Why Functional Medicine Works

How to Make a Better Smoothie

Smoothies can be a great addition to your food plan and can help make “food as medicine” convenient and delicious. Just make sure you are minimizing the simple sugar because it delivers empty calories, raises triglycerides and causes insulin resistance. Add protein to smoothies to increase muscle and decrease fat and add healthy fats from avocados, nuts and seeds. Adding fiber and healthy fats is key to blood sugar control. Choose clean organic ingredients when possible.

Enjoy!

0955234001665065519.jpgHealthy Smoothie Ingredients

  • ¼ cup ice cubes (optional)
  • 1-2 tablespoons ground flaxseeds (scoop of protein power)
  • 1-2 cups vegetables (kale, broccoli-sprouts, spinach)
  • ½ cup low-sugar fruit (blueberries, raspberries,strawberries , blackberries, kiwi
    avocado,lemon/limes)
  • 1 teaspoon of MCT oil (optional)
  • 4-6 ounces base liquid (water or non-dairy nut milk)

*try adding fresh ginger & cinnamon

Drink Protein with your Carbs

The key to a healthy smoothie is keeping the sugar low and the protein high. Protein is a key macronutrient, supplying amino acids that are the building blocks for many of the biological functions in our bodies. A good protein powder is our go-to, and also adding chia seeds, hulled hemp seed and organic silken tofu can help balance the carbohydrates.

Protein and fat help slow the breakdown of the smoothie, reducing the amount of sugar released into the bloodstream and helps you feel fuller longer.

Fruit (LOW SUGAR)

Add ½ cup of fresh or frozen, unsweetened fruit to the blender. Here are some examples of fruit to include:

  • Nectarine & Avocados
  • Limes & Lemons
  • Berries (any kind)
  • Kiwifruit

0808498001665065378.jpgVegetables

Add 1-2 cups of leafy greens or other fresh or frozen vegetables to the blender.

  • Avocado Cauliflower Sweet potato
  • Beets Cucumber Winter squash
  • Bell peppers Leafy greens Zucchini
  • Carrots

Protein

Add a good protein source to the blender, such as any of these ingredients:

  • protein powder
  • greek yogurt or low sugar dairy-free yogurt
  • nuts, hulled hemp seeds, chia seeds

Flaxseeds

Add 1 to 2 tablespoons of flaxseeds to increase essential fatty acids

Herbs

Try adding holy basil, cilantro, ginger, turmeric powder and black pepper for their anti-inflammatory properties and blood sugar balancing.

Smoothie Recipes

0463772001665066533.jpgBrain Food Smoothie

Ingredients

  • 1 cup blueberries
  • 1 scoop of protein powder
  • 1 cup dark leafy greens (kale, spinach, Swiss chard, etc.)
  • 1 teaspoon of MCT oil
  • ½ to 1 teaspoon turmeric, ground
  • 1 small avocado frozen & diced (optional)
  • ice and water to desired consistency

0912946001665066541.jpgMorning GO Smoothie

Ingredients

  • 1 scoop powder
  • 1 cup green tea
  • ½ cup blackberries
  • ½ cup raspberries
  • 4 tablespoons pomegranate juice (or ½ cup fresh seeds)
  • 1-2 collard green leaves
  • 1 cup kale & spinach
  • 1 small avocado frozen & diced (optional)
  • ice and water to desired consistency

0730094001665066549.jpgAntioxidant Smoothie

Ingredients

  • ½ cup berries
  • 1 cup dark, leafy greens (kale, broccoli leaves, etc.)
  • 2-3 ounces carrot juice
  • 4 ounces green tea
  • 1 to 2 tablespoons pomegranate juice
  • ginger to taste
  • turmeric to taste
  • ice and water to desired consistency

0727151001665066556.jpgHazelnut whip Smoothie

Ingredients

  • ½ cup frozen bananas
  • ½ cup hazelnut milk
  • 1 large collard green leaf
  • 2 tablespoons hulled hemp seeds
  • 1 scoop protein powder
  • ½ ice
  • 1 fig (optional)
  • 1 scoop protein powder

Directions

Place all ingredients into a high-powered blender. Pulse blender a few times, then blend until desired consistency is reached.