Switch Up Your Smoothies!

Whether you need some new ideas for breakfast, post-workout nutrition or a mid-day boost, a smoothie might be the wholesome option you’re looking for. However, some of us fall into a smoothie rut by throwing together the same ingredients over and over again, leading to a smoothie burnout. Here are some ideas to boost nutrition and take your smoothies up a notch.

Smoothie Starters:

  • Fresh/frozen fruit (berries are lowest in sugar)
  • Plant based protein powder (experiment to find what you like)
  • Greens (i.e. baby kale, spinach) or greens powder
  • Nut milk (almond/coconut/cashew)
  • Ice cubes

Boost the nutritional value:

  • Ground Flax Seeds/Chia Seeds– packed with fiber and Omega-3 fatty acids
  • Coconut oil– healthy fats for heart, brain, immune, skin, muscle and hormone support
  • Avocado– nutrient dense whole food with mono-unsaturated fatty acid (healthy fat) –bonus: makes a creamy texture
  • Nut butter or nuts (cashew, almond, sunflower seed)- source of protein and heart-healthy fats
  • Hemp hearts– contain Gamma Linoleic Acid for heart health and cancer prevention

Add in more flavors (+ more):

  • Cinnamon– supports blood sugar
  • Nutmeg– can help with pain relief
  • Ginger– aids in digestion
  • Cayenne– boosts metabolism
  • Himalayan Sea Salt– helps balance electrolytes
  • Turmeric– powerful anti-inflammatory and antioxidant

Top it off:

  • Shredded or toasted coconut– natural sweetness and healthy fats
  • Cacao nibs– boost energy and support cardiovascular system
  • Pumpkin seeds– mineral dense and nutrient rich

Recipe #1:

  • 8 oz. unsweetened coconut milk
  • 1 apple or pear sliced
  • 1 tsp. of each turmeric, ginger and cinnamon
  • 2 scoops plant protein powder
  • 1c of each arugula and kale
  • ½ cup raw cashews (can soak overnight)
  • 4-5 ice cubes
  • Top with cacao nibs

Recipe #2:

  • 8 oz. unsweetened coconut milk
  • 1-2 scoops of greens powder
  • Handful of each blueberries and strawberries
  • ½ avocado
  • 1 tbsp. ground flax seeds
  • ½ tsp. of each nutmeg and ginger
  • 2 scoops of plant protein powder
  • 4-5 ice cubes
  • Top with toasted coconut flakes

Recipe #3:

  • 1 cup green tea, brought to room temp or chilled
  • ½ cup of each fresh or frozen blueberries and papaya chunks
  • 1/3 avocado
  • 1 tbsp. chia seeds or hemp hearts
  • ½ tsp. of each turmeric, ginger and cinnamon
  • ¼ tsp. cayenne pepper
  • A dash of a Himalayan sea salt
  • ½ tbsp. coconut oil
  • Can also add: ½ cup fresh or frozen pitted cherries or 1 cup baby spinach
  • Top with pumpkin seeds

A note on mixers:

If you plan to make smoothies a regular part of your routine, it would be worthwhile to invest in a mightier machine than the old blender in the cupboard. Some like the Magic Bullet series, for others the Ninja line can get you to more serious recipes, but the real king of horsepower is the Vitamix series. As you move up in the appliance world, you can make quick work of smoothies, but also go further to blend soups, creamy desserts, protein cookies and even DIY nut butters.

 Happy mixing!

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