Good Morning, Great Day Smoothie
By Esther Sears, FNP, AOCNP
Hippocrates once said, “Our food should be our medicine and our medicine should be our food.” Smoothies are a great way to start your day and to use food as medicine. When made with healthy ingredients, a smoothie can provide everything you need to power your morning and get your day off to a great start. They can provide much needed nutrients to support the physiological and cellular process going on behind the scenes in your body every minute of every day. Ingredients for a healthy smoothie include:
- Protein: the building blocks of new cells being produced every day in our bodies. It is necessary to build and repair tissues and is a building block for bones, muscles skin, cartilage and blood. Sources of protein include, rice, pea, whey, soy, hemp or mixed protein powders or chia seeds.
- Omega 3 fatty acids: This is an essential fat that can lower you risk for heart disease and reduce inflammation. It is essential for healthy cell walls and for brain and emotional health. Sources of omega 3 fatty acids include cod liver oil, flaxseed, soybean or walnut oils or whole seeds/nuts.
- Fiber: bulks stool making bowel movements more regular and complete and helps maintain a healthy microbiome (all of those wonderful healthy bacteria living in your gut that are so important to our health and immune system). Fiber sources include vegetables, fruit, seeds (including flax seeds) and nuts.
- Antioxidants: Help prevent damage to cells. Goji berries, blueberries, Elderberries, pecans prunes, raspberries, strawberries and cherries are all great sources of antioxidants.
Making smoothies can be time consuming so I make things easier on myself by having the ingredients readily available. I try to keep all my tools in the same location including knives, Ninja (blender), and cutting board and all next to the refrigerator. The celery and spinach are together in the fridge and bananas are on the counter ready to go. It takes me no more time to make a smoothie now than it does to make eggs and spinach and I feel great knowing that I am starting my day out with such a healthy choice. Try my recipe for a week and see how you feel!
In your Ninja or blender, blend:
- ½ – ¾ cup of frozen organic mango or blueberries (Costco is a great source)
- 2 stalks of organic celery
- 1 handful of organic leafy greens (spinach, super-greens or kale)
- ½ banana for sweetening (or you can use a pinch of stevia)
- 1-2 tablespoons of organic flax seeds (you may need to blend these by themselves first in the blender so they break up)
- 1 serving of unsweetened, unflavored protein powder (rice, pea, whey)
- ½ -1 cup of water (experiment with consistency, less for thicker smoothie)
- Optional: with mango a teaspoon of cinnamon is great, with blueberry, try some lemon juice for added flavor.