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:
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| 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.....
And more.....
RECIPES
Choco Rasp Smoothie
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| Choco Rasp Smoothie in the making, at Yuri's Village Naturopathic Clinic |
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.
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| 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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