Kitchen & Recipes

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Nutrient Packed Smoothie Guide

Functional Medicine Smoothie Recommendations

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!

Download the guide as an image and save it for future use:

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.

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Sesame Kelp Gomasio

Sesame seeds are excellent for healing the thyroid. To boost its potency, we’ve added the sea vegetable kelp to our gomasio recipe for added minerals and thyroid support!  Try this salty condiment on your raw cruciferous vegetables, or as a garnish on salads, soups, noodles, and other vegetables.

Serves 12 Tablespoons

Ingredients

  • 1/2 cup, sesame seeds – toasted
  • 1/4 cup, kelp – toasted
  • 1/2 tsp, sea salt with iodine

Directions

  • In a mortar, grind the sesame seeds, kelp, and salt together until well combined, but not into a paste. If you don’t have a mortar and pestle you can blend this in a coffee grinder in two batches.
  • Store in an airtight container.
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Detoxing Deliciously: Shrimp Masala

For your weekly fish dish, we love this low-mercury, flavorful recipe rich in nutrients that will help your body clear out toxins.

Serves 4

Ingredients

  • 2 tbsp, coconut oil
  • 2 tsp, cumin seeds
  • 2, red chili peppers – dried
  • 11/2 cups , onion – diced
  • 1 1/2 tbsp, fresh ginger – minced peeled
  • 2 tsp, garlic – minced
  • 2 tsp, coriander – ground
  • 11/2 tsp, cumin – ground
  • 1/2 tsp, turmeric – ground
  • 1/2 tsp, cayenne pepper
  • Pinch, Salt and freshly ground black pepper
  • 1 14-ounce can , tomatoes – diced
  • 1 lb, medium shrimp – peeled and deveined
  • 1 cup , coconut milk
  • 1/4 cup, cilantro – chopped

Directions

  • Heat the coconut oil in a large skillet over medium-high heat. Add the cumin seeds and red chilies and cook, stirring, until the fragrant, about 30 seconds.
  • Add the onion and cook until lightly browned, about 5 minutes. Then add the ginger, garlic, coriander, cumin, turmeric, and cayenne, and season with salt and pepper. Cook until dark and fragrant, about 3 minutes more.
  • Add the tomatoes and cook until somewhat soft, about 3 minutes. You can make the sauce up to this point a day ahead.
  • When ready to serve, heat the sauce over high heat. As soon as it starts to bubble on the edges, add the shrimp and cook, stirring, until the shrimp turns opaque. Lower the heat, gradually stir in the coconut milk, and gently heat it through – do not allow to boil.
  • Season to taste with salt and pepper. Transfer to a serving platter, garnish with cilantro and serve over rice or quinoa.