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.

INGREDIENTS:
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

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.....

RECIPES



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
Water

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
Cardamom

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:
http://www.alexpicotannand.com/#!FRUIT-VEGGIE-SMOOTHIE-RAINBOW/ck4t/5535699d0cf226d45e8df4eb

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

    ReplyDelete