Smoothies & Superfoods - Recipes

As a recap on our latest workshop "Smoothies & Superfoods", I'd like to share some highlights from the evening ! We had a variety of tantalizing & multicolored smoothies that were delicious - from "smooth" to "crunchy" - and nutritious !

For those who missed, we hope to see you next time... here are some notes:

What makes a great smoothie? Things to keep in mind:

Unless you are intending to make dessert, a smoothie for breakfast should not be loaded with sugar (or purely fruits).  Balance it with some greens, protein and nuts/oils to balance blood sugar and provide long-lasting energy.  Most smoothies are too high in sugar, especially if you are consuming as a meal.

A protein powder mixed with water is not alive – always add some fruits/veggies or ‘real’ food.      

Variety is the spice of life - always keep your smoothie interesting by changing flavours & textures: such as ginger, cardamom, cinnamon, cocoa nibs etc. Adding fats to a smoothie are crucial -  they help you feel full while providing healthy omegas.

INGREDIENTS:

Leena Athparia, ND with Sweet Potato Smoothie

·         Liquids – yogurt, kefir, nut milk, juice (but high in sugar), water, milk

·         Fruits – berries, apples, kiwis, bananas, peaches,  grapes etc.

·         Veggies – green powders, avocados, squashes, leafy greens, red cabbage, beets

·         Protein- protein powder (Raw Meal, Vega, Rice, Whey), soaked almonds, peanuts, sunflower, nuts, almond butter, tahini, peanut butter or other nut butters

·         Oil- Flax, Udo’s, Coconut

·         Spices – cardamom, cinnamon, ginger, pepper, nutmeg

·         Sweeteners – dates, honey, stevia, fruits, agave, bananas

·         Superfoods

SUPERFOODS:

·         Chia seeds/Flax – rich in omegas & fiber

·         Spirulina & Chlorella – high in B12 & iron, detoxifying

·         Cacao Nibs – antioxidants, the chocolate taste without the sugar, adds texture, boosts serotonin

·         Bee Pollen – rich in B vitamins, proteins, amino acids, great for energy

·         Maca – support for hormones & energy

·         Moringa – rich in vitamins, minerals

·         Acai/Berries/Goji – antioxidants, dense nutrients and berries are lower sugar than other fruits

·         Hemp Seeds – rich in proteins & omegas

·         Spices - turmeric, cinnamon, cardamom etc – rich in antioxidants, volatile oils etc
And more.....

RECIPES

Choco Rasp Smoothie

Choco Rasp Smoothie in the making, at Yuri's Village Naturopathic Clinic

½ c raspberries

1 apple

1 cup yogurt

1 Tbsp cacao nibs

1 scoop Whey protein

Coconut oil/Flax

Slice of ginger

Water

Alternate option:

Replace yogurt with orange juice, and try a rice protein for a different flavor

Health benefits: this smoothie is rich in antioxidants with the berries & cacao

Avocado Bliss

½ avocado

½ c spinach or greens powder

1 cup almond milk

1 Tbsp tahini/almond butter

1 scoop protein

Banana or honey

Cacao powder or nibs

Cardamom

Health benefits: this is packed with healthy omegas – great for skin & heart health

Spiced Sweet Potato Pie Smoothie*

½ cup sweet potato, steamed or roasted, chilled

½ cup canned coconut milk or plain organic yogurt

1 scoop of vanilla whey protein isolate powder

1 tsp cinnamon

½ tsp vanilla extract

¼ tsp nutmeg (optional), or cloves, ginger

4 ice cubes (or water)

Health benefits: cinnamon helps balance blood sugar. Try with any squash/pumpkin.

Avocado Bliss Smoothie with a Mango twist

*For more great smoothie recipes & tips, visit Alex's Blog here:

http://www.alexpicotannand.com/#!FRUIT-VEGGIE-SMOOTHIE-RAINBOW/ck4t/5535699d0cf226d45e8df4eb

ENJOY ! Please share your comments or any new tips you have discovered :)

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