Ask the Nutritionist: NEW!
Question:
I need a cheap, delicious smoothie recipe for breakfast throughout the school year for me. Keep in my mind that I'm always broke, and need energy to survive the school day with my students. Recommendations?
-Tracy from Durant, IA
Answer:
Hi Tracy! Everyone always struggles with breakfast because they are always in a rush!! I have a few very simple, healthy smoothie recipes you could whip together fast!! You only need a few ingredients! The number one thing you will need is a high quality protein powder. I usually put Truvani Organic Vanilla Plant Protein in mine or you could use whey. Just made sure it is organic and from a source that doesn't use hormones or is sweetened with added sugar unless it is Stevia! And preferably from grass-fed cows. If you would like more help I could point you in the direction of some great brands!
Basic Smoothie Recipe: (Serves 1)
1 handful of frozen or fresh berries
unsweetened coconut, almond, flax, or hemp milk
1 scoop Protein Powder
Mix ingredients together in a blender. You may add greens like romaine lettuce, spinach, kale, and/or good fats like hemp or flax.
Chocolate Nut Butter Smoothie: (Serves 1 )
1 cup unsweetened coconut, almond milk, or organic milk
1-2 tablespoons nut butter (almond butter, organic peanut butter, cashew butter)
2-3 tablespoons cocoa powder
1 scoop Truvani Chocolate Protein Powder
Put all ingredients in a heavy duty blender and blend to desired consistency.
Optional nutritional boosters: Hemp Seeds, Flax Seeds, Coconut Oil, Cocoa Nibs
The Perfect Post Workout Smoothie: (Serves 1)
1/2 Frozen organic banana
1 tablespoon of organic nut butter
1 ½ Cup unsweetened vanilla almond, coconut, or hemp milk
(Optional additions (organic whey or hemp protein powder, raw cacao, raw egg, cinnamon, flax, chia, greens, etc.)
Kimberly Snyder’s Glowing Green Smoothie
1 1/2 cups water
1 head organic romaine lettuce, chopped
3-4 stalks organic celery
1/2 head of a large bunch, or 3/4 of a small bunch of spinach
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
Juice of 1/2 fresh organic lemon
Optional
1/3 bunch organic cilantro (stems okay)
1/3 bunch organic parsley (stems okay)
1 head organic romaine lettuce, chopped
3-4 stalks organic celery
1/2 head of a large bunch, or 3/4 of a small bunch of spinach
1 organic apple, cored and chopped
1 organic pear, cored and chopped
1 organic banana
Juice of 1/2 fresh organic lemon
Optional
1/3 bunch organic cilantro (stems okay)
1/3 bunch organic parsley (stems okay)
Add the water and chopped head of romaine to the blender. Starting the blender at low speed, mix until smoothie. Gradually moving to higher speeds, add the celery, apple and pear. Add the cilantro and parsley, if you are choosing to add them. Add the banana and lemon juice last.
The fruit and lemon cut right though the grass taste. Feel free to mix and match different greens and fruits, as these two specific food groups combine well.
Tropical Smoothie: (Serves 2)
2 cups organic green grapes
1 large wedge pineapple
2 cups fresh spinach
2-3 pitted dates
1/2 apple, peeled and sliced
2 cups ice
Truvani Vanilla Plant Protein Powder
Blend all ingredients in a blender and enjoy!
Apple-Almond Smoothie: (Serves 1)
Handful of greens (Swiss Chard, Spinach, Kale)
1/4-1/2 cup unsweetened coconut milk
1 frozen banana, sliced
Spoonful of almond butter
1 apple, peeled
Put everything in blender and serve.
*I have a Magic Bullet blender I make all my smoothies in or a Ninja!! Very quick! You could even make it up ahead of time the night before and place in your refrigerator so you can just grab it and go in the morning!
*Also be sure to get the "unsweetened" coconut, almond, hemp, or flax milks. The other varieties have added sugar!!
*Also be sure to get the "unsweetened" coconut, almond, hemp, or flax milks. The other varieties have added sugar!!
*Check out my other blog post for other great ingredients to add: http://jackieamart.blogspot.com/2011/03/smoothies.html
Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or jackieamart@hotmail.com.
As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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