Superfood Smoothies: my secret for getting enough GREENS (and other superfoods!)
Smoothies have really become popular over the last several years and for good reason. Smoothies are an excellent way to supercharge your nutrition, they are already in a broken down form and easily digested. For me smoothies have been a fantastic way for me to:
1. Pack in greens, healthy fats, gut happy ingredients and phytonutrients
2. They are super YUMMY if you add delicious flavors and enough healthy fat
3. Front-load my day with excellent satiating nutrition, which helps me avoid the fast food line later in the day when my body is crying out to be fed! Save me time and money.
4. Use up miscellaneous leftover bits of food in freezer bags and in my produce drawers.
General rules for making a nutritious and delicious smoothie:
Wash all produce thoroughly even if you are going to peel it.
Use whole fruits, berries and vegetables cut into pieces like: fresh or frozen organic blueberries, strawberries, raspberries, blackberries, apple, cucumber, mango, banana, papaya, pineapple, apricot, pear, lemon, carrots, sweet potato, etc.
Herbs and spices: fresh ginger, turmeric, cinnamon, fresh parsley, cilantro, basil, thyme, Cocoa powder, peanut butter powder, chipotle pepper
Avoid using fruit juices (too high sugar content)
Use a protein based key ingredient like: kefir (no sugar added), coconut water, almond, soy, oatmeal or cow’s milk, whole fat no sugar added yogurt,
Add nut butter for umami, healthy fat and flavor enhancer like: almond butter, cashew butter, peanut butter, etc.
Seeds like: hemp, chia and flax seeds
a couple handfuls of deep leafy greens like: spinach, kale, lettuce greens or whatever you have on hand that you want to use up.
AVOCADO. I will probably run the risk of over suggesting avocado…but it is on every list of good-for-you food. Also it’s a plant-based super healthy fat.
Superfood ingredients to try: spirulina, sea vegetables,
Helpful Hints:
Add water, ice, coconut water to create consistency you like
Don’t overfill the blender
Can store in an airtight container for 24 hours, but best if you drink it right away!
Recipes in this cook-up:
Blueberry Burst power smoothie
Gorgeous Greens Smoothie
Mango Tango Smoothie
Blueberry Burst Power Smoothie
Blueberry Burst Power Smoothie
Ingredients:
1c whole milk greek yogurt
1 handful romaine lettuce
1c frozen or fresh blueberries
1c frozen or fresh blackberries
1 banana
2 T almond butter
1/2c coconut water
1 t cinnamon
ice and more coconut water for desired consistency
Directions: Pulse all ingredients in a food processor add more coconut water and ice to desired drinkability. Pour and sprinkle with a little more cinnamon. Enjoy! It can be stored in an air tight container for 24 hours.
Gorgeous Greens Smoothie
Gorgeous Greens Smoothie
Ingredients:
2c baby spinach, baby kale, romaine, beet greens, or a combo
1 c whole fat organic yogurt
1/4c fresh lime juice
2t maple syrup/honey
1 pear
1/2c pineapple frozen or fresh
1/2 green apple
1 ripe avocado
1 T chia seeds
1c coconut water, or plain water
ice and more coconut water for drinkability
Directions: Put all ingredients in a blender and blend till smooth. Add more ice/water to get desired consistency. This will keep in the fridge for 24 hours
Mango Tango Smoothie
Mango Tango Smoothie
Ingredients:
2 fresh mangoes
1 c frozen mango
1/2 c frozen pineapple
1 frozen banana
1c whole fat plain yogurt
1c coconut water
1 t vanilla (if desired)
ice and more water to desired thickness
Directions: Blend all ingredients in a blender add more ice and coconut water to reach desired consistency. This can be stored in the fridge for 24 hours.
