How This Nourishes Your Body
4 Healthy Smoothie Recipes + Tips
Ah the bledtec. This thing just makes my life easier. I use it for everything: soups, vegetables, ice cream, and most importantly-Healthy Smoothie Recipes.
Smoothies can take your health to the next level because you can add numerous healthy items of all different kinds and blend them into one delicious powerhouse of a drink. Most days of the week I enjoy a smoothie for breakfast. It’s fast, it’s easy, and it’s one glass of nutrient-dense goodness.
Common Smoothie Making Mistakes
- Eating tons of raw spinach and kale every day: Although it can be easy to get caught up in just throwing spinach and kale in with fruit and calling it good, this may not be the best option for your health. High amounts of these certain greens can be damaging to digestion and cause oxalate toxicity within the body. Check out this article to see the potential risk.
- Not putting fat with vegetables and natural sugars: Vegetables are dramatically better assimilated when ingested with good fats. If you are going to be eating wonderful greens and veggies, make sure you are actually absorbing the nutrients in them. Also, healthy fat will slow the rate at which the sugar from fruit gets absorbed in the body which means balanced hormones and stable energy!
- Not having protein: If your goal is to make the smoothie a good meal replacement or even snack, protein is key. It will stop cravings for sugar and sweets as well as give you energy for the day.
- Adding too much fruit: Fruit can be wonderful, too much fruit, especially in one sitting may throw your body for a loop. The high sugar in commonly blended fruit like oranges and bananas can send your blood sugar skyrocketing and your moods and energy levels all over the place. If you are adding fruit, make sure to also add a healthy fat and cinnamon to slow down the absorption.
The good news is, you can still make nourishing smoothies that are both healthy and safe for your body. Adjust measurements of ingredients to your liking/how many servings you are making. It does not have to be an exact science. Also add more/less liquid depending on how thick you like it.
Healthy Smoothie Recipes
Hormone Balancing Breakfast Smoothie:
- 1 cup frozen Berries
- 1 cup coconut milk
- As much cinnamon as you like
- Scoop of Grass fed organic whey protein powder, 4-8oz raw goat or sheep kefir/yogurt, or plant based high quality protein powder
- 2 Egg yolks (only if from organic pasture raised eggs, know where they came from)
- 1 tablespoon Chia seed
Low Sugar Green Smoothie:
- 1 small Green apple
- Handful of Spinach
- 1/2 Lemon
- Cinnamon to taste
- Water or coconut water 2ish cups depending how thin you like
- 1 teaspoon Flax oil or coconut oil or flax seed
- Scoop Grass fed organic whey protein powder, or plant based high quality protein powder.
- 1 tablespoon Greens powder
- 1/2 small Avocado
- handful of ice
Creamy Basic Green Smoothie (kid approved)
- 1 frozen banana
- 1 cup fresh spinach
- 1 cup coconut milk
- 1/2 small cucumber
- 1/2 avocado
- handful of ice
- 4-8oz raw kefir, yogurt, or full fat coconut milk
- Scoop of quality greens powder
- 2 tablespoon chia and Flax
- 2 Egg Yolks
- 1 cup frozen mixed berries
- 1 teaspoon cinnamon
- 1 teaspoon coconut oil or 1/3 avocado
How to Create your Own Healthy Smoothie:
Base: Water, coconut milk, almond milk
Fruit: Berries or green apples are the best low-sugar option, other choices are banana, mango, grapefruit, kiwi
Protein: Grass fed whey protein, grass-fed raw sheep or goat kefir or yogurt, gelatin, pea protein, organic plant-based protein
Fat: Coconut milk, coconut oil, flax oil, avocado, almond butter, egg yolks, raw kefir/yogurt
Green: Greens Powder, spirulina, wheatgrass, chlorella, spinach, cucumber, celery, cilantro, basil, arugula
Fiber: Chia, Flax
Spices: Cinnamon, turmeric