This week in Wellness, Alice, our new intern here at ACMC, ran a smoothie-making workshop with delectable success. One of the recipes she shared with the group is posted on her own blog here.
In the spirit of Summer, I’d like to share one of my favorite Summer blended beverages that’s both delicious and nutritious. It’s also quite filling if you’d like to use it as a meal replacement. I made it this morning, in fact.
Blueberry Cooler (serves 2):
- 1 cup blueberries (I like to do fresh and then add ice, but you could also do frozen and see at the end if you need to add ice for a better temperature)
- 1/2 cup pineapple (this is easier to deal with frozen unless you buy it pre-cut)
- 1 fist full of fresh baby spinach
- 2 large de-stemmed kale leaves (I like to use purple kale to keep the color pretty, but didn’t have any today)
- 1 tbsp almond butter
- 1/2 tbsp coconut oil (or ground coconut or coconut butter)
- 1 tsp chia or flax seeds (optional)
- 1 tsp maca root powder (optional)
- almond milk (start with about a cup and add more as you go to get the consistency you want)
BLEND all ingredients until they liquify. In my KitchenAid blender, it takes about 2.5 minutes. I start with a light chop until most of the chunks are broken down, and then I crank it up to full blast for about 2 minutes.
Add ice if it’s not cold enough when you taste it!
This recipe is a great starting point for what good, wholesome smoothie-making is all about.
1. We have one fruit that’s high in fiber and antioxidants (blueberries) an another fruit (pineapple) that’s high in vitamin C, digestive enzymes, and has a bit more sugar so we didn’t have to add any of our own
2. Fresh green leafy veggies that add more fiber, more antioxidants, and omega 3 fatty acids (more on those next week!), along with vitamins and minerals
3. Almond butter, which is a good source of vegetarian protein
4. Chia or flax, which add even more fiber and omega 3’s
5. Coconut oil, which adds short-chain fatty acids (also more on that next week!), along with a delicious flavor
6. Maca powder – this is an optional superfood ingredient that doesn’t do much to the taste of the drink but packs a punch to add energy to your day. You can learn more about Maca here
The name of the game is FIBER and PROTEIN. Get those into your smoothie by using fresh fruits and veggies, nut butters, and/or plain Greek yogurt.