Smoothies are an easy and refreshing way to pack in the nutrients, especially on these hot summer days when our appetites call for lighter fare. I like the daily challenge of including as many healthy foods as possible and still keeping it palatable! Admittedly, some days go better than others on that front!
This is a framework I like to use to make sure I’m getting ample protein, fat, nutrients and fiber without overthinking it every time. Choose one or two items from each category, depending on what you have on hand.
Vegetables – choose 1 or 2:
Greens like Kale, spinach, beet greens, or dandelion
Frozen cauliflower
Frozen zucchini
Fruit or Beets – choose 1:
Cooked beets
Berries
Banana
Liquid – choose 1:
Hemp, almond or coconut milk
Water with vitamin c or electrolyte powder (I like innate)
Pre-steeped and cooled chaga tea or green tea
Seeds, Healthy Fat and Protein – choose 1 or 2:
Chia seeds
Hemp seeds
Flax seeds
Protein powder
Collagen peptides
Nut butter
MCT oil
Coconut butter
Avocado
Superfood Additions – unlimited:
Mushroom powder
Cinnamon
Maca
Green superfood powder
Ginger
Turmeric
Vanilla
Raw honey
Cacao Nibs
Tips:
- It’s worth investing in a high-powered blender to really get the smooth in the smoothie. The Nutribullet is my favorite because it also makes cleanup so fast and easy.
- Prep ingredients at the start of the week for the easy grab on sleepy mornings. Wash and shred the greens (this also increases bioavailability!), cut and freeze the cauliflower, make some mushroom or green tea to keep cold in the fridge, make homemade hemp milk, steam some beets, etc..
- Ginger and turmeric keep great in the freezer, so store serving-size chunks there.
- Keep all your smoothie ingredients together. Buy a small storage bin for the fridge that can be pulled out in one swoop. Keep your dry ingredients in one bin as well, stored near the area where you blend.
Have fun with it and know you are getting so much accomplished in one drink!