My Morning Smoothie
I think that it is about time we talk about smoothies. There are so many smoothie recipes out there to try it is almost overwhelming. So, why add another one? This is less of a recipe and more of a blueprint. I believe that the reason there are so many smoothie recipes is that they can be a dessert (like a milkshake), a snack or a true meal replacement. Of course, the flavor combinations are limited only by your imagination. My typical morning smoothie is so packed with nutrients that it is definitely a meal replacement. When I am looking for a snack smoothie, I leave out many of the ingredients and make a much smaller drink, still nutritious, but not a meal. I don’t generally use a smoothie for dessert, but, it is certainly a more healthy option as long as it is not really a milkshake : D.
My typical morning smoothie consists of the following:
10 oz. of non-dairy organic milk
2 oz. of cold brew coffee (make your own or buy. Here is my favorite)
2 Tbsp. ground flax seeds
1 Tbsp. resistant starch (green banana powder)*
Protein (Pea protein and/or organic grass fed collagen for me)
Greens (frozen organic spinach, fresh organic greens or powdered organic greens)
Sweetener (1/3 frozen banana, 1-2 pitted dates or 1 Tbsp. honey)
Fruit - I aim for about 1 cup of fruit (sometimes a little bit more) usually frozen organic blueberries and/or black cherries
I realize that this is a bit over the top, but, I thought I would share my typical smoothie. To this I also add occasional “extras” depending on how I am feeling. If I am feeling sick I will sweeten with honey that contains propolis. According to healthline,” Propolis is thought to have antibacterial, antiviral, antifungal, and anti-inflammatory properties. But scientific research on propolis is limited. Researchers aren’t exactly sure why, but the bee product appears to provide protection from some bacteria, viruses, and fungi.” If I have a lot of exercise planned, I might add extra protein. If I drank a bit too much the night before I might add some anti-inflammatory reishi mushroom powder. At times I am looking for some chocolate. Many people add cocoa, however, I have found it to be too bitter for me. I prefer a roasted carob to add chocolate flavor without the bitterness. Almond butter is another great addition for added protein and healthy fat. Avocado can be added for a creamier texture and added healthy fat and nutrients. The cold brew coffee is a new addition for me, but, it too has health benefits in small amounts. Coffee contains a number of useful nutrients, including riboflavin (vitamin B-2), niacin (vitamin B-3), magnesium, potassium, and various antioxidants.
As you can see, there are limitless possibilities! You can always change up the fruit or greens you use for a quick change in flavor as well! The important basics are as always, use whole, organic unprocessed foods whenever possible, include healthy fat, protein and fiber, and keep sugar to a minimum. Beyond that, the sky is the limit!
Have fun creating your morning (or anytime) smoothie!
According to John’s Hopkins, “Resistant starch is a carbohydrate that resist digestion in the small intestine and ferments in the large intestine. As the fibers ferment they act as a prebiotic and feed the good bacteria in the gut”