There are two things that cross my mind almost every single day in quarantine: 1) What’s for _____ (insert meal here) and 2) How can I eat more veggies? Let’s be honest, these are things I think anyway but are extra relevant right now. And for me, the best, easiest and most delicious way to get extra veggies, fiber and nutrients that I might not get otherwise is to have a daily smoothie!
Smoothies are great for using up fruits and veggies that are going south (if I can’t use it – I freeze it!) and a super convenient option if you’re eating out of your freezer – which is pretty timely for a lot of us right now. So, I figured it’s a great time to share my go-to smoothie formula and two recipes combos I’ve had on rotation!
The Formula
I have crazy imbalanced hormones and am highly sugar sensitive, so I try to follow holistic nutritionist Kelly Leveque’s #fabfoursmoothie guidelines. According to Kelly, this formula helps keep blood sugar balanced and keeps you full by providing enough protein, fat and fiber with minimal sugar. Huge wins for me! It goes something like this:
Protein (around 20g) + Fiber (around 10g) + 1 Tbsp. Fat + Handful Greens + 1/4 Cup Fruit + Superfoods + Liquid
You can find tons of Kelly’s recipes in her book, Body Love. Her super simple recipes are actually fab but there’s one catch…they aren’t always thick enough for me! I like to eat my smoothies from a bowl with a spoon because it feels more like a meal. If I sip a smoothie with a straw, I’ll slurp it down in 2 minutes flat leaving me bloated and cranky. With a thicker smoothie bowl, I can be more mindful, which is much better for digestion!
To get that extra creaminess without adding extra sugar, I’ve found a few great ingredients: frozen zucchini, frozen cauliflower, frozen cucumber and ice! So my typical smoothie formula usually uses one or more of these as a base before adding my protein, fiber, fat, greens, superfoods and liquids.
Spotlight on: Protein
For my protein source I’m a big fan of collagen powder. I do have a couple of protein powders that I like, but after going down a deep research hole I learned that many of my favorite vegan options are loaded with extra (and sometimes unnecessary) ingredients and have a higher than average level of heavy metals – not ideal. Collagen powder is a safer alternative and has a host of other added benefits, so much so that it basically deserves it’s own post! For now just remember to look for options that come from grass-fed, hormone free cows. There are marine options, too! I like this one, this one and this one.
In both of these recipes I use a combo of flavored and unflavored collagen, but you can use one or the other or both! These recipes are meant to be flexible so the same goes for the other core ingredients. For fiber – don’t have chia? Use flax or fiber power. For fats – if you don’t have MCT oil use a nut butter or avocado instead. And don’t fuss too much about ratios. Using around the right proportions will get you the same flavor profile. I never measure 😉
Green Apple Almond Butter Smoothie Bowl
My all time favorite snack is a green apple with almond butter, cinnamon and Himalayan Sea Salt, so I recreated it in smoothie form! The tart apple and matcha mix ever so perfectly with the smooth flax, almond butter and cinnamon. Zucchini makes it creamy and the flavored collagen adds a slight sweetness.
I love to top mine with fresh green apple, granola and cinnamon for the full flavor experience. My all time favorite granola for this recipe is this paleo version – it tastes like graham crackers!
Immune Boosting Smoothie Bowl
This immune boosting bowl is another favorite, especially right now! It has blueberries, elderberry, moringa and bee pollen – some of my fave immune supporting and inflammation reducing ingredients! Although I don’t believe any one of these are the magic cure to immunity or healing, I do believe that we can all benefit from consuming a wide range of colorful, anti-oxidant rich foods!
Blueberries: Blueberries are high in fiber and contain potent antioxidants, including anthocyanins – the plant pigments that give them their deep purplish-blue color! They also have compounds that help protect cells from free radical damage and have anti-inflammatory properties. Some people say wild blueberries are better than conventional but I’m not picky – I just try to find organic when I can!
Elderberry: Elderberry refers to several varieties of the Sambucus tree that have been a source of nutrition and medicine in many cultures for years! These berries are packed with vitamin C, dietary fiber and antioxidants in the form phenolic acids, flavonols and anthocyanins. Their impressive nutritional breakdown is likely why many cultures use them to relieve inflammation and support immune health. I use the liquid form for smoothies.
Moringa: Moringa is plant that has been used in folk medicine for centuries and it’s leaves are super concentrated sources of vitamins, minerals, proteins and antioxidants: they have 7x more vitamin C than oranges and 15x more potassium than bananas! Moringa is also purported to reduce inflammation and promote a healthy immune system. My go-to brand was discontinued, so I’m excited to try this one instead.
Bee Pollen: Bee pollen is the food of the young bee; a powerful and easily assimilated source of B vitamins, minerals, free forming amino acids and protein. Studies have shown that it has anti-inflammatory properties and can boost the immune system too! It’s been used in Chinese medicine for centuries and is said to help with everything from seasonal allergies to enhancing energy. I love the Sunfood brand.
If you don’t have both collagen powders, just use one! Same goes for fiber – I like extra but if you prefer just acacia or just chia that works too! Just make sure to get one source in.
And now, the recipes!
Green Apple Almond Butter Smoothie
A tarte, slightly sweet and super filling smoothie reminiscent of my favorite snack!
For the Smoothie
- ½ cup frozen zucchini
- ¼ cup frozen green apple
- large handful spinach, frozen or regular
- 1 scoop vanilla collagen powder (You can use 2 scoops of this and skip the unflavored if you want!)
- 1 scoop regular collagen powder (I use and love Vital Proteins and Great Lakes the most! Links in notes.)
- 1 tsp matcha powder
- 1 tbsp ground flaxseeds (or fiber powder if preferred)
- 1 tsp cinnamon
- 1 tbsp almond butter *optional, see notes (you can put this in the smoothie and blend or use it as a topping!)
- 1 cup almond milk and / or water (measurement approximate – I just fill mine up to the top!)
Suggested Toppings
- granola, gluten or grain free if needed (I use Autumn's Gold Toasted Almond and Coconut for this recipe – it tastes like graham crackers! Link in notes.)
- green apple slices
- cinnamon
- almond butter
Add ingredients to the blender, starting with frozen and ending with powders and liquids
Zucchini, Green Apple, Spinach, Collagen Powders, Matcha Powder, Flaxseeds, Cinnamon, Almond Butter
Fill with liquid of choice – I usually use half almond milk and half water
Blend on high! The apples create a fluffy texture that is super delish!
Pour into a bowl, top with toppings and eat with a spoon! If you are into cups and straws that's okay too 😉
BLENDER: I use this single serve and apartment friendly compact blender and it’s perfect for one person. If you’re making this for more people, just double or triple the ingredients as needed!
TEXTURE: If you want it to be a bit creamier you can always add 1/4 cup frozen cauliflower. I would avoid banana because it will change the taste and increase the sugar content, but if that isn’t a concern for you then give it a shot! If you want more sweetness, add more fruit or vanilla collagen instead of plain. Just don’t overfill your blender!
COLLAGEN: For flavored collagen, I prefer Primal Kitchen Collagen Fuel. I use their vanilla and chocolate on the reg! They will NOT get as thick as protein powders do. For unflavored collagen, this is my go-to brand when I can get it on sale at Costco but I also like this one that you can get at Thrive or Trader Joe’s.
TOPPINGS: My FAVORITE granola for this recipe is this paleo version – you can get it at Costco too! I also love all of Purely Elizabeth’s grain free granolas.
Immune Boosting Smoothie
A creamy, hearty smoothie packed with immune boosting superfoods!
For The Smoothie
- 1/4 cup frozen banana (you can use as much or as little as you like here!)
- 1/4 cup blueberries
- 1/4 cup frozen cauliflower rice (frozen zucchini works too!)
- 1 handful frozen spinach
- 1 tbsp chia seeds (you can use fiber powder, too!)
- 1 tsp moringa powder (I love the FERA brand!)
- 1 scoop vanilla collagen powder (I like Primal Kitchen – linked below! If using one collagen powder, double the scoops!)
- 1 scoop unflavored collagen powder (optional)
- 1 scoop probiotic powder (optional)
- 1 tbs MCT oil
- 1 tsp elderberry syrup
- 1 tsp vanilla extract
- 1 cup DF milk of choice, I prefer almond! (measurement approximate – I just fill mine up to the top!)
Suggested Toppings
- bee pollen
- grain free granola (purely elizabeth coconut vanilla works well)
- blueberries (fresh, freeze dried or frozen!)
Add the ingredients in the order listed – frozen fruits first, greens, then powders and end with liquids!
Blend, pour into a bowl, top with toppings and serve!
BLENDER: I use this single serve and apartment friendly compact blender and it’s perfect for one person. If you’re making this for more people, just double or triple the ingredients as needed!
COLLAGEN: You can use flavored, unflavored or both. For flavored collagen, I prefer Primal Kitchen Collagen Fuel. I use their vanilla and chocolate on the reg! They will NOT get as thick as protein powders do. For unflavored collagen, this is my go-to brand when I can get it on sale at Costco but I also like this one that you can get at Thrive or Trader Joe’s.
FIBER: If you don’t have chia seeds you can always use fiber powder. I like this one best.
TOPPINGS: My FAVORITE granola for this recipe is this one by Purely Elizabeth!
SHOP THE POST
These both look so good! I am going to try number one after my next trip to the store.
It’s super yum! Can’t wait to hear what you think!