[{"data":1,"prerenderedAt":120},["ShallowReactive",2],{"recipe-\u002Frecipes\u002Fdate-shake":3},{"id":4,"title":5,"body":6,"cookTime":79,"date":80,"description":81,"diagram":82,"extension":107,"ingredients":79,"meta":108,"navigation":109,"path":110,"prepTime":111,"seo":112,"source":79,"stem":113,"tags":114,"yield":118,"__hash__":119},"recipes\u002Frecipes\u002Fdate-shake.md","Date shake",{"type":7,"value":8,"toc":75},"minimark",[9,13,16,57,63,69],[10,11,12],"p",{},"Whole ingredients with whey isolate as the only processed addition. Dates\ncarry the carbs and a caramel note that leans into the peanut butter; with\nthe fruit and hemp hearts they cover carbs, fiber, and fat without doubling\nup on a morning bowl of oats. Each shake is about 555 calories and 43 g\nprotein. Drink half before lifting and half after.",[10,14,15],{},"You'll want a 64 oz blender — a 48 oz pitcher works but runs right to the\nline — and two wide-mouth pint jars for the fridge.",[17,18,19,27,33,39,45,51],"ol",{},[20,21,22,26],"li",{},[23,24,25],"strong",{},"Pit the dates."," Slice each lengthwise just to the pit, open it like a\nbook, pinch out the pit, and pull the papery cap off the stem end. Tear\ninto 3–4 pieces. If they feel firm or dry, soak in warm water for\n10 minutes.",[20,28,29,32],{},[23,30,31],{},"Dates first."," Milk and date pieces into the blender, high for\n45–60 seconds, until completely smooth with no flecks of skin. This is\nwhat keeps chunks out of the bottom of the jar.",[20,34,35,38],{},[23,36,37],{},"The base."," Add the peanut butter, hemp hearts, maple syrup, cinnamon,\nand salt, then the frozen berries last. High for about 60 seconds,\nuntil smooth.",[20,40,41,44],{},[23,42,43],{},"Whey on low."," Drop the blender to low and add the whey one scoop at\na time, pulsing about 10 seconds after each, just until combined. High\nspeed whips isolate into foam.",[20,46,47,50],{},[23,48,49],{},"Pour three."," Fill two pint jars close to the rim to limit air, cap,\nand refrigerate. The rest is today's. It'll be a little foamier than\nthe jarred ones, which settle and thicken overnight.",[20,52,53,56],{},[23,54,55],{},"Rinse now."," Rinse the pitcher immediately, then run it 10 seconds\nwith warm water and a drop of soap. Dried dates and peanut butter fight\nback.",[10,58,59,62],{},[23,60,61],{},"The jars."," Shake hard before drinking; they separate into layers, and\nthat's fine. They keep 3 days, which covers the last one.",[10,64,65,68],{},[23,66,67],{},"Easing in."," New to whey? Use half the whey for the first week.",[10,70,71,74],{},[23,72,73],{},"Bigger."," Another 8 oz of milk adds about 50 calories and 3 g protein\nper shake. For more calories without more volume, add a tablespoon of\npeanut butter.",{"title":76,"searchDepth":77,"depth":77,"links":78},"",2,[],null,"2026-09-16","A thick, date-sweetened whey shake for lifting days. Made three at a time — one now, two for the fridge.",{"ingredients":83,"steps":93},[84,85,86,87,88,89,90,91,92],"24 oz whole milk","3 Medjool dates, pitted","3 tbsp peanut butter","4½ tbsp hemp hearts","1 tbsp maple syrup","¾ tsp ground cinnamon","¼ tsp salt","1½ cups frozen strawberries or blueberries","3 scoops unflavored whey isolate",[94,97,100,104],{"label":95,"col":96,"from":96,"to":77},"blend smooth, ~1 min",1,{"label":98,"col":77,"from":96,"to":99},"add, berries last · blend ~1 min",8,{"label":101,"col":102,"from":96,"to":103},"low speed · pulse in each scoop",3,9,{"label":105,"col":106,"from":96,"to":103},"pour three · drink one · fridge two",4,"md",{},true,"\u002Frecipes\u002Fdate-shake","10 min",{"title":5,"description":81},"recipes\u002Fdate-shake",[115,116,117],"drinks","protein","batch","3 shakes, about 13 oz each","lrDcBpwJTAQDmmnh2lMYqi75QsXlfFJMPOd5T7OqxVs",1792318675708]