How to Make a Really Healthy Smoothie for Breakfast or Anytime


Ingredients Print Recipe


1

scoop of plant protein powder OR 2 TBS 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)

3/4

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)

2

TBSP of a healthy fat, often a nut butter which adds protein, too

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: 

Place the following ingredients into your blender:

  • 1 scoop of plant protein powder OR 2 TBS 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

Blend all ingredients in a blender until smooth.

Serves: 1

Prep time: 3 minutes

A Sample Smoothie Recipe to make today! The Chai-Licious

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 if going to Delight you with Chai-Licious! 

  • 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

For over 120 more recipes, grab a copy of my book The Adrenal Thyroid Revolution & get my Replenish Cookbook as a free extra gift!

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Donna

What protein powder do you recommend? With so many out there is there one you suggest?

Reply

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    Aviva Romm

    See https://us.fullscript.com/welcome/replenishsupplements for some of the protein powders I use in my practice. Also see other comment - I personally prefer hemp protein and nut butters! :)

    Reply

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Maria

Helloi Dr Romm, thank you for your information on smothies. I enjoy a variety of these delicious "meals" often for breakfast. Growing my own vegetables and herbs makes them very healthy. My favourite: 1 small cucumber, half scup of blueberries, a thick scice of raw beet, and a handful of fresh parsley, basil and savory. A couple of tbsp of ground seeds and nuts and plain organic yogurt are added to the finished smoothie.

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Caroline

Hi Aviva- thanks for this! Do you have a protein powder you like that doesn't taste "fake" and that I can also feed my kids (my son is 2 and loves smoothies). Thanks!

Reply

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    Aviva Romm

    I honestly have to say, I'm not a huge fan of protein powders personally because they generally all taste granular and seem a bit fake to me. So I go for whole foods - and prefer hemp seeds and nut butters. My patients seem to generally go for the ones in my online formulary (https://us.fullscript.com/welcome/replenishsupplements) and I've been considering trying the Dale's sprouted organic. With kids, though, and pregnant women especially, I'd want to know the arsenic amount - which I've not yet asked them about - since it's made partly of sprouted rice. Hope this helps! Aviva

    Reply

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Sara

Hi Aviva, I purchased your book on audible, which was amazing to listen to but in hindsight it has been challenging to follow your advice without having a hardcopy to refer back to. I downloaded all of your resources on your website. However, I am very much interested in your a Replenish Cookbook. Is there any way I could have access to this? After listening to your book and taking the questionnaire I really believe that your recipes could help me get back to baseline. Thank you so much!

Reply

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    Cindy

    I,too, wish I had gotten the hardback book. It’s hard to locate lists and resources as you click on hyperlinks since I never remember the page where I left off! I’m not sure I’ve read the entire book. The print outs of the meal plans are hard to read as well. I totally love what I’ve read and want to get start on this but am so afraid of my sugar cravings that I won’t be able to be faithful to the program. Any suggestions for slaying those cravings?

    Reply