Smoothies are the ultimate fast food. They act as a meal replacement or snack and are especially useful as a post workout boost of protein. They are best when prepared with a high powered blender, such as a NutriBullet or VitaMix. Smoothies are best when consumed fresh, but can be easily refrigerated in a glass container for a few hours or overnight. A basic smoothie or shake has three essential ingredients: a liquid, a base of fruits or vegetables, and a chill factor such as frozen fruits or ice, usually added last to pull the ingredients down in to the blades. To take your blends to the next level, you’ll need to add some “wow.” The first “wow” would be a boost in the form of protein powder or other superfoods, such as chia, hemp or flax, which all are complete proteins. Next would be a cream, such as avocado, banana, nut butter or silken tofu. Cream could also be raw nuts or goat’s milk yogurt! Finally, sprinkle in some magic such as cinnamon, lemon, stevia or other flavorings. Here’s an example of an Everyday Smoothie that’s creamy and delicious and totally customizable to your taste. Ingredients
Base: 1-2 handfuls of spinach, baby kale, arugula, romaine, etc. Rotate on a regular basis to avoid oxalic toxicity.
Optional: ¼ cup chopped celery, carrots, cucumber or any combination if desired
Boosts: 1 scoop Raw, Organic, Vegan protein powder, e.g. Sun Warrior, Vega, Plant Fusion, Raw, etc., or your choice of other protein; 1 Tbsp. chia seeds, 1 tsp. maca powder or raw cacao
Liquid: 1 cup plant-derived milk, e.g., almond, coconut, hemp or flax OR coconut water
Cream: Slices of frozen or fresh banana, avocado or nut butter for creaminess to taste; 1-2 Tbsp. cashews
Magic: 2 tsp. fresh lemon juice, 1 tsp. cinnamon
Chill: 1 cup cut frozen fruit(s), any
Directions 1. Put greens into blender first, then add other vegetables, protein, milk, seasonings and frozen fruit. If prepared the night before, chia seeds thicken the mix. 2. Blend until smooth. Have immediately or store in refrigerator. 3. Have this smoothie every morning for breakfast or post workout. Change the greens occasionally and try different fruit flavors. The phytonutrients and antioxidants from the vegetables and fruits will stimulate the liver to ramp up its detoxification efforts.
Just another note or two on protein sources. Goat milk yogurt has one of the highest protein bioavailability factors. It is extremely high in BCAA and is 100% lactose free. Ricotta cheese contains the most whey of any whole food because it is made from whey protein. Hemp hearts are a complete protein containing all amino acids necessary to build protein in the body and are only 27% carbohydrates as fiber.
To make an alternative post workout protein shake that does not require protein powder, and for those exercise enthusiasts who don’t require large amounts of protein at one sitting, follow this recipe:
1 cup almond milk
1/4 cup Greek or Goat milk yogurt
1/4 cup strawberries
3 tablespoons Hemp Hearts
Directions Combine all ingredients in a blender and process until smooth. Add more liquid if too thick. Enjoy!