needs to be fast and healthy.

      But if I was starting from a position of not liking this sort of thing for breakfast, I would definitely need to find something else. Which leads me to some investigation I need to do. I can’t do this indefinitely. Even if I need the simplicity of variety, something else needs to be found. In the least, for several weeks I will need to find something that doesn’t involve a copious amount of dairy!

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