Smoothies are a convenient way to pack a lot of delicious nutrition into your daily diet. Given the unlimited options here are some basic guidelines I’ve developed to simplify the process and ensure I am maximizing the nutrient density in what I create for myself and my family. Below is the recipe to my favorite immune boosting Wild Blueberry and Sweet Potato Smoothie.
- Start With the Vegetables: Getting enough vegetables in our diets is one of the most challenging aspects of feeding ourselves well and the smoothie is a perfect way to check the box on one of your daily servings. I recommend spinach or a similar supergreen like kale. They are extremely nutrient rich, including quality amounts of Vitamin C, Vitamin K, folic acid, iron and calcium.
- Sweeten With Fruit: Fruit contains a lot of natural sweetness and blending the whole fruit adds the fiber benefit to your smoothie as well. I like wild berries, like blueberries, strawberries or raspberries. They are extremely high in antioxidants, which helps to reduce inflammation and promote brain health. Tip: Avoid using fruit juices, fruit is best absorbed in your body with its’ fiber and using juices typically adds unnecessary sugar into your diet.
- Starch for Creaminess: Including a starchy vegetable or fruit provides the creaminess to your smoothie, and helps with the overall consistency blended with your other ingredients. My go-to is steamed sweet potatoes, and smoothies are synonymous with bananas. When you are using bananas look for them to be as green as possible, when they are fully ripe most of the starch has been converted to sugar.
- Include Your Macronutrients: A nutritious, healing smoothie should be a blend of healthy protein, fat and carbohydrates, along with a healthy dose of micronutrients. With your vegetables and fruit the carbs and micronutrients are covered. Including a Telos Collagen Booster gives you 10 grams of collagen protein and a high quality source of healthy fat from coconut milk powder.
- Add Your Choice of Fluid: Choose your preference of nut milk or water to bring it all together. When using a manufactured milk look for brands that do not have gums or emulsifiers on their ingredients label. I really like MALK for their clean label and taste. Water works just as well if you are looking to build a smoothie with fewer calories.
- Sprinkle in Supplements: The beauty of smoothies is they are essentially nutrition customized to your tastes and needs. Looking to reduce inflammation? Add turmeric. Additional immune boost? Add powdered mushrooms, like reishi. I typically grab for the chia seeds. Gram for gram one of the most nutritious foods on the planet.
Wild Blueberry & Sweet Potato Smoothie with Unsweetened Almond MilkINGREDIENTS
1 cup wild blueberries
1 cup steamed sweet potato previously refrigerated
1 cup spinach
2 tablespoons chia seeds
1 packet of Telos Original Booster
1 cup of Malk Unsweetened Almond Milk
Blend and enjoy!
Total Calories: 317.5
Total Carbs: 40.5 grams
Total Fiber: 13.5 grams
Total Sugars: 6.8 grams
Total Fat: 12.1 grams
Total Protein: 12.2 grams
*The nutrition facts represent a 12 ounce serving. The recipe yields 2 - 12 ounce servings.