Our smoothies started some time ago when we began seeing our nutritionist. She suggested smoothies consisting of coconut water, protein powder, 1 tbsp of nut butter OR a half of an avocado, a handful of berries, and a tbsp of chia seeds. (For more on Chia Seeds, click here, "...chia seeds are “super” because, like a superfruit, they deliver the maximum amount of nutrients with minimum calories. They have several of the same benefits as the more well-known “super seed” flax, but unlike flax seed, you don’t need to grind them to reap the health benefits. The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more – even protein!")
I stopped making this smoothie because I wanted Owen and Matt to enjoy the benefits of a morning smoothie. With three people drinking smoothies, coconut water became expensive and I could not use the protein powder recommended by our nutritionist because it was dairy based (O cannot tolerate dairy, yet). So, I began improvising and have come up with some tasty, and not-so-tasty, smoothies.
I use water as my main base. There are days when I use water with coconut milk or just coconut milk, but usually it's just water. I add 1 - 1.5 cups of water per person. For example, I typically use 3.5 cups of water for my family. I'm not sure who gets the 1.5 cups, but this is the amount that works for us so I'm sticking with it.
My everyday ingredients:
- 3.5 cups water (or a combo of coconut milk and water to equal 3.5 cups)
- 1 tbsp chia seeds
- 1 tbsp flax or hemp seeds
- 1 handful blanched almonds
- 1 handful of leafy green vegetable (spinach, kale, chard, beet greens, turnip greens, etc.)
- 1 scoop Green Vibrance
- Green Vibrance is a powder that is full of vitamins and nutrients. What are the benefits of Green Vibrance? Click here We buy ours at the local grocery store, health food store, or you can buy it on Amazon.com Green Vibrance
- frozen or fresh fruit
Most people are concerned about getting their kids or spouses to drink a smoothie with a green vegetable in it. I don't worry about it with Owen anymore because he will drink just about any smoothie I give him. I can't think of one he hasn't scarfed down. However, if you are nervous about the leafy green vegetable, try spinach first. Spinach doesn't have a strong taste so you may be able to sneak it in a drink. Try a small amount and build up to a handful. After a while you can move on to a different green.
If you are trying Green Vibrance, I suggest you start with a small amount and build up as well. We can't taste either the leafy veggies or Green Vibrance in our smoothies anymore.
I buy frozen fruit in packages at the grocery store. If you are using berries, you may need to add something else to your smoothie because berries are not sweet enough on their own (IMHO). Our go-to sweetener is a ripe (almost too ripe) banana. Another option would be dates or honey.
Our favorite fruit combination, and this may be a great starter for those of you who are worried about your kids, is mango, pineapple, and some coconut (we always have fresh on hand, but use what you have or none at all). Sometimes I add banana to this combination and it's like we are on a tropical island! This is the sweetest combination we make.
Here are some suggestions for you:
Pineapple + Mango (approximately 8 ounces of each for three smoothies- honestly, I just pour in what I think looks good)
Pineapple + Mango + Coconut (handful or 1/2 cup - 1 cup)
Pineapple + Mango + Banana
Berries + Banana (I use about 10 ounces of berries for three smoothies)
Peaches + Banana (about 8 ounces of peaches for three smoothies)
2 fresh oranges + 2 fresh apples
3 fresh oranges + 1 banana
2 fresh oranges + Mango
2-3 fresh oranges + Coconut (handful or 1/2 cup - 1 cup)
Today I bought cranberries, I think I'll do cranberries and oranges soon!
I also make smoothies based on our mood or if there are any illnesses going around. For example, when O had a cold, I added a half of a cinnamon stick and some fresh ginger to our smoothies. Ginger helps support the immune system and cinnamon for it's vitamin c (yes, vitamin c) and anti-inflammatory properties. If I were living with someone who is a diabetic, I would consider cinnamon in many of their smoothies because it may lower blood sugar. We used the ginger and cinnamon throughout cold and flu season this year, yum! Plus, it's an easy way to spice up your smoothies without much effort.
Smoothies are, in my opinion, a fantastic way to start your day. Even if you have dietary set-backs, you know you started with a good base in the morning. I think the biggest thing to remember with smoothies is to find a combination that tastes good to you and is easy. I love Dr. Oz's smoothie recipe (below), but needed something easier in the morning.
- 2 cups spinach
- 1/2 cucumber
- 1/4 head of celery
- 1/2 bunch parsley
- 1 bunch mint
- 3 carrots
- 2 apples
- 1/4 orange
- 1/4 lime
- 1/4 lemon
- 1/4 pineapple
- Directions
- Combine all ingredients in a blender. Serve and enjoy
What are your favorite smoomie recipes?
Cyndi
