Smoothies can be a quick, simple and refreshing complement to your nutrition program, helping to make food as medicine delicious and healing. However, many typical smoothie recipes are heavy on fruits, limited in protein and miss the boat on opportunities to add fantastic antioxidant and antiinflammatory options.
Use this template to take your smoothies to a new level!
Use 4-6 oz. for your base liquid for your smoothie. Place it in a blender.
o Green tea – let it brew for 10-15 minutes
o Good, clean, filtered water
o Almond milk or another nut milk ( use one without added gums or sweeteners)
Add 2 oz. of organic, unsweetened liquid:
o Pomegranate juice
o Tart cherry juice
o Acai juice
o “Morning blend” or any Knudsen Organic “just” juice
Add ½ cup of frozen wild blueberries, blackberries, or raspberries (preferably organic).
Add 1 cup of spinach, kale, romaine or any green leafy vegetable
And/or a carrot, ½ beet or ⅓ cup cauliflower
Add a protein
o ½ cup coconut yogurt
o ⅓ cup white beans or chickpeas
o 2Tbs nut or seed butter
o 1 scoop of protein powder
Add additional nutrients:
o Add 1-2t of freshly ground flax seeds. Store extra ground flax seed in fridge. It will keep for 3-4 weeks.
o 1 scoop of Fiber
o 1 teaspoon of fish oil
You may want to use the herbs below:
1T of fresh rosemary chipped
1t of fresh ground turmeric or ginger
½t of fresh ground cinnamon, clove or nutmeg
Add ¼ cup of crushed ice if you like your smoothie cold
Blend as desired and enjoy!
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Vicki Kobliner is a Registered Dietitian/Nutritionist with over 20 years of expertise applying a Functional Nutrition approach to the care of children and adults. She utilized her wealth of experience with both traditional and integrative modalities, incorporating the power of food, herbs and targeted nutrition support for both prevention of and healing from both acute and chronic illnesses. Vicki sees pediatric patients and their families, and has extensive experience in addressing a wide variety of childhood illnesses.