GREEN SMOOTHIE BOWL
GREEN SMOOTHIE BOWL
FOOD AS MEDICINE
Smoothies can be an amazing way to jam-pack nutrients into a quick and easy meal that is predigested by the blending process, making it easy to break down and assimilate. However they can just as easily become “carb bombs”, with some popular smoothie shops packing in 90+ grams of carbs in a 16 or 20 oz serving! To put that into perspective, that is like drinking 6 slices of bread and is the amount of carbs we generally recommend for an entire day’s intake if following a low glycemic plan! Check out the checklist below for building a balanced smoothie to take the guesswork out of smoothie creation and ensure that you end up with a balanced product every time!
Be sure to include healthy fats! These create a balanced blood sugar response by blunting the glycemic spike of the blended fruits. Fats also promote satiety or feeling of fullness while nourishing the brain and nervous system. Choose from: chia, hemp, flax seeds, nut butter, nuts, coconut shreds, coconut oil, coconut milk, whole fat milk, or avocado.
Watch the fruit intake! Aim for low-glycemic options and stay within max 1 cup! Select organic frozen or add ice if desired, choose from: berries, ⅓ banana, tropical fruits (mango, pineapple), stone fruit (peaches, plums), and others for variety. Limit 2-3 choices max to ensure your flavors don’t get mucky!
Include 1-2 Food-as-Medicine boosts from roots, herbs, spices! These add antioxidants, minerals, vitamins and other disease fighting compounds while boosting the flavor! Choose from: fresh herbs, ginger, turmeric root, cinnamon, maca, matcha powder, and more!
If using as a meal, be sure to add a protein! Grass-fed Whey is best if tolerated, look for non-denatured products for active immune boosting compounds and antioxidants, if a non-dairy option is desired try a pea protein. Consider adding unsweetened Greek yogurt for a tangy probiotic protein-rich kick!
2 cups kale, destemmed and coarsely chopped
½ cup frozen zucchini
8oz Malk cashew nut milk
1 frozen banana
2 Tbsp coconut oil
1” fresh ginger
2 Tbsp lemon juice
1.5 scoops Naturally Nourished Grassfed Whey
Topping: dried goji berries, chia seeds, dried blueberries, coconut shreds, macadamia nuts etc.
Blend all ingredients except whey protein and topping in a blender starting on low speed and working up to high speed as the greens are broken down. You can add more liquid as needed to thin to desired consistency. Once fully combined, whip in the grassfed whey in the last 10-15 seconds of blending. Top with dried berries, chia seeds, coconut shreds or toppings of your choice.
Makes 2 servings
Nutrition per serving: 341 Calories, 20g Fat, 24g Carbs, 21g Protein
For more delicious food-as-medicine inspired recipes, pick up a copy of our Naturally Nourished Cookbook!