Recipe: Shake To Go Concentrate (SCD/GAPS)

Recipe:  Shake To Go Concentrate (SCD/GAPS) post image

Many times when I travel I really miss my morning shake. I have taken to bringing the ingredients with me in separate containers and I purchased a small blender that really works well. But I have found that sometimes it is more convenient to prepare the shakes a head of time, in concentrated form, and then to freeze them. This is a space saving way to travel with a “fast food!”

I’ve also encountered problems in some places in getting ripe bananas. In the winter it can take 4 -5 days to ripen a banana! Once, when we went to Aruba, there were no bananas on the island the whole week I was there. As they import all their food, you can only get what comes in on the boats. This recipe has the banana already incorporated in the mix. And it removes any effort to make, so anyone can do it!

When you get to your destination, you can keep them in the freezer until you are ready to use. Then keep one or two in the refrigerator (to thaw a little) and just blend them up with a cup of water when you are ready. This also works well for a child away at camp or school.

Shake To Go Concentrate


  • 1 heaping tablespoon coconnut cream or spread (where to buy coconut products)
  • 2 heaping tablespoons coconut oil
  • 2 heaping tablespoons blueberries, peaches or any fruit you like in it
  • 1/2 ripe banana
  • a little water



  • Using a 3 – 4 quart pot, put together the coconut cream, coconut oil, fruit and banana
  • Warm the mixture slightly on the stove just until the coconut melts a little
  • Using an immersion blender or regular blender, blend the mixture until smooth
  • Make sure it is cool when you pour it into an 8 ounce freezer and travel safe container
  • When you are ready to use, put into blender and add 8 ounces of water
  • Blend and enjoy!


  • Use coconut milk instead of the coconut cream
  • For those who eat dairy, use fresh raw goat or cow milk instead of the coconut cream
  • Add a raw pastured egg to each one
  • Add kefired milk or kefired coconut water (you may lose the probiotic content when this is frozen)
  • Whatever you normally put into a shake
  • What would you put into your Shake To Go? Leave a comment and let me know!

This post is linked to: My Meatless Monday, Sugar-Free Sunday, Sweet Details, Monday Mania, Midnight Maniac,Meatless Monday, Melt in Your Mouth Monday, Homemaker Monday, Weekend Carnival, Mouthwatering Monday, Tuesday At the Table, Tempt My Tummy Tuesday, Tasty Tuesday, Delectable Tuesday, Traditional Tuesday, Tasty Tuesday, Tasty Tuesday, Made From Scratch Tuesday, Tasty Tidbits, What’s Cooking Wednesday, Gluten-Free Wednesday, What’s Cooking Wednesday, Healthy2Day Wednesday, Shake To Go, Real Food Wednesday, Foodie Wednesday, Whats on the Menu Wednesday, These Chicks Cooked, Full Plate Thursday, Creative Juice Thursday, Frugal Follies, Real Food Weekly, Simple Lives Thursday, Pennywise Platter, Recipe Swap Thursday, Turning the Table Thursday, Fresh Bites Friday, Food Trip Friday, Foodie Friday, Fresh Food Friday, Fight Back Friday, Fat Camp Friday, Friday Favorites, Friday Food, Simply Delisch Saturday, Allergy-Free Friday, Foodie Friday

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Leave a Comment

  • Randy July 25, 2011, 10:27 am


    • Jill July 25, 2011, 11:16 am

      Hi Randy,
      I always bring a cooler with me when I travel and the more frozen items in the cooler — the colder it will stay. I’ve traveled the Caribbean, Hawaii and beyond and in a tightly packed cooler, frozen items stay frozen for at least 10 hours.

      Thanks for your kind words!

  • Lucille July 25, 2011, 10:52 am

    I love a shake in the morning. I am on advanced GAPS, so I use raw milk, 3 whole eggs, kefir, coconut cream or coconut oil, vanilla, nutmeg, cinnamon, and stevia. It tastes like an eggnog.

    • Jill July 25, 2011, 11:18 am

      Hi Lucille,
      Your shake sounds delisch! However, I would not have the egg whites raw. You risk eventually getting a biotin deficiency if you constantly eat raw egg whites. You are getting protein from the kefir and milk.

      • Christie July 25, 2011, 3:42 pm

        Actually, if you eat the whole egg raw, you do not risk a biotin deficiency. The yolk has plenty of biotin to counter-balance the white. You don’t want to only eat raw white, without the the yolk, though. The only reason not to use the white along with the yolk is that it can be more difficult to digest. But if a person knows that their digestive system can take it, then that’s not a problem. And some of us need more protein for breakfast than the milk and kefir would provide. I know that for me, I would need the extra protein from the egg for the shake to be a complete breakfast.

  • Molly July 25, 2011, 12:22 pm

    I am curious. You use plastic containers while a lot of bloggers poopoo using anything plastic. Or is that only if you are heating things? It is very confusing for me.
    Also how do you get the food past the airport security?

    • Jill July 25, 2011, 12:38 pm

      Hi Molly,
      Excellent questions. First, depending upon where you are going, if you label the box ( I usually put the cooler in a box) as food, they may open it and look inside, but I have never had a problem going within the US and Aruba. (Jet Blue does not allow boxes so I put the cooler in luggage). Coming back home is another story. If you have to come through Customs, you are not allowed food. So plan to use all your food before you come home if that is the case.

      Second, the issue with plastic is valid and I knew someone would question this. These containers probably have BPA in them. I make sure anything I put in them is cool. Some say the BHA still leaches in even if cool. I don’t know if that is true, but for traveling I will not take the chance on glass, as things get pressured on a plane and can easily break — not to mention how baggage is thrown around.

      Sometimes we have to compromise. I would rather have my food in plastic containers and even radiated (at the airport) then have to eat lousy food during my trip. That is something you have to decide for yourself. Hope this helps!

      • Christie July 25, 2011, 4:17 pm

        It’s a great idea to make smoothie/shake “concentrates”.

        We do similarly with travel. We take any food that we don’t if we can get it where we’re going. I didn’t take ferments the last time, because we knew of a store that where we could Bubbies sauerkraut and pickles. Basically, anything we aren’t going to eat on the plane goes into a cooler (or two – all of us in our family are doing GAPS), and is checked. In order to meet the weight guidelines we only fill it half with food, and then we use pillows or something to fill the rest of the way. They also help to keep things from breaking from being jostled around. We have not flown outside the US, so I don’t know about those regulations. But within the US, any food is allowed in checked bags. You do need to follow the guidelines for carry-on, though, or lose the food. You can take small containers of “liquid” foods (such as yogurt, mayo, honey, nut butter) in your quart sized baggie, as declared liquids. We take a small, soft-sided cooler on board with us for food on the flight. Frozen food helps to keep it cold.

        As for plastic, I totally agree about what we need to do to keep ourselves healthy while traveling. We try to get the safest plastics possible, though. We go for recycling codes 1, 2, and 5 (all three are BPA-free), but try mostly for 5. And on our most recent trip, we bought Nalgene bottles (now BPA-free) to pack our yogurt in. And since we raise our own chickens, we broke and whisked up dozens of eggs and poured them into stainless water bottles. When we went to use them, we just measured out 1/4 cup per egg we wanted. That worked very well. Whole raw eggs (not separated) have a substance that prevents bacterial growth for a good few days (they lasted a full week for us, but I don’t think I would use them past that). As they were not totally fresh when we used them, we only used them cooked (in cake, pancakes, and as scrambled eggs), not raw.

        Nothing broke except a glass jar that we threw in at the last minute, not thinking about the glass (that also happened to be a cooler that the TSA went through, so the packing was different than we had left it). There were other glass jars that didn’t break. But we were worried about them breaking. We will be more prepared next trip, so that we don’t take glass at all.

        Hehe, that got a bit long. This is on my mind, because we just returned from our most recent trip.

        • Jill July 25, 2011, 5:17 pm

          Hi Christie,
          I’m laughing because sometimes I feel crazy taking all this food with me on vacation — but then I think about the crappy restaurants that are out there and all the money it costs to eat in them and get poor quality food. So I guess I am not alone! Thanks for your comments!

  • Dorothy July 25, 2011, 6:41 pm

    I like to take spirulina to add to my smoothies. It is a great boost of energy for all the fun things awaiting on a trip!

    • Jill July 25, 2011, 9:42 pm

      Hi Dorothy,
      Great idea!

  • Mindy July 25, 2011, 11:37 pm

    Thanks for the great idea! I just started GAPS intro a few days ago and hadn’t even thought about what to do when traveling.

  • Emily July 26, 2011, 1:58 pm

    That’s a great idea for on-the-go shakes; thanks for sharing. πŸ™‚

  • MJ July 26, 2011, 2:23 pm

    How very clever!

  • BLR Graham July 26, 2011, 4:37 pm

    I love this idea. A healthy way to have!

    Following your lovely blog. You may also visit (Momma’s Lounge) and meet more mom bloggers add blog here: ).

  • Raj @ Flip Cookbook July 26, 2011, 8:18 pm

    Great idea! I could even use it for those mornings when I just don’t have enough time to make something before work takes over my day. Thanks for the share at this week’s Sugar Free Sunday. As always – great tips and recipes!

  • Just Jaime July 27, 2011, 11:00 am

    Great idea!

  • Mary Hudak-Collins July 27, 2011, 4:31 pm

    Hmmmm…this may be something my daughter would like to try. And would be great to take along to our weekend away tournaments πŸ™‚ Thanks for sharing!

  • Barb @ A Life in Balance July 28, 2011, 12:54 pm

    Great idea! I’m passing this along to my sil who will be vacationing in Washington DC with her family next month. This will help her in dealing with hotel food!

    • Jill July 28, 2011, 2:12 pm

      Hi Barb,

  • KB and Whitesnake July 29, 2011, 3:49 am

    Great idea.

    We’d love you to share your recipes with us at
    Simply Delish Saturday

  • Susan with Permanent Posies July 30, 2011, 8:23 pm

    Wow! Not only did I enjoy your blog, I enjoyed reading all the comments. I rarely do that (read all the comments by others) but this was interesting to me. I like a protein shake made by Shaklee….with an added vitamin powder (Citraboost). I always freeze my bananas whole and peeled and put them in the blender frozen so that it comes out like a shake. I never thought about traveling with the stuff frozen. Thanks for all the good info!

    • Jill July 30, 2011, 9:46 pm

      Hi Susan,
      Thanks for your comments! I try to keep it very simple and real. Most of the protein powders have lots of additives and soy. Be very careful not to eat soy. That is a topic another article I will be posting about soon.

  • Miz Helen August 1, 2011, 12:47 pm

    Hi Jill,
    What a great idea, with the heat we are having here it will be thawed out before we get out of the driveway. Thank you so much for sharing with Full Plate Thursday and hope to see you again real soon. Hope you are having a great week!
    Miz Helen

  • Miranda August 2, 2011, 8:56 am

    Such an awesome idea Jill. Something I never have thought of! Thanks for linking to Fat Camp Friday, see you next time!

  • Rachel August 2, 2011, 3:26 pm

    Great idea & yummy recipe! I haven’t had cocnut cream yet but have been wanting to try it!

    Thanks for linking up a few of your posts at Healthy 2day Wednesdays last week! Hope to see you add a post this week!

  • Linda August 2, 2011, 3:32 pm

    I was wondering the same thing Randy asked about keeping it frozen. When flying, is the cooler checked on or carried on the plane?

    Anyway, this is a great idea. I only recently started taking my Magic Bullet with me when traveling to make smoothies with. This is even easier.

    • Jill August 2, 2011, 4:05 pm

      Hi Linda,
      I check the cooler as luggage — in a box — or, in the case of Jet Blue who does not allow boxes, I put the cooler in my luggage. It stays very cold in the baggage container of the plane.

  • Tours of the Vacation August 8, 2011, 6:32 pm

    Thanks for sharing! This is a great meal-on-the-go idea! Can’t wait to give it a try πŸ™‚

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  • Penny November 12, 2014, 12:18 am

    If you don’t want to use plastic you can put in 8 oz jars allowing room to freeze and then put them in cozy cup holders before traveling. That is how I send food and kombuca to school with my children, thanks to the Healthy Home Economist.

  • This is a great idea for having ready for the kids after school extracurriculars. Thanks for posting. Hello from Fat Tuesday Forager Festival.

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