Restorative Berry Boost Smoothie
About Recipe:
This is a classic berry smoothie! Fruity with a little nutty hint to it. This is great option to have for breakfast, a snack, or post workout. It’s filled with berries, greens, protein and fiber to keep you full and satisfied.
Tips and Tricks:
There aren’t too many tips and tricks to this smoothie, you just put all the ingredients in a blender, and blend! I personally am a fan of thick smoothies, so I’ll provide a few ways that I keep my smoothies thicckk!
Add ice cubes: I’ve found that adding 3-4 ice cubes really does the trick. To keep it creamy, try freezing nut milk in an ice cube container, and using frozen nut milk.
Use less milk: Using less nut milk will give you a thicker consistency. Sometimes I find I end up using so little milk that it becomes hard to blend, but if you have a mixer stick with your blender, use this to help push your ingredients together till they are smooth.
Key Nutritional Players:
Smoothies are a great way to start the day with fiber, fat protein and lots of vitamins and minerals. The fiber, fats and protein can help to slow the digestion and maintain a steady blood sugar, all while keeping you full and satisfied!
Berries: berries are rich in antioxidants, and phytonutrients called anthocyaninis. Anthocyanins confer a number of health benefits. Research demonstrates “that anthocyanidins and anthocyanins possess antioxidative and antimicrobial activities, improve visual and neurological health, and protect against various non-communicable diseases.” (Khoo et. al, 2017) Berries are also a low glycemic fruit, so they do not raise blood sugar as quickly compared to other fruits.
Flax meal is a rich source of plant based omega 3 fatty acids. Flax is rich in alpha-linolenic-acid, which has been tied to cardiovascular protection and a decreased incidence of myocardial infarction. (Rodrigues-Levya, 2010)
Spinach Greens: Dark leafy greens are an excellent addition to smoothies! They add fiber, and also add a plethora of nutrients. Spinach in particular is rich in Vitamin A, C, K, folate, potassium and iron (non-heme). Adding in a couple handfuls of dark leafy greens is a simple way to increase your daily veggie intake!
Berry Boost Smoothie Bowl
Ingredients
- 1 Heaping handful of spinach (or ~1/2 cup frozen spinach)
- 1 frozen banana
- 1/2 cup frozen mixed berries
- 1/2-1 cup Coconut milk (use more milk to make thinner, less for a thicker smoothie)
- 1 T almond butter
- 1 T Flax Meal
- 1 Scoop Vanilla protein powder
Instructions
- Place all the ingredients in a high power blender. Blend until it is a smooth consistency of your liking. Pour or scoop into bowls. Top with your favorite ingredients and enjoy! (I love to use my paleo chunky chocolate granola for some nice texture)
References:
Khoo, H. E., Azlan, A., Tang, S. T., & Lim, S. M. (2017). Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food & nutrition research, 61(1), 1361779. https://doi.org/10.1080/16546628.2017.1361779
Lila M. A. (2004). Anthocyanins and Human Health: An In Vitro Investigative Approach. Journal of biomedicine & biotechnology, 2004(5), 306–313. https://doi.org/10.1155/S111072430440401X
Rodriguez-Leyva, D., Dupasquier, C. M., McCullough, R., & Pierce, G. N. (2010). The cardiovascular effects of flaxseed and its omega-3 fatty acid, alpha-linolenic acid. The Canadian journal of cardiology, 26(9), 489–496. https://doi.org/10.1016/s0828-282x(10)70455-4
