Smoothies are perfect for an on-the-go but complete breakfast or afternoon pick-me-up. In fact, studies have shown that meal-replacement shakes can help women to lose unwanted extra pounds, and they are a much more nutritious choice than coffee and a muffin – even an organic gluten free muffin which can be chock-full of as many as 600 calories but very little nutrition! And it's much healthier than skipping meals which can wreak havoc on your adrenals – and as a result – your waistline and more!
Making up your own smoothies is ridiculously easy once you know the basics. All smoothies contain a protein source, a healthy liquid that usually adds additional protein and or fat, a healthy fat, fruits or vegetables, and health “extras.”
How to make a smoothie – the basics
Print Recipe
Equipment
- Blender
Ingredients
- 1 scoop of plant protein powder OR 2 tbsp of a combination of high protein seeds like hemp or chia seeds
- 1/2 cup total mixed fruit frozen makes the smoothies so much creamier and more delicious, but you can use fresh
- ¾-1 cup of liquid depending in the thickness you prefer of choice (usually chilled almond milk, coconut milk, coconut kefir, or organic yogurt or goat’s milk if you eat dairy)
- 1-2 tbsp of a healthy fat often a nut butter which adds protein, too
- Optional your nutrient boosts
Instructions
- Blend all ingredients in a blender until smooth.
A Sample Smoothie Recipe to make today! The Chai-Licious
The Chai-Licious Smoothie
Print RecipeEquipment
- Blender
Ingredients
- 1 scoop of plant based protein powder OR 1 TBS each hemp and chia seeds
- 1 frozen banana
- 1 cup of Organic unsweetened coconut milk
- 1 tsp turmeric powder or 1 inch of fresh turmeric, ½ tsp. grated fresh ginger root, ¼ tsp. crushed cardamom seeds
Optional adds:
- 4-6 ice cubes to make it frothy
- 1 tbsp almond butter for protein good quality fat, and to thicken the shake and/or
- Optional 1/2 cup of fresh spinach leaves
The Smoothie Genie!
Want to know how to make your own amazing smoothies? Try Dr. Aviva’s Smoothie Genie for endless ideas!
| The Protein (choose 1 or combine 2) | The Fat (2 TBS total) | The Fruit/ (3/4 cup) | The Liquid (1 cup) | The Greens (1 cup, or 1 handful) | Extra Goodness (1-2 tbsp.p.) |
| Chia seeds
Flax seeds Hemp seeds Plant-based protein powder Paleo protein powder Nut butter
| Nut or seed butter (no sugar added)
Cashews Unsweetened organic yogurt Unsweetened coconut yogurt Walnuts Flax or hemp seeds | Banana (frozen for a smoother smoothie)
Frozen Blackberries Frozen Blueberries Frozen Mango Frozen Pineapple Frozen Strawberries | Cashew Milk
Coconut Water Fresh (unpasteurized) Light Coconut Milk Unsweetened Almond Milk Water | Kale
Spinach (optional and skip kale if you have hypothyroidism, skip spinach if you have kidney stone) | Ginger
Cinnamon Lemon juice or zest Probiotic Maca powder Turmeric powder Probiotic Mint Omega 3 Fish Oil Raw cacao powder |
