Smoothies are a wonderful way to start the day and to get in a boat load of nutrients quickly and easily. It is also an easy way to get started on that recommended of 9-12 servings of fruits and veggies per day. I find it a quick and easy breakfast that I drink on my way into work. Here are some of my favorites.
Kale Sunrise Smoothie (actual amounts are approximate)
1/2 cup non dairy milk (soy, almond)
1/2 cup orange juice
1 to 1.5 cups of kale (sometimes I use pre-washed baby kale)
1-2 cups of frozen mango
1 tbl chia seeds (optional, but a good way to get in some omega-3s)
Combine in a high speed blender with the milk and kale at the bottom and blend.
Incredible Hulk Smoothie
This provides a whole lot of greens, add dates and a banana for sweetness
2 cups kale
1 cup spinach leaves
1/2 avocado (optional, but it makes it creamier)
1 cup pineapple (canned or frozen)
1 orange, peeled
2 cups non-dairy milk
1 cup ice
slice of lime with peel
3-4 dates, pitted
Combine and blend until smooth
Berry Antioxidant Smoothie
This includes a good dose of omega-3s and those healthy walnuts.
2 cups frozen mixed fruits with berries
1/2 cup soy milk (or other non-dairy milk)
1 cup POM juice, or other juice like grape juice)
1 Tbl ground flax seed
2 Tbl walnuts
2 cups fresh or frozen watermelon chunks (I buy the precut and freeze it)
2 Tbl fresh lemon juice
1 tsp chia
1/2 cup coconut water or non dairy milk
1 fresh or frozen banana (optional)
1/4-1/2 cup ice (if not using frozen watermelon)
some mint leaves (optional)
Blend and enjoy
Walnut-Ginger Cookie Smoothie
Ginger is an anti-inflammatory and cinnamon is packed with antioxidants.
1 1/4 cup vanilla soy milk
3 dates, pitted or a splash of maple syrup
2 Tbl rolled oats
3 Tbl raw walnuts
1 frozen bananas
3 pinches of ground cinnamon
1/4 tsp ginger powder or grated ginger
Watermelon, Tart Cherry anti DOMS Smoothie
2-3 cups watermelon
soy milk (1/2 cup, I didn’t really measure)
2-3 Tbl tart cherry juice concentrate
handful of ice
dash of lime
My Magic Vegetable Smoothie
I often make this smoothie post workout, especially when I am feeling run down and sore. I double down on this stuff if I am getting over an injury.
The nutritional yeast has been shown to help reduce the risk of getting an upper respiratory illness following a hard workout. Another study showed improved performance in athletes who drank tomato juice post workout. The greens help improve arterial health and are packed with nitrates (which can help performance). The antioxidants also quench the oxidative stress incurred during exercise. The turmeric and ginger are both anti-inflammatory and are rich in antioxidants. The black pepper works synergistically with the turmeric. And the garlic, is well, good for everything. Walnuts contain omega-3 fatty acids, are good for brain health and are also rich in antioxidants.
I wouldn't go so far as to say this is delicious, but it isn't half bad, especially if you can keep it cold.
1 can spicy V8 (or regular V8, I also like to use the low sodium one if possible)
1 cup greens (I like arugula becuase it is very rich in nitrates)
sometimes I add parsely (which is a good source of non-heme iron)
Handful of walnuts
2 Tbl of nutritional yeast (also a good source of B12)
1-2 tsp of grated ginger and turmeric (Note: I freeze the roots then use a fine grater, no chopping or peeling required)
1/2 tsp ground pepper (or more)
1 small clove of garlic (go big if you really like garlic)
1/4 cup water and 1/2 cup ice
Blend in a good blender
The Fruit Smoothie Formula
1. A good blender is worth spending the money on. Our favorite is the Vitamix
2. Dates and bananas add sweetness.
3. Freeze your ripening bananas by peeling them, cutting them in half and putting them in a ziplock bag. That way you always have some on hand.
4. Use a good non-dairy milk. Adding cows milk to antioxidant rich foods like berries neutralizes some of the antioxidant benefits.
5. Have pre-washed greens on hand. Spinach, kale, baby kale all work well.
6. Buy frozen berries, mango, pineapple etc at Costco in bulk. This saves money not to mention it lasts longer.
7. Add a healthy fat like walnuts, sunflower seeds, chia seeds, flax seeds, avocados or almonds.
8. Spice it up. Cinnamon, cardamon and ginger are packed with antioxidants.
9. Put the liquid in first, then the greens, then the frozen fruit.
10. Use a mix of fresh and frozen fruit. They are all good! Basically you can throw in whatever you have on hand.
11. Coconut water can also be used for the liquid portion in place of juice and/or milk.
12. Don’t add protein powders (unless you are NFL football player). (a) you don’t need it, (b) it is a PROCESSED food.
Leafy Green Options
(frozen or fresh)
fany non-dairy milk
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