Breakfast · Recipes

Mint & Chip Shake

Sugar-free, THM-S, Keto,

Nutrition warning!!!

This shake is so freaking nutritious! I know it is called mint & chip, like its some sugary jar of amazingness, but it’s a non-sugary jar of amazingness!

It is jam-packed with nutrition!

I looked at what kind of “healthy” ways I could turn a shake green, and to my dismay, I didn’t like any of the ways I found. I mean, who wants to add food coloring to a protein shake? Not me!

News flash! I used leafy greens to turn the shake green! Go figure! What a healthy and nutritious way to turn things green!

mint & chip shake, nutritious
Green Goodness

The goodness of raw eggs

There are many health benefits to eating eggs raw…

-Heat alters the nutrients in eggs and destroys the enzymes that help us assimilate them. Cooked eggs are still a decent source of nutrition, but eating raw egg yolks takes the nutrient-density to a whole new level. They are highly digestible and full of readily-available nutrients.

– Raw egg yolks are super gentle on the digestive system. In fact, raw egg yolks are one of the first foods available on the GAPS diet intro, which is for people who have severe health problems originating in the gut.

– In addition, eating raw egg yolks is much less likely to trigger an allergic reaction, so even sensitive individuals may be able to tolerate them.

I have to admit that I was really skeptical about adding a raw egg to my protein shake. I almost didn’t, but I’m sure glad that I did! I think the egg added a super smooth texture, not to mention, the added protein.

There are some people who don’t agree with eating raw eggs because of salmonella. I get that. I would highly suggest using quality eggs (I.e. cage free, organic and free-range. I used the cage-free with omega 3s).

Rocky Balboa-The Rockstar…

I have to say, I felt like a rockstar adding raw egg to my shake today! I kind of felt like Rocky Balboa! Now I just need an uber amount of muscles and I’ll be all set!

I love that scene where he wakes up and just starts “going to town” with those raw eggs! It’s classic!

Let me just tell you…I LOVE ROCKY BALBOA! Well, the series anyway. I grew up on this series, and absolutely love it! If you haven’t watched all 6 of them….do it! You won’t be disappointed.

Back to the shake…

Ok, ok…I got a little distracted. I tend to do that when I’m running off of about 5 cups of coffee and a crazy agenda kind of day.

Back to the shake!

The nutrition in this sucker is just too good! I added spinach and kale (you can buy them in the juicing aisle at your local store), but you can sub that with just spinach or just kale. I liked both of them because they have so many healthy benefits. I also think that it is best to have a quality MCT oil. I use Trim healthy mama brand of MCT oil, and am very happy with it.

There is also collagen in this! Win, Win.

 MCT oil

What is MCT oil?

Medium chain triglycerides (MCTs) are naturally occurring fats found in just a handful of foods.

The best source by far is coconut oil, but some can be found in palm oil and high-fat dairy products like cheese and butter.

The benefits of MCT oil have long been understood by the medical community.

It’s been used to feed premature babies and to treat children with epilepsy for decades. (4)

MCT oil provides an easily absorbed source of energy for those with serious food absorption disorders. (5)

It is administered intravenously to prevent muscle wasting in critically ill patients.

It’s given to Alzheimer’s patients in the form of a “medical food” called Axona. (6)

MCTs are unique among fats since they don’t require bile salts for digestion or extra energy for absorption, use, or storage. (7)



Too many good things…

There are just so many dang good things about MCT oil, aren’t there??? I feel such a difference in my cognitive function. That’s “smart talk” for being really alert. I really do feel more alert and clear when I have MCT oil in my diet.

This week of fuel cycle, the first three days are Deep S days (High fat days. Healthy saturated fats), and you really consume a lot of fat.  Even with good butter and bacon grease, you still require something for your brain, because your body is basically detoxing off glucose. It effects your brain function, and makes you feel “foggy”. Enter, MCT oil. I love it. It is easily added to pretty much anything, and doesn’t taste like coconut oil at all (not a fan of the taste of coconut oil). What’s not to love about MCT oil?

mint and chip shake

The recipe…

I hope you enjoy this Deep S (if you’re a THMer) drink! It is also Keto as well, so I’m sure it will be. ahit for your dessert menu this week!

Let me know how yours turned out! Heres a contact form! Let me know what you think! Thanks!


Serves Serves 1

Mint & Chip Shake

1 minPrep Time

2 minCook Time

3 minTotal Time

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Recipe Image


  • 1 egg
  • 1 large scoop vanilla protein powder (1/4 cup) (I use JYM from
  • 1 tbs cocoa
  • 1 tsp mint extract
  • 1 1/2 cups unsweetened vanilla almond milk
  • 1 tbs collagen
  • 1 tbs MCT oil (I use trim healthy mama brand)
  • 1 tsp xantham gun
  • 2-3 handfuls of kale and or spinach
  • 5 ice cubes
  • 2 squares of no sugar added dark chocolate ( I use simply lite brand)


  1. Put all ingredients except chocolate squares in blender.
  2. Blend until smooth.
  3. Add chocolate squares and pulse on a high setting until chopped.
  4. Serve right away.
  5. Enjoy health!



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