Power Shake to cheer you up!

Hey guys!:)


These days are somehow strange.. school hasn’t started and i’m tangled up between studying, checking band-stuff and trying to organize myself.

oh, and i’ve just recently started to do some workout again, and i really love it!

it’s so comforting 2 do sth for my body again..how could i forget how much i love sports?! 🙂


still, tonight i’m not in the best mood and therefore figured i could use something to cheer me up..yes, of course it’s something sweet! 😉


i created this incredibly yummy shake for two purposes:

1.) as stated above, i need some drinkable comfort.

2.) this shake is loaded with healthy power & fuel for the body! which makes it just perfect as a pre- or post-workout shake!


try and be amazed!:)



Power Shake

(makes 2 servings)


– 6 Medjoul dates, chopped

– 2 bananas, chopped

– 3/4 c. coconut milk (i used light)

– 1 T protein powder (i used hemp)

– 1/2 c. water

1/2 – 1 c. mylk (i used soy lite. almond would sure be great!)

– pinch of salt


depending on your taste preferences:

cinnamon, nutmeg, pepper, cardamom, ginger powder; (this makes a great chai-flavour!)



– 1 T peanutbutter

– instant coffee powder

– cocoa/carob powder

–> blend 2gether all the ingredients and enjoy!:)


..e voilå! 


your amazed,


be the master of sweetness!

as you probably have already noticed i’m a huge fan of natural sweeteners.

maplesyrup, ricesyrup, agave,…all of these are delicious, healthy and make u feel good!

thing is, these sweeteners aren’t quite cheap.

being a college student with a rather tight budget, i had to come up with sth more purse-friendly…hello DATE-PASTE!

dried dates are super sweet, yummy and affordable, especially when bought in great amounts.

u can use this paste similarly as you would use the above mentioned sweeteners (or even enjoy by itself..haha) .

get urself a bowl, water, a hand-held blender and go!


1.) depending on how much paste u wanna make, pick up some dried dates and soak them for about 30 minutes in hot water.

2.) get rid of the water that’s left and place your soked dates in a container.

* feel free to use some add-ins: spices, salt, proteinpowder,…i used cinnamon (of course!) and ginger.

3.) blend the dates.

that’s it! pretty easy, duh? 🙂

date-paste should be stored in an air-tight container in your fridge.

one thing i also did once was to soak the dates in tea, such as chai, to add some extra flavor.

i’d love to hear what you did with your homemade date-paste, so try and leave a comment!

here comes some nutritional information about dates:


  • they contain an impressive amount of essential nutrients, vitamins, and minerals, required for normal growth, development and overall well-being.
  • fresh date is made of soft, easily digestible flesh with simple sugars like fructose and dextrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, dates are being used to breakfast during Ramadan months.
  • rich in dietary fiber, which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.
  • contain many health benefitting flavonoid polyphenolic antioxidants known as tannins. Tannins are known to have anti-infective, anti-inflammatory, and anti-hemorrhagic (prevent easy bleeding tendencies) properties.
  • good source of Vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and is essential for vision. Vitamin A also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A is known to help to protect from lung and oral cavity cancers.
  • very rich in antioxidant flavonoids such as beta-carotene, lutein, and zeaxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen free radicals and thereby found to be protective against colon, prostate, breast, endometrial, lung, and pancreatic cancers.
  • Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen carrying capacity of the blood.
  • good in potassium. Potassium is an important component of cell and body fluids that help controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases.

  •  rich in minerals like calcium, manganese, copper, and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting, and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Magnesium is essential for bone growth.
  •  adequate levels of B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid, and riboflavin. These vitamins are acting as cofactors help body metabolize carbohydrates, protein, and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.
so, let’s celebrate the dates!:)