I love a good smoothie! When made right, not only are they creamy and delicious but packed full of nutrition and healthy fuel for the day. You can customize your smoothies ingredients to address many common issues you may deal with including inflammation, brain fog, low energy and even skin issues.
Here is my list of go to ingredients for a nutritious and filling smoothie that keeps me energized, focused and feeling full for at least 4 hours.
1. I always start with a vanilla vegan protein powder that uses pea protein. Pea protein is one the most easily digestible protein sources and contains all nine essential amino acids, making it a complete protein. Studies have shown that 20-22 grams of pea protein in your smoothie will help control hunger and decreases levels of Ghrelin, which curbs appetite and cravings.
2. 10-12oz Coconut milk. Any nut milk or water is fine, I just appreciate all the anti aging benefits of coconut milk! Coconut milk is packed with vitamins C, E, B1, B3, B5, and B6 as well as iron, selenium, sodium, calcium, magnesium and phosphorus. All good stuff and makes your smoothie taste great too!
3. 1/2 Frozen avocado. I could go on and on about the benefits of avocado but this is the main reason it is a daily addition to my diet: according to nutritionist Dana James, avocado contains monounsaturated fat. This is a good thing. The fat is so tiny it can slip through membranes and protect cells from free radical damage. This enhances vitality and mental acuity, and improves skin texture.
Bonus: Avocados may also improve bone density thanks to the mineral boron, which helps absorb calcium, and a whole avocado contains 14 grams of fiber, which expedites the removal of toxins that can lead to aging. Serious super food.
4. 1 Cup Frozen mixed berries. Virtually all berries are packed with powerful antioxidants that promote healthy cells and protect your body from disease. Berries are also rich in vitamin C, a prominent ingredient in anti-aging skincare. Vitamin C is most effective for improving skin elasticity, brightening dull skin and evening out skin tone. Dark berries, such as blueberries and raspberries, tend to have a higher concentration of antioxidants and as a result, more anti-aging benefits.
*You can also add 1/2C frozen mixed berries and 1/2 frozen banana for a creamier texture. Just be aware that bananas add more sugar.
5. Super Food Greens. Common super foods you can add are Spirulina, Kale, Artichoke, Broccoli, Spinach, Alfalfa, Barley Grass and Wheat Grass. Or, you can do what I do and just add a scoop BeWell Superfood Greens which contains all of these and much more, including prebiotic fiber and phytonutrients.
6. Any other powder or liquid such as collagen or mct oil. I have 2 that I add every day. A packet of vegan collagen booster with hyaluronic acid to help build collagen. This helps the skins elasticity, smooth texture, plumpness, and overall healthy-looking glow. And a packet that contains a prebiotic, probiotic and digestive enzymes. We are learning so much about gut health in connection with overall health but it has a significant impact on the brain and the skin. Take care of your gut!
Put it all in a blender and blend. It will be thick when finished. Add about 4oz of water and a few ice cubes. This makes it very cold and the texture of a milkshake. Enjoy!
