Superfood Smoothies: Easy Ingredients & A Guide To Make Your Own Recipe

A superfood is defined as a nutrient-rich food that is very good for your health and well-being and it may even help some medical conditions.   A superfood smoothie is an easy way to get so many of these foods all at once. 

Superfood smoothies can be delicious but I have one tip for you that makes a big difference.  Your blender!!!  You need to use a good blender otherwise you will be chewing your smoothie instead of drinking it!  

I recommend either the Blendtec or the Vitamix.  There is also a new blender that came out on the market last year.  It is the Salton Harley Pasternak blender which I have heard is equal to the Vitamix and Blendtec but at a significantly lower price.  I have not used it myself but I have used both the Blendtec and Vitamix and honestly, once you have it you will wonder how you ever managed without it.  They are expensive but totally worth it.  Making smoothies is just one of the many things you can do with them.

SIX SIMPLE SUPERFOOD INGREDIENTS AND WHY THEY ARE SO SUPER

Coconut Water

• A serving of coconut water has more potassium than 4 bananas! 
• Potassium plays a key role in blood pressure, digestion and muscular function
• It is super hydrating because it contains many electrolytes. 
• It is often referred to as “Mother Nature’s sports drink”

Chia

• great source of fibre
• high in calcium, magnesium, phosphorus and protein which are all essential for bone health
• source of omega 3’s – healthy fats
• great source of antioxidants which fight free radical damage

SIDE NOTE about FREE RADICALS

Free radicals occurs in our bodies as part of our daily metabolic function.  They cause oxidative stress and damage to our cells which results in aging and disease.  Antioxidants counteract the damage from free radicals.  They are the key to good health and another reason why these superfoods are so important!

Hemp

• great source of plant protein because it is complete (contains all 8 essential amino acids)
• hemp hearts or shelled hemp seeds are not a source of fibre (the fibre comes from the shell)
• another interesting note is that hemp hearts should be refrigerated – check your packaging
• they are a great source of healthy fats

Berries

• amazing source of a variety of antioxidants
• high fibre content
• frozen berries are equally as healthy as fresh berries

Avocado

• high in potassium (higher than a banana)
• high in fibre
• high in healthy fats which are essential for our bodies and aid in the absorption of fat soluble vitamins (A,D,E,K) – a great reason to add avocado into your salads as well as smoothies so it will help your body absorb essential vitamins

Kale

• very rich in Vitamins A, K & C.  One cup of kale has more Vit C than an orange.  Vitamin C is critical for so many functions in our body including the synthesis of collagen – goodbye wrinkles!
• loaded with antioxidants
• high in potassium, magnesium and calcium

 

Here are a couple recipes for you and then you can experiment to make your own recipe with the How-To Guide below.

Natasha’s Tropical Smoothie

• 1 cup coconut water
• 1 cup cashew milk
• 1 generous cup of frozen pineapple & mango
• Big handful of Kale
• 1/2 frozen banana
• 3 Tbsp Hemp Hearts
• 1 Tbsp Chia
• 1 1/2 Tbsp raw coconut butter

 

Black Forest Protein Smoothie

source: Katie Hammill

• 1 cup frozen strawberries or cherries
• 1 frozen banana
• 1 cup spinach or kale
• 2 tsp raw cocoa
• 2 cups unsweetened almond milk
• 1/4 cup hemp hearts
• 2 Tbsp chia seeds
• 2 Tbsp avocado
• 1 Tbsp raw honey or maple syrup (optional)

 

How to make your own Green Superfood Smoothie Recipe

• Step 1: Start with 1-2 cups of liquid – coconut water or dairy or non-dairy milk
• Step 2: Add 1-2 cups frozen fruit
• Step 3: Add 1-6 Tbsp super foods – avocado, hemp or chia
• Step 4: Add 1-2 cups leafy greens
• Step 5: Option to add 1/2-1 scoop of protein powder
• Step 6: Add ice and blend

Happy Blending!!

Natasha