Dr. Leena Athparia, ND

Monday, 4 May 2015

Smoothies & Superfoods - Recipes

As a recap on our latest workshop "Smoothies & Superfoods", I'd like to share some highlights from the evening ! We had a variety of tantalizing & multicolored smoothies that were delicious - from "smooth" to "crunchy" - and nutritious !
For those who missed, we hope to see you next time... here are some notes:

What makes a great smoothie? Things to keep in mind:
Unless you are intending to make dessert, a smoothie for breakfast should not be loaded with sugar (or purely fruits).  Balance it with some greens, protein and nuts/oils to balance blood sugar and provide long-lasting energy.  Most smoothies are too high in sugar, especially if you are consuming as a meal.
A protein powder mixed with water is not alive – always add some fruits/veggies or ‘real’ food.      
Variety is the spice of life - always keep your smoothie interesting by changing flavours & textures: such as ginger, cardamom, cinnamon, cocoa nibs etc. Adding fats to a smoothie are crucial -  they help you feel full while providing healthy omegas.

Leena Athparia, ND with Sweet Potato Smoothie

·         Liquids – yogurt, kefir, nut milk, juice (but high in sugar), water, milk
·         Fruits – berries, apples, kiwis, bananas, peaches,  grapes etc.
·         Veggies – green powders, avocados, squashes, leafy greens, red cabbage, beets
·         Protein- protein powder (Raw Meal, Vega, Rice, Whey), soaked almonds, peanuts, sunflower, nuts, almond butter, tahini, peanut butter or other nut butters
·         Oil- Flax, Udo’s, Coconut
·         Spices – cardamom, cinnamon, ginger, pepper, nutmeg
·         Sweeteners – dates, honey, stevia, fruits, agave, bananas
·         Superfoods


·         Chia seeds/Flax – rich in omegas & fiber
·         Spirulina & Chlorella – high in B12 & iron, detoxifying
·         Cacao Nibs – antioxidants, the chocolate taste without the sugar, adds texture, boosts serotonin
·         Bee Pollen – rich in B vitamins, proteins, amino acids, great for energy
·         Maca – support for hormones & energy
·         Moringa – rich in vitamins, minerals
·         Acai/Berries/Goji – antioxidants, dense nutrients and berries are lower sugar than other fruits
·         Hemp Seeds – rich in proteins & omegas
·         Spices - turmeric, cinnamon, cardamom etc – rich in antioxidants, volatile oils etc
And more.....


Choco Rasp Smoothie
Choco Rasp Smoothie in the making, at Yuri's Village Naturopathic Clinic
½ c raspberries
1 apple
1 cup yogurt
1 Tbsp cacao nibs
1 scoop Whey protein
Coconut oil/Flax
Slice of ginger

Alternate option:
Replace yogurt with orange juice, and try a rice protein for a different flavor

Health benefits: this smoothie is rich in antioxidants with the berries & cacao

Avocado Bliss
½ avocado
½ c spinach or greens powder
1 cup almond milk
1 Tbsp tahini/almond butter
1 scoop protein
Banana or honey
Cacao powder or nibs

Health benefits: this is packed with healthy omegas – great for skin & heart health

Spiced Sweet Potato Pie Smoothie*
½ cup sweet potato, steamed or roasted, chilled
½ cup canned coconut milk or plain organic yogurt
1 scoop of vanilla whey protein isolate powder
1 tsp cinnamon
½ tsp vanilla extract
¼ tsp nutmeg (optional), or cloves, ginger
4 ice cubes (or water)

Health benefits: cinnamon helps balance blood sugar. Try with any squash/pumpkin.

Avocado Bliss Smoothie with a Mango twist

*For more great smoothie recipes & tips, visit Alex's Blog here:

ENJOY ! Please share your comments or any new tips you have discovered :)

1 comment:

  1. Excellent tips. Really useful stuff .Never had an idea about this, will look for more of such informative posts from your side... Good job...Keep it up garden of life meal