EASY Healthy Smoothie Recipes from an Expert + Ideas for Simple Ingredients to Boost Your Health!
Picture This: I recently got a Nutribullet and my family (3 kids and husband) are LOVING healthy smoothies. Am I doing them right? How can I make them even healthier? Right now I do frozen blueberries or strawberries, a banana, frozen kale, water and a little bit of flax seed. My normally rather picky children love them, so I know there have got to be ways to make them even healthier.
BBJ: After reading the above question, I got in touch with Jill Brown, the owner of Kaizen Nutrition and Wellness. Jill is amazing and has been studying the healing process for many years. Have you ever bounced from Doctor to Doctor, and none of them can figure out what's actually wrong with you? I've been there, and nothing is more frustrating. That's where Jill comes in. She takes an integrative approach and helps people get to the root of their health issues.
She studies food as medicine, and I love it because I have seen the healing power there and it's incredible. It only makes common sense that our bodies need specific nutrients for optimal performance. With fast food, processed food, soda and all the other conveniences of eating in today's world... we might not be getting everything we need.
Jill will do tests and work with your individual lab results to help you find out what's going on. She then can create a plan of action to help you start the healing process. Like I said, really good stuff.
I hope to do another article with her soon, diving deeper into what she does because I think so many more people should be aware of this type of help out there.
As for this post, it's pretty exciting! Here I go getting carried away, so back to smoothies!
Take it away, Jill!
Smoothies can be a great way to incorporate more vegetables, healthy fats, and other beneficial nutrients into your diet to provide a balanced grab-and-go option. However, if you are new to smoothies, without a handful of recipes in your toolkit, you may be confused about how to structure them for optimal nutrition
– here is the breakdown:
2/3 vegetables/beans/grains (think high fiber & nutrient dense)
2 tbsp – 1/3 cup healthy fats (think omega 3 liquid, avocado, nut butters)
Herbs and seasonings such as vanilla, coconut, ginger, mint, etc.
Either 8-12 ounces higher protein liquid (ex. Cow’s milk, Soy, Pea or Flax Milk) OR 1 scoop protein powder + lower/no protein liquid (ex. Coconut water, almond milk, oat milk, water)
What would this look like?
1 green apple
1 cup spinach
2 sprigs fresh mint
Collagen Powder + 1 cup apple juice
Oatmeal Cookie Smoothie
1 cup chickpeas + ¼ cup oatmeal
2 tbsp almond butter
1 tsp vanilla, 2 tbsp coconut flakes, 1 tbsp cocoa powder, 1 tsp cinnamon
½ cup frozen pineapple/banana blend
1 cup kale
¼ cup frozen diced avocado
Protein powder + 8-12 ounces coconut water
Easy Sunday Prep
1 small bag frozen blueberries
1 small bag frozen pineapple
1 small bag frozen diced avocado (yep! This is a thing and is found in the frozen fruit section and will change your life!)
1 bag spinach
6 medium size mason jars
Sunday night – divide all ingredients between jars, seal with a lid and place in the refrigerator. Each morning, take one out, add to your Nutribullet or other blender, add 1-2 cubes of ice, liquid, and blend. If you are using a lower protein milk, add collagen powder or a protein powder as well. You are out the door in 3 minutes or less!
Is it OK to eat the same smoothie all week?
YES! However, it is important to switch up your ingredients the next week to get the best variety of color. Each color has different therapeutic properties due to the variety of vitamins, minerals, enzymes, and phytonutrients they contain. Some are more heart healthy, others anti-inflammatory or good for cognitive health. Variety is key!
Ideas for Fruit:
Frozen or fresh strawberries, blueberries, pineapple, banana, apples, kiwi, blackberries, grapes, cherry, mango
Ideas for Vegetables:
Spinach, Kale, romaine lettuce (smoothies are a great way to use up greens!), cucumber, beet, carrot, bell pepper
Ideas for Healthy Fats:
Avocado, nut butters, avocado or olive oil, nuts, ground flax seed, omega liquid supplement
Ideas for flavors:
Ginger, mint sprig, vanilla, almond, orange, or maple extracts, coconut flakes, cocoa powder, cinnamon
Ideas for Protein:
Tera’s organic pumpkin (no sugar), Collagen Powder, Ancient Nutrition Bone Broth Powder, Garden of Life Organic Plant Protein, cow’s milk (has 9 grams), soy milk, flax milk, pea milk (all have 8 grams), hemp seeds
Ideas for Liquids:
Coconut water, water, cow’s milk, plant milk, juice (limit to 4 ounces due to sugar content),
Smoothies are one of the best ways to get balanced nutrition with minimal fuss and prep. With the template above, you will have enough calories to supplement breakfast, or carry you until mid-morning when you can get a small snack.
More About Jill Brown
Jill is an Integrative and Functional Nutrition Certified Practitioner (IFNCP) and a Certified Leap Therapist (CLT) for food sensitivities and intolerances.
Jill is the owner of Kaizen Nutrition & Wellness. She does so much more besides just food for healing. Visit her website at https://kaizennutritionwellness.com/
This is not a sponsored post and I did not earn any type of compensation to post this. Reading this article does not establish any kind of personal relationship with you and the featured guest or Blissful Blue Jays. This information is for educational/entertainment purposes only. By using this website you agree to the disclaimer.