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The Journal / Recipes / How to Make a Really Healthy Smoothie for Breakfast or Anytime

How to Make a Really Healthy Smoothie for Breakfast or Anytime

smoothie

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
smoothie
Prep Time 3 minutes minutes

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 Recipe
smoothie
If you love chai tea or want to get more turmeric into your diet, this anti-inflammatory smoothie which also provides support for your body's natural detoxification processes is going to Delight you with Chai-Licious! 

Equipment

  • 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

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