1cupstarch(rice, oatmeal, etc. See Recipe Notes for options)
4ouncesprotein(meat, chicken, protein powder. See Recipe Notes for options)
1piecefruit
1/2 - 1cupveggies or greens
1-2tablespoonsbutter or olive oil
Enough liquid to fill to the 4 cup mark on blender. Use either water or stock.(about 1-2 cups)
Optional: Raisins or Seeds, Cocoa, Stevia Extract, etc. for a sweet version.
Instructions
Blend everything together well for 1.5-3 minutes.
On a Blendtec use "Soup" setting and run for 90 seconds, if it needs to blend again, run another 90 seconds.
Using a Vitamix, blend on high for 60 seconds or more, until smooth.
Notes
Starch options include beans (see How to De-Gas Beans), potato, rice, and oatmeal (or other gluten-free grains). Skip this for a low-carb option. Use sweet potato or other on-plan starch for AIP.
For protein, bacon, beef, chicken, eggs, and cheese (use vegan proteins if necessary) are good choices. Use a quality protein powder for a sweet version.
Fruits that would work well are apple, orange, banana, etc. Use berries for a lower-carb option.
Green peas, green beans, broccoli, and salad mix would work great for veggies or greens.