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Citrus Ginger Shake

Serves 1


    Exercise, can do wonders for our immune system but recovery is also an essential part of strengthening your disease-fighting defenses. Try adding this omega-3 infused Citrus Ginger Shake to your fitness routine for a holistic recovery.


    Supplements for omega-3 oils are available in liquid and capsule form, but if you have trouble swallowing a capsule, try poking one with a pin and squeezing the contents into a delicious Citrus Ginger Shake.


    Citrus Ginger Shake


    • 1/2 cup (125 mL) fortified soy milk, chilled
    • 4 oz (113 g) plain soft tofu
    • Freshly squeezed juice from 1 orange
    • 2 tsp (10 mL) lemon juice
    • 1 tsp (5 mL) grated gingerroot
    • 1 Tbsp (15 mL) hempseed or flaxseed oil, or liquid from 1 fish oil capsule
    • Cardamom (optional)


    Per serving:

    • calories350
    • protein14g
    • fat20g
      • saturated fat2g
      • trans fat0g
    • carbohydrates26g
      • sugars19g
      • fibre3g
    • sodium89mg



    In high-speed blender, combine all ingredients, except oil. Whirl at high speed until smooth and creamy. Add oil and give it a quick pulse. Pour into glass and enjoy. Jazz it up with a pinch of cardamom, if you wish.


    Serves 1



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.