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SMOOTHIE-LICIOUS!
For whatever reason, this year I have become obsessed with
making smoothies and have seen my clients flourish when they
add them to their diets! I am not talking about the Jamba Juice
variety made with powders, frozen yogurt and sugar, but real-life smoothies packed with fresh fruits, vegetables and supplements!
Why Smoothies?
Not only are smoothies very easy to make, only requiring a blender, but they are also very easy to drink, portable, delicious, and packed with nutrients and live enzymes! Enzymes help aid in digestion and also make our bodies more alkaline. Additionally, it is very easy to add supplements such as flaxseed oil (omega-3s for optimal brain function), maca (for sexual and vital energy), hemp seeds (for protein), spirulina (blue-green algae high in protein) or pumpkin seeds (prevent against prostate cancer.)
When?
Because breakfast is the (as in the) most important meal of the day and sets the tone for the entire day, I recommend that clients begin by making a smoothie in the morning a few days a week and see how they feel. Ideally, having smoothies (or juices) at least five days a week is ideal. You can also have smoothies in the afternoon as a pick-me-up after a workout or as an alternative to your Starbucks latte!
So, Where to Begin?
For those of you who know me, you know that I am not a fan of dairy. For this reason, most of my smoothies start with a base of almond milk (my favorite brand is Almond Breeze Vanilla), rice milk or coconut water (use fresh from Thai coconuts or buy the individual One brand). You could use soy milk, but there has been so much controversy regarding soy that it is preferable to just avoid the whole argument and use rice or nut milks if you can. If you are dead set on using milk, try an organic brand like Milk Thistle or Ronnybrook or a goat’s milk, which is much easier to digest, such as that from Redwood Hill Farm or Oak Knoll Dairy Farm. Both the organic farm-raised milk and the goat’s milk can be purchased at your local health food store.
Next add the main ingredients. This could be a handful of your favorite fruit with some supplements, or if you are adventurous, you could throw in some greens powder or a handful of your favorite greens, such as spinach or romaine. My clients and friends can’t believe that real greens taste delicious, but they do. I do events at schools where I serve green smoothies and kids and adults come back asking for seconds! Personally, I always start with fresh, organic greens such as kale, spinach, romaine or a mixture of the three, then add some protein supplements such as hemp seeds or a handful of nuts, or use a freshly made nut milk.
See some of my favorite concoctions below. Experiment and get creative! But most of all, have fun!
Kat’s “Power Me Up” Greens Smoothie
Kale (my favorite is locinato), spinach and/or romaine lettuce
Vanilla almond milk (or soy, rice or hemp milk)
Juice from a Thai coconut (you can cheat and use the small One container)
Frozen banana and/or berries
1 tablespoon coconut butter (to make it rich and creamy)
1 teaspoon maca (for sexual and other vital energy)
1 teaspoon flax or hemp seed oil (for brain power, focus, overall well-being)
Pumpkin seeds (to prevent against prostate cancer)
Rip the greens into pieces and place into blender, filling it up 3/4 of the way. Add your vanilla almond milk, frozen fruit and other ingredients in a blender and blend! There is no exact science to this. Experiment and see which combinations you like!
This is my favorite, favorite, favorite morning smoothie, and I usually make it the night before and then send it in a bottle for my hubby to take to work in the morning.
Strawberry Chocolate Delight Smoothie
Box of fresh strawberries (cut up and pre-freeze)
Coconut meat from 1 Thai coconut (save the water to drink after a run or intense workout)
Almond or Brazil nut milk
Chocolate nibs (unsweetened)
Any supplements you want to add (such as maca or hemp/flaxseed oil)
Place the strawberries and coconut meat in your blender and pour in approximately 2 to 3 cups of almond or Brazil nut milk. Blend until smooth. Put the chocolate nibs into the blender and blend for just a second to chop them up a bit but not entirely so that they stay like little chocolate chips. This smoothie is pure delight!
Chocolate Mint Sundae Smoothie
2 to 3 cups vanilla almond milk
2 tablespoon unsweetened chocolate powder (or chocolate greens powder)
1 to 1 1/2 frozen bananas
Heaping handful of fresh mint
Blend and enjoy!
Mango Tango Smoothie
2 mangos
2 handfuls parsley (high in iron)
Water from 1 Thai coconut (you can use One containers)
1 frozen banana
Any supplements (such as maca or flaxseed oil)
Blend and enjoy! This smoothie is delicious and super nutritious! This mixture also makes great popsicles!
Chocolate Coconut Smoothie
Fresh coconut milk or vanilla rice milk
Unsweetened grated coconut
Unsweetened chocolate powder (Ghirardelli or Green & Black are good)
Flaxseed oil
Bananas (optional—use frozen if want thick)
Blend and serve. This is delicious and tastes decadent!
Pineapple Mango Decadence Smoothie
2 mangos
1/2 pineapple
Water from 1 Thai coconut (you can use One containers)
1 frozen banana
Blend and enjoy! We love this at the pool or the beach, and my son adores this when he is sick—it both fills him up and provides all the vitamin C he needs to heal! This is so easy, delicious and refreshing!
Katherine Pennington is a holistic health counselor and founder of Be in Balance, which helps women and men lose weight, reduce stress and achieve more balance in their lives. Additionally, Katherine runs a cooking program for kids and their moms called Kids in the Kitch, in which she helps mothers and fathers cook healthier meals for their families as well as works one-on-one with children. Katherine is also an avid runner and marathoner and advises athletes on how to fuel for maximum performance and health.
Katherine graduated from the Institute of Integrative Nutrition/Columbia Teachers College and is a member of the American Association of Drugless Practitioners. Additionally, Katherine is a founding member of Women for Family Nutrition (www.wffn.org).
Katherine resides in New York City and is the mother to two beautiful children.
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