Nutrition by Brooke

The Ultimate Smoothie Guide + Recipes

Walk into any local smoothie shop and you’re likely to find an entire menu of options that sound and look delicious but when you look closer are actually full of fruit, juices, milk and sugary add-ins that are recipe for a blood sugar roller coaster and a day full of cravings.

A morning smoothie should be nourishing and satisfying and should set the tone for an entire day of balanced hunger hormones. I love starting my day with a smoothie, but it needs to be nourishing and filling. Below are some recipes that meet the criteria that you can try!

What should be in your smoothie:

  • Protein: which helps build and maintain healthy cells throughout your body.
  • Fat: keeps your cells and hormones healthy and functioning properly and is an important component of brain and skin health.
  • Veggies: provide you with necessary vitamins, minerals, antioxidants and phytonutrients.
  • Fiber: feeds your gut microbes, which in turn keeps your gut working as it should.

Stocking your pantry

There are a number of different protein sources and protein powders to meet the needs of a wide range of lifestyles, including vegan and vegetarian. The sources I prefer currently are collagen, bone broth, beef, , pea, hemp and minimal plant-based blends (I prefer blends with no
more than four sources of protein). Within these categories, I look for powders with minimal ingredients and no added, refined, or processed sugars. You can use resources like The Clean Label Project to check for potential toxin levels in different brands.

Here are a few brands I like and recommend to my clients:

If you’re vegan or vegetarian, opt for a pea protein powder or a simple plant-based blend powder (aim for no more than four proteins). If you prefer whey, look for a grass-fed source of whey concentrate or isolate and always choose a protein powder with as few ingredients as possible.
And if you’d rather avoid powders all together, you can use bone broth for the liquid of your smoothies – just know it will impact the taste.

Fat & Fiber
Fat comes from nut butters, avocado, coconut oil, and MCT oil. My favorite fiber sources are acacia powder or psyllium husk, and you can use chia or flax in this category as well. You’ll also be getting fiber from the veggies and some of the fats you include (like avocado), but I’d still like you using an additional fiber source. Most people get far too little fiber in their diet so we’re making a point to get you a healthy dose.

Kale, spinach, romaine, basil, cilantro, parsley, cucumber, fennel or any other vegetables, herbs or leafy greens – they all count! Don’t be afraid to get creative and use everything.
You can even toss your extras, like celery and carrot tops, in! They’re an excellent alternative to more traditional leafy greens and you’ll really get the most of your purchases by using each and every part you can. You can purchase fresh greens or frozen, either way you are giving yourself a
good serving of greens in your smoothie!

For the liquid, you can use water, almond milk, or bone broth. You can also try making your own nut milk or bone broth to save some cash, and ingredients. You can also use an herbal tea as the liquid base of your smoothie.

Superfoods, Optional
Your morning smoothie is also a great place to incorporate superfoods into your diet. Spirulina, chlorella and turmeric are rich in vitamins and antioxidants, making them beneficial add-ins. I like adding in some adaptogens like Four Sigmatic’s Chaga Elixir as well. If you need a little extra sweetness, I recommend using mint, stevia or monk fruit. For an extra boost of greens, you can include microgreens, which contain 10-14 times the nutrition of a full grown plant and you can easily grow them at home with Hamama.

Now For My Favorite Recipes 🥰

Refreshing Spa Day Smoothie

  • 1 serving vanilla protein powder
  • 1/4 to 1/2 cup diced avocado
  • 1 to 2 tablespoons chia seeds
  • Juice of 1/2 to 1 lemon
  • Large handful fresh mint leaves
  • Handful of spinach or arugula
  • 1 small Persian cucumber
  • 2 cups unsweetened nut milk

Avocado Vanilla Lemon Smoothie

  • 1 serving vanilla protein powder
  • 1/4 avocado
  • 2 tablespoons chia seeds
  • Squeeze of fresh lemon juice
  • Handful of spinach
  • 2 cups unsweetened nut milk

Mint Chip Smoothie

  • 1 serving vanilla protein powder
  • 1 to 2 tablespoons MCT oil
  • 1 to 2 tablespoons chia seeds
  • Fresh mint leaves
  • 1 tsp spirulina powder
  • 2 cups unsweetened nut milk
  • Cacao nibs, for garnish

Mojito Smoothie

  • 1 serving vanilla protein powder
  • 1 to 2 tablespoons coconut oil
  • 1 to 2 tablespoons chia seeds
  • Squeeze of fresh lime juice
  • Fresh mint leaves
  • Spinach
  • 2 cups coconut water (unsweetened)

Almond Buttercup Smoothie

  • 1 serving vanilla protein powder or collagen
  • 10oz unsweetened coconut milk
  • 1/2 frozen banana
  • 1 Tbsp almond butter or peanut butter
  • 1 Tbsp ground flax seeds
  • 1 Tbsp coconut butter
  • 1 tsp maca
  • 1/2 tsp cinnamon
  • Top with 1-2 Tbsp cacao nibs and bee pollen

The Snickerdoodle Smoothie

  • 1 serving vanilla protein powder
  • 1 to 2 tablespoons walnut butter
  • 1 to 2 tablespoons flaxseeds
  • 2 to 3 cups unsweetened nut milk
  • Ground cinnamon and ground nutmeg, for garnish

Lean Green Smoothie

  • 1 serving vanilla protein powder
  • 1/4 avocado
  • 1 Tbsp chia seeds
  • Juice of 1 lemon
  • Handful of spinach
  • 1.5 cups of chlorophyll mint water

Antioxidant Booster Smoothie

  • 1 serving vanilla protein powder
  • 12oz coconut water or unsweetened nut milk
  • 1/4 cup frozen cauliflower rice
  • 1 cup frozen raspberries
  • 1 brazil nut
  • 1 date (pitted)
  • 1 tsp bee pollen (optional, not recommended for those with bee allergies)

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