Smoothie Building

smoothies

Healthy smoothies are an amazing way to pack in a power house of nutrient dense foods that will satiate, stabilize blood sugar levels, detox, improve digestion, help you lose weight, build muscle, reduce cravings, boost energy (and your brain!), improve sleep, and empowers you to make make healthy decisions, plus it is easy, fun, and delicious!

It's best to consume your smoothie within 24 hours, although it can be stored for up to 48 hours in a mason jar with the lid on tight. Green smoothies tend to last a little longer due to the chlorophyll from the leafy greens, however the taste isn't as fresh and the color may change. But don't let that stop you, adding a few drops of lemon helps to preserve it. 

Ever heard the phrase, "Chew your drink and drink your meals"? Well, do it. Honestly, it all goes back to digestion. Chewing your drink helps to stimulate saliva and enzymes in the mouth, which sends signals to the gut to start secreting stomach acid to break down the smoothie and absorb its protein, fat, vitamins and minerals. Drinking your meals essentially means to chew until it's soupy. Mastication breaks food down to its smallest particle, which also stimulates more saliva and enzymes in the mouth, which sends signals to the stomach to produce stomach acid. Are you starting to get how digestion begins in the mouth? good. Additionally, I like to sprinkle hemp and/or pumpkin seeds after to help me chew the smoothie. It's crunchy and fun.  

Here are the building blocks to a bitchin' smoothie. You definitely want protein, healthy fats, fiber, and complex carbohydrates. 

Protein                                                                                                                                                                                                                                                    The perfect smoothie needs protein. It's the building block in keeping your blood sugars balanced and keeping you full.

  •  Organic, plain yogurt
  • Organic, goats milk plain yogurt
  • Plain whey protein powder
  • Natural hemp seeds

Liquid                                                                                                                                                                                                                                                        Go half with purified filtered water and raw milk or unsweetened alternative "milk".

  • Brewed, chilled Chai tea
  • Green tea
  • Hemp milk
  • Rice milk
  • Almond milk
  • Coconut milk

Flavors, spice it up!

  • Natural  raw almond butter
  • Pure vanilla extract
  • Mint leafs
  • Matcha green tea or plain green tea
  • Cinnamon
  • Ginger
  • Natural Cocoa powder
  • Canned pumpkin

Booster add-ons                                                                                                                                                                                                                     These guys are nutrient dense, providing high levels of vitamins, minerals, and antioxidants

  • Bee pollen
  • Spirulina powder
  • Dry oatmeal
  • Soaked raw quinoa (yep!)
  • Avocado (even the pit! very rich in fiber and antioxidants)
  • Ground flaxseed
  • Coconut oil or butter

Vegetables & Fruits

  • Banana (1/4-1/2 of a whole)
  • Blackberries
  • Blueberries
  • Collard greens
  • Cucumber
  • Kale
  • Kiwi
  • Lemon/Lime
  • Mango
  • Orange
  • Pineapple
  • Pumpkin
  • Raspberries
  • Rhubarb
  • Romaine
  • Spinach
  • Strawberries