If you want a chilled drink on a hot summer day or after a workout, check out this carnivore smoothie recipe. Made from raw eggs, yogurt, milk and a touch of honey, this smoothie is super nutritious, rich in protein, good fats, essential vitamins and minerals with a calcium boost.
- 2 raw eggs
- 3 tbs plain whole milk yogurt (or heavy cream)
- 1 tbs honey
- 1/2 cup raw whole milk or unhomogenized whole milk
- 3 ice cubes
- 1/2 tsp vanilla extract (optional)
In a blender, combine all the ingredients and blend until you get a smooth and creamy mixture. Pour the smoothie into a glass and serve immediately.
1. Raw egg safety
There is a small risk of Salmonella contamination when eating raw eggs so please wash the eggs thoroughly with warm water and always choose fresh eggs that have no crack.
If you want to be extra careful, you can pasteurize the eggs by following the steps below:
- Choose fresh eggs and don’t use cracked eggs or eggs that have passed the expiry date
- If they have been in the fridge, bring them to room temperature by leaving them on the kitchen bench for about 20 minutes
- Place the eggs in a pot, fill the pot with water enough to cover the eggs
- Slowly heat the water using low to medium heat till the water temperature reaches 140 degrees Fahrenheit (60 degrees Celsius)
- Maintain the water temperature between 140°F and 145°F (60°C to 63°C) for at least 5 minutes. This temperature range is sufficient to kill potential bacteria while not coagulating the egg proteins
- Drain and rinse the eggs with cold water, this helps to stop the cooking process and cool down the eggs. The eggs are ready to be used at this point or you can store them in the fridge for about a week for later use
Note that even if you don’t get the temperature right and end up with eggs that have been lightly cooked, they are still perfectly okay to use in this recipe.
2. Bioavailability of raw eggs
A small study found that 91% of proteins in cooked eggs were digested compared to only 51% if raw eggs were consumed. While it appears that cooking eggs enhances protein’s bio-availability, we don’t know about the impact of heat on other nutrients.
If you don’t like raw eggs or are not happy with the 51% absorption, you can use soft boiled eggs for this recipe.
3. Best yogurt to use
The best yogurt to use is plain whole milk yogurt made from only whole milk and yogurt culture and free from fillers, sweeteners, sugar and other additives.
If you have time to make your own 24-hour yogurt, it is even better because:
- It is richer in probiotic
- It has very little lactose remaining
- It is a lot thicker and creamer compared to yogurt that is fermented in a few hours
- The long fermentation may increase the availability of certain nutrients in the yogurt, making it easier for the body to absorb.
If you don’t like the sour taste of yogurt, you can also use heavy cream instead or add a bit more honey.
4. Best milk to use
If you can get raw milk from a reliable source, I think raw milk is the best choice. If you don’t have access to raw milk, unhomogenized whole milk (full cream milk) is the next best option as it undergoes minimal processing compared to other choices. In addition, if your budget permits, opt for organic and grass-fed milk.
5. Best honey to use
The best honey to use is raw honey produced by bees that have been foraging for nectar in the wilderness or organic farms. Raw honey is not heated or pasteurized, which means it retains more of its natural vitamins, minerals, and antioxidants. Raw honey is also more likely to maintain its natural enzymes and anti-microbial properties.
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Disclaimer: The information in this post is for reference purposes only and is not intended to constitute or replace professional medical advice. Please consult a qualified medical professional before making any changes to your diet or lifestyle. Please check out our disclaimer for more detail.