5 delicious smoothie recipes
Smoothies can be a great way to incorporate nutrient dense foods into a quick snack or meal. I made measurements for these smoothies for the sake of a recipe, however I typically do not measure smoothie ingredients. Smoothies are very versatile and can allow for swapping, adding or removing ingredients to your liking. I usually always incorporate hemp and chia seeds in my smoothies for omega-3’s, additional fiber and protein. If you have a favorite protein powder, that is an easy addition to any of these smoothies as well. Incorporate extra ice or water as needed to reach your desired consistency.
See TWC’s PB & J Smoothie for an additional smoothie recipe.
Peanut Butter Cold Brew
Ingredients:
- 1 cup cold brew ( + a splash of milk if you don’t want a strong coffee flavor)
- 1 frozen banana
- 2 tbsp peanut butter
- 1 tbsp hemp seeds
- 1 tbsp chia seeds
- Raw unfiltered honey
- Dash of cinnamon
- A few ice cubes
Strawberry Fig
Ingredients:
- 1 cup frozen strawberries
- 1 cup water or milk
- 2 dried figs
- 1/4 avocado
- 1 tbsp hemp seeds
- 1 tbsp chia seeds
- Raw unfiltered honey
- A few ice cubes
Banana Date
Ingredients:
- 1 frozen banana
- 2 tbsp almond butter
- 2 pitted dates
- 1 cup water or milk
- 1 tbsp chia seeds
- 1 tbsp hemp seeds
- Raw unfiltered honey
- Cinnamon
- A few as cubes
Mango Spinach
Ingredients:
- 1 cup frozen mango
- 1/2 frozen banana
- Handful of spinach
- 1 cup water
- 1 tbsp chia seeds
- 1 tbsp hemp seeds
- Raw unfiltered honey
- Ice cubes as needed
Berry Ginger
Ingredients:
- 1 cup frozen berries
- 1/2 frozen banana
- 1 cup water
- 1 tbsp fresh ginger
- 1 tbsp chia seeds
- 1 tbsp hemp seeds
- Fresh lemon juice
- Raw unfiltered honey
- Ice cubes as needed
HEALTH BENEFITS:
Avocados are a good source of monounsaturated fats, fiber, potassium and carotenoids.
Bananas are rich in potassium, a nutrient that helps to regulate blood pressure. Bananas are also high in fiber aiding in digestion.
Berries get their color from anthocyanins, which are antioxidants believed to have properties that support the immune system and prevent chronic disease.
Chia seeds are a great source of vitamins, minerals, omega-3 fatty acids and antioxidants. These antioxidants help to reduce free radicals within the body.
Cinnamon is high in antioxidants that reduce free radical damage.
Dates are a source of phytonutrients, which are plant compounds that are immune supporting, anti-inflammatory and hormone regulating.
Dried figs are high in fiber and contain phytochemicals and antioxidants.
Fresh ginger is an amazing source of antioxidants and has anti-inflammatory and anti-nausea effects.
Fresh lemon juice is a great source of vitamin C, which is an antioxidant that protects against cell damage.
Hemp seeds are a good source of healthy fats, containing omega-3 and omega-6 fatty acids. Hemp seeds are also abundant in vitamin E, helping immune system functions as well as fiber, supporting digestion.
Raw almond butter is a good source of monounsaturated fats helping to lower LDL cholesterol and raise HDL cholesterol.
Raw peanut butter free of refined sugar, added oils or trans fats are high in monounsaturated fats. Some of this fat being oleic acid, also found in olive oil, shown to have many health benefits.
Raw, unfiltered honey in its natural state contains antioxidants with anti-bacterial and anti-inflammatory properties.
Spinach is a great source of iron and antioxidants while having immune boosting and anti-inflammatory properties.
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