It feels like smoothie season; warmer temps, longer days and less desire to eat heavy meals. Smoothies are tricky, however. Many are very high in sugars, which spike insulin leading to blood sugar dysregulation and hunger. A smoothie with balanced macros will insure better nutrient assimilation, offer satiety and sustained energy. My ideal smoothie recipe is anti-inflammatory, nutrient dense and it must taste delicious! It should provide protein, fat, and carbohydrates from fruits and vegetables.
I typically prefer collagen protein in my smoothies and augment with nutrients from whole foods. Many protein powders can bloat due to poor quality whey, are legume based, and can have added sugars, gums, and preservatives.
We are all bio-individual, having different reactions to foods as well as varied preferences. I discovered years ago that my body has a negative response to both bananas and strawberries. Strawberries trigger skin irritations in some and bananas can cause digestive reactions. I also avoid raw spinach which is high in oxalates which can diminish kidney function among other negative impacts. These three ingredients are in almost every smoothie. I fortunately discovered some smoothie recipes that avoid the above noted ingredients, are nutrient dense, tasty, and satisfying.
Smoothie Nutrition breakdown
Protein
More research continues to come out illustrating the importance of protein in our diet to build muscles and contributes to longevity. Most people are undereating protein and should target 100 grams of protein each day. Smoothies are an effective and nutritious way to get more protein in your diet.
- Collagen is most abundant protein in the body and is easily absorbed in this form. Grass-fed beef is best. I love Be Well By Kelly because such simple ingredients and high quality collagen. Vital Proteins offers a vegetarian option with marine collagen.
- Protein powder offers more complete protein complex, but many protein powders have preservatives and additives, made with poor quality milk products and may have added sugars. MindyBodyGreen has a clean complete protein and a vegan option is Truvani.
- Seeds like Chia & Hemp can add 5-11 grams of protein to your smoothies (respectively) as well as fiber and minerals.
- Yogurt – if you can tolerate dairy and it is kind to your skin, then this is an amazing place to amp up protein. Siggi’s plain has 19 g per cup!
Fat
Fats provide energy and help to make up each cell in our body. They help to keep us full and add richness and flavor to make food enjoyable. It is good to add diversity into all aspects to your diet and that includes fats.
- Avocado – rich in omega 6 and 3 and high in fiber
- Nut or seed butter –Tahini (sesame seed butter), almond butter, cashew butter or raw nuts (soaked to soften.) Avoid peanut butter as this can be inflammatory and peanuts easily harbor mold.
- Seeds – high in minerals, fiber, and protein as well. Seeds are a great option if nuts are difficult for you to digest, or you have allergy issues. Chia seeds provide omega 3 & 6 fatty acids, protein, fiber, minerals, and vitamins. Hemp seeds are a perfect balance of fatty acids; omega 3, 6 & 9. flaxseeds
- Coconut milk – Containing MCT (medium chain triglycerides) a fat burning energy source, coconut milk can be a great addition to a morning smoothie. A couple TBSP can add creaminess and help keep you full, but coconut milk is not best for those who have high cholesterol.
Carbohydrates
Anti-inflammatory fruits good for smoothies
- Blueberries, Raspberries, Cherries – contain polyphenols which are beneficial antioxidant plant compounds that protect health. Low on the glycemic index compared to other fruits. High in vitamin C.
- Acai – antioxidant rich and high in vitamin C, manganese and potassium.
- Pineapple – rich in vitamin C and bromalin which is natural enzyme to aid digestion.
- Mango – vitamin C and high in antioxidant beta carotene which supports immune health.
- Peaches – rich in vitamin C and A
Veggie add-ins
- Zucchini – This hydrating vegetable is also rich in vitamin A which supports immune health and vision. Clean, then cut into thirds & freeze,
- Cauliflower – buy frozen florets or frozen riced. It is flavorless, creates creamy texture, rich in vitamin C & K, folate and potassium. Cauliflower is a cruciferous vegetable (like broccoli & cabbage) which is sulfur rich and supports liver health.
- Sweet potato – glycemic index lowers in sweet potatoes if they are cooked and cooled before eating. Adds natural sweetness, fiber and thick creamy texture to smoothie, sweet potatoes rich in beta carotene which is a precursor to vitamin A
Spices which contain beneficial compounds
- Ginger – excellent digestive aid, soothes tummy troubles and adds a spicy wam complexity to anything.
- Cinnamon – studies show beneficial for blood sugar regulation and adds sweetness without sugar.
- Cardamom – antioxidant, anti-inflammatory, and improves breath.
- Raw cacao powder – rich in antioxidants, and minerals including iron.
- Other beneficial add-ins:
- Turmeric – be sure the smoothie has a fat source and some black pepper to activate the benefits of this healing, anti-inflammatory ingredient.
- Peppermint is a strong digestive support. It is rich in minerals like calcium, magnesium, and potassium, increases mental clarity, and offers cell protecting antioxidants.
My favorite anti-inflammatory smoothie recipes:
Nutri-bullet blender has served me well over the years and I like that the cup used for blending is portable and fits in a car cup-holder, but any high powered blender will do.
Begin with a 8 oz of water, but also love coconut water.
I blend my add-ins together first, blend, then add the protein powder. The smoothie blends for a better consistency. Then I add my ice and blend again.
I mentioned the importance of the balance of macros – protein, fat and carbohydrates to help nutrient assimilation, satiety and sustained energy.
Berry Nuts smoothie, “peanut butter/jelly” vibes
- 1 c water
- 1 cup blueberries, raspberries or cherries
- 1 scoop vanilla protein
- 2 tbsp Nut or seed butter
- Flaxseeds
- Cinnamon to taste
- 1 scoop Vanilla protein powder or flavorless collagen powder
Peach Dream:
- 1 c water
- ½ -1 c frozen peaches
- ½ c frozen cauliflower
- ½ avocado or 2 TBSP coconut milk
- 1 TBSP tahini
- 2 TBSP hemp seeds
- cardamom
- 1 scoop vanilla protein powder or flavorless collagen powder
Tropical green smoothie:
- 1 c water
- 1/2- 1 c frozen mango and/or pineapple
- 1/3 of a frozen zucchini
- ½ avocado
- 2 TBSP chia seeds
- fresh ginger to taste
- zest (if you’re feeling extra) and juice of 1 lime
- 1 scoop vanilla protein powder or flavorless collagen powder
Black forest
Chocolate and Cherry, This smoothie has a higher glycemic index with the sweet potato and date (optional.) Though dates are natural sugar and have fiber, they are very high in sugar.
- 1 cup water
- 1/2 cup frozen cherries
- 1/4 cup cooked yam/sweet potato
- 3 Tbsp of Hemp seeds
- 1 dried date soaked to soften (optional)
- 1 tablespoon raw cacao powder
- Chocolate protein powder
- pinch of pink salt
After blending, I sometimes will add 1 Tbsp cocoa nibs for crunch: A nod to a chocolate chip but rich in minerals like magnesium, potassium, and iron. Warning, cocoa nibs are not for everyone; not sweet and can be rock-like so chew carefully.
Incorporating nutrient-dense, anti-inflammatory smoothies can be a fast easy way to nourish yourself and stay satiated. These vibrant blends not only provide essential vitamins, minerals, and antioxidants but also help combat inflammation, a common underlying factor in many chronic diseases. By choosing ingredients like berries, seeds and beneficial spices to you can create delicious and powerful smoothies that support your body’s natural defenses. Start experimenting with these recipes today, and enjoy the tasty journey.
