Monday, March 3, 2014

Smoothie Ingredient List

A lot of you ask me for information on smoothies.  Here it is!  Let me know your recipes and tips, too.



Shakes

Protein powders: 
Sun Warrior Vegan Formula http://www.sunwarrior.com/product-info/
Vega http://myvega.com for Vega One and Vega Sports Performance
True Vitality Plant Protein
I don’t use whey because I am lactose intolerant; I find for some it is harder to break down and digest than these mentioned (my opinion only)

Reason behind these products are:  clean, simple ingredients without fillers, soy, wheat, gluten, sugars
Have a perfect amino chain base for maximum absorption; some have probiotics added
Sold at most health food stores
Easy to mix with your favorite fruits and veggies
No need to add other supplements to them

Blenders
Blendtec
Vitamix
Bullet
Or less powerful are ok however they do not break down raw veggies and fruits to a puree and easy to drink

Mixers
Almond milk unsweetened (my favorite because it keeps me full longer, important for heart and muscle function, good source of calcium)
Rice milk (however it has a higher sugar content)
Hemp milk
Coconut milk (in the carton)
Coconut water ¼ to ½ cup per serving
Water

Fruits
Blueberries
Raspberries
Mango
Pineapple
Apple
Lemon
Plum
Papaya
Peach
Nectarine
Strawberry

Vegetables
Asparagus
Spinach (my favorite super food and tastes sweet in a smoothie)
Beets
Broccoli
Carrot
Cucumber
Kale
Celery
Swiss chard
Sweet bell peppers

Others to add to the mix
Flax seed ground: 2 tablespoons
Chia seed: 2 tablespoons
Acai
Goji berry
Maca powder: 1 tsp
Raw cacao
1 tsp local honey
almond butter
cacao nibs
Decadent Blend of chia and flax seed with coconut and cocoa by Spectrum
Ginger root

Common mistakes and quantities
All fruits are to be added in small quantities to avoid calorie and carb intake
If you are having more than one smoothie a day, think about the amount of servings of each fruit per smoothie (hint:  you may be eating a couple peaches, apples, and berries…way too much in a day)
When adding veggies they become fiborous  so either use smaller amounts or more liquid
Drink slowly as this is a “meal” supplement and it still takes the stomach time to digest

Other supplements I add throughout my day
MSM tablets
Vitamin C tablets 1000-5000mg per day
Calcium Magnesium
Hydro-Zyme for protein breakdown taken at mealtime
Methylfolate Plus taken in the morning
Potassium 99mg once a day
7 Keto another form of DHEA
Vitamin D 5000IU
Glucosamine Sulfate for joint support
Spirilina
Multivitamin preferably from “food based”
Psyllium husk (at bedtime)
Digestive enzymes with each meal for max absorption of meats and raw foods
Probiotics

Favorite recipes

Green Berry
1 scoop of protein powder
½ cup blueberries fresh or frozen
1 cup raw spinach
chia seed
flax seed
maca
12 oz almond milk

mango maca
1 scoop protein powder
1 whole fresh mango
1 tsp maca
¼ inch cut of raw ginger root (muddled, grated or put through the food processor first)
chia seed
12 oz almond milk

Choco Coco
Chocolate protein powder
2 tablespoons cacao nibs
2 Tbsp “Decadent Blend” chia and flax
½ cup blueberries or raspberries
12 oz of almond milk


Green Smoothie
No protein unless unflavored
1 cup spinach
4-5 asparagus stems
¼ inch cut fresh ginger (grated, muddled or food processor)
½ of cucumber
3-4 whole leaves of kale
¼ of apple
½ lemon peeled with pith left on
add small amount of water for desired thickness

Chocolate Espresso
Protein powder chocolate flavor
12oz almond milk or coconut milk
cacao nibs 1T
2 T “Decadent Blend” chia and flax with cacao and coconut
1 tsp coconut oil
1-2 shots of espresso
options:  add almond butter, blueberries, rasberries


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