Smoothies

smoothie bowls contrast.jpg

 

Smoothies are a delicious and refreshing way to incorporate nutrient-dense foods into your diet.  Not only are smoothies convenient and portable, they are an easy way to sneak various superfoods into your diet.  This post serves as inspiration for various combinations to fuel your body optimally. 

 

THE BASE

Grassfed, raw milk

Kefir

Coconut milk (from a BPA-free can or homemade)

Almond milk

Cashew milk

 

 

PROTEIN SOURCES

Designs for health supplemental protein powders

Collagen peptides

Grassfed gelatin 

Raw pastured eggs

Almond or other nut butters

 

THICKENING AGENTS

smoothie add ins update 1.jpg

Frozen fruit

Ice cubes

Coffee, tea, or juice ice cubes

Grassfed gelatin (2 teaspoons)

Avocado

Flax seeds

Chia seeds

 

FLAVOR

Vanilla extract

Almond extract

Cinnamon

Vanilla bean powder or scraped vanilla bean

 A handful of fresh herbs such as mint or basil

A drop or two of your favorite essential oil, such as orange, lemon, or peppermint

 

SUPERFOOD ADDITIONS

Organic leafy greens- a nutrient-dense source of minerals such as iron, calcium, potassium, and magnesium as well as vitamins, including vitamins K, C, E, and many of the B vitamins.

 

Coconut oil- a rich source of beneficial saturated fat that has countless health benefits including lowering LDL cholesterol, aiding weigh loss, boosting brain function, and supporting the skin.  It's anti-microbial properties also help balance the microbiome.   

 

MCT oil- medium chain triglycerides provide the body with a clean source of energy while helping the body eliminate stored body fat, balance hormones, improve digestion, and enhanced cognition.

 

Chlorella- being high in chlorophyll, chlorella supports digestion, cleansing and oxygenation of the body. 

 

Turmeric- an anti-inflammatory power house that supports the body's ability to prevent and fight many chronic conditions such as cancer, heart disease, alzheimer's, and arthritis as well as boosting brain function and mood. 

 

Bee pollen- offers support for seasonal allergies, weight management, athletic performance, and an immune boost.  Start small with 1/4 teaspoon of local bee pollen and slowly increase.

 

Acai- a berry grown in the Amazon River basin of South America that is very high in antioxidants.

 

Matcha powder- finely ground green tea powder that is extremely high in antioxidants, provides a calm energy to the body, aids in weight management, and has anti-carcinogenic properties.

 

Maca powder- an adaptogenic Peruvian root vegetable that boosts the immune system, balances hormones, increases energy and athletic performance as well as decreases anxiety and depression.

 

Chia seeds- a nutrient-dense source of antioxidants, fiber, protein and essential fatty acids that have the ability to improve blood sugar and cholesterol numbers, athletic performance, and digestion.  

 

Flax seeds- an excellent source of fiber, protein, and essential fatty acids, namely ALA.  Flaxseeds contain lignans which help the body with estrogen metabolism, hormone balance, and can prevent certain kinds of cancer. 

 

Hemp seeds- a good source of omega-3 and omega-6 essential fatty acids as well as protein and brings support to the skin, digestive system, and heart.

 

When preparing smoothies, use a cup of milk base per person.  From there, add whatever suits your dietary needs and tastes.  Exercise your creativity and have fun trying new combinations.  If using a high-speed blender, add the protein after the rest of the ingredients are pureed to ensure proteins are not damaged.  Pulse the smoothie to incorporate the delicate proteins.