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Delicious & Protective: Smoothies

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Smoothies

Building blocks to a nourishing smoothie….

By Marti Wolfson

Dr. Geo and I love to make healthy smoothies in the morning because it’s a quick way to get essential nutrients in a glass, sustain your energy, and maintain a healthy body.

Instead of giving you a recipe this week I thought I’d give you the building blocks to what makes a great tasting and nutrient dense smoothie. All you have to do is mix and match from the essential categories and you’ll understand how to put together a well balanced breakfast or mid day snack. Enjoy!

Best to use organic fruits and vegetables. Plus, the Vitamix brand is the best smoothie blender in the market in my opinion (Dr. Geo).

Essential Ingredients

Protein:
1 cup Organic Yogurt (if tolerable)
1 serving protein powder (hemp, pea, or rice protein)
1 cup Organic Kefir (non dairy is available in some stores)

Liquid:
1- 1.5 cup water, coconut water, or non dairy organic milk like almond, coconut, rice, or hemp

Fruit:
1/2-1 banana
1 cup mix of berries (blueberries, strawberries, blackberries, raspberries)
or other fruit in season

Greens:
1 cup spinach, kale or swiss chard

Other add-ins:
1 T. ground flaxseeds
1 T. hemp seeds
1/2 T. organic cacao powder or nibs

Mix and match. Enjoy!

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by Dr. Geo

6 comments… add one

  • Andy Danziger ,

    I add 1/3 cup of Barleans flax oil to my smoothie made with all 4 organic berries above, 1 T freshly ground flax seeds, 2/3 cup organic Greek yogurt and 4-6 ounces Pomegranate juice. Not sure if it’s making me get better but it’s very nutritious and delicious too.

    Reply
  • John Russo ,

    Consider sprouted, milled flax seeds ( I use Health from the Sun brand in my morning smoothie.) It’s more bioavailable/ nutritious than plain/ground.
    Note: I work with the parent company, Nutraceutical Corporation, that provides Health from the Sun products.

    Reply
  • Beth ,

    Do you have any opinion on Chia seeds or sprouted chia seed powder? I read they are higher in antioxidants than flaxseed? I’m also curious how to sprout flax or chia seeds – John mentioned this idea…is it something to do at home or buy sprouted?

    Reply
    • Hi Beth, Chia seeds are high in Omega-3 fatty acids, nutrient densed and high in quality protein. Chia seeds can easily be used in a smoothie.

      Reply

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