Mel's Feel-Good SmoothieMay 16, 2022
Smoothies are one of the easiest ways to get a ton of nutrition in the least amount of time. I’m in love with them because they give me the opportunity to incorporate powerful foods that I wouldn’t otherwise eat on a daily basis (like fresh ginger and turmeric root).
I’ve experimented with many smoothie concoctions over the years and always include these four components in each recipe:
- Fiber: Dietary fiber is found in plant-based foods (what I call Earthfoods) like greens, vegetables, fruits, and nuts and seeds. Fiber feeds the good bacteria in your intestines, stabilizes blood sugar levels, lowers bad cholesterol, and normalizes blood pressure.
PS: One serving of Mel's Feel-Good Smoothie contains 17 grams of fiber! Not bad considering the minimum daily recommendation for dietary fiber is 25 grams. 🙂
- Protein: Protein comes from plant sources like nuts, seeds, and plant-based protein powder. Animal sources include collagen and bone broth protein powders. Protein helps balance blood sugar, keeps you full, maintains muscle mass, and boosts metabolism.
- Fat: Avocado, nuts and seeds, and nut/seed butters (almond, walnut, cashew, tahini) are rich sources of healthy fat. Healthy fat helps you absorb nutrients, normalize blood sugar, burn fat, eat less between meals, and support brain, heart, and hormonal health.
- Pow!: Herbs, spices, tea, and mushroom powders are Pow! foods. They provide flavor and offer health benefits beyond basic nutrition. Rich in antioxidants, Pow! foods work to neutralize harmful compounds that cause cell damage and disease.
Mel's Feel-Good Smoothie
Prep time: 5 minutes
Cook time: n/a
16 oz. Unsweetened plant-based milk (almond, coconut, cashew, flax, or macadamia). Check the food label to be sure there is no added sugar or artificial sweeteners in the ingredient list!
1/2-1 scoop plant-based protein powder or collagen protein powder (I like Ancient Nutrition Multi Collagen Protein- vanilla or chocolate)
1 tbsp. chia seeds
1 tbsp. cacao powder
1/2 tsp. ground cinnamon
1 handful fresh kale
1 handful sliced red cabbage
1/4 large avocado or 1/2 of a small avocado, peeled and seeded
1/2 cup frozen blueberries
1/2 cup frozen cauliflower
2 thin slices fresh turmeric root
2 thin slices fresh ginger root
Add all ingredients to a high-powered blender and blend until smooth. If it's not sweet enough for you, feel free to add one teaspoon of raw honey, pure maple syrup or coconut nectar, or one pitted date.
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