We really really love our smoothies over here at Nourish. We are always experimenting (i.e. Pumpkin Pie Smoothie) and adding maca, bee pollen, spirulina, chia seeds to get the most nutritional bang. I think half of our staff gets the Coconut Matcha daily. But we get it...most of these Superfoods are foreign and intimidating. Let us wellness junkies break them down for you.
Superfood Ad-In's
Chlorella- A green algae powder rich with chlorophyll that has detoxifying properties, purifies the blood, and is said to eliminate heavy metals, chemicals and pesticides from the body. It's usually taken in a capsule or put in smoothies. A great source of "clean energy". Add no more than one teaspoon and start even smaller to disguise the taste.
Spirulina- A great plant based source of iron and B vitamins. Spirulina is a natural detoxifier. Known to help boost energy levels, support liver and kidney functions, reduce inflammation, and improve digestion. It is one of the most nutrient dense food sources on the planet. Add no more than one teaspoon and start even smaller to disguise the taste.
Raw Cacao- Cacao was used as a source of medicine and food by the indigenous tribes of Mexico, Central and South America. Raw cacao is rich in flavonoids, antioxidants that have been shown to lower blood pressure, improve blood flow, and boost overall heart health. Make sure it’s raw for the most health benefits! Add to all of the smoothies!! Ever had cacao nibs? Add them to smoothie after blending and enjoy with a spoon. Mmmmmm.
Chia Seeds- Chia seeds were an important food for the Aztecs and Mayans and the seeds were prized for their ability to provide sustainable energy. Chia seeds contain high levels of nutrients, anti-oxidants, protein and omega 3 fatty acids for relatively low calories. Most of its carbohydrates consist of fiber and the omega 3’s and fiber help to support cardiovascular health. Add to smoothies for a creamier consistency. It's already in our Strawberry Orange Chia Smoothie. Add 1 tablespoon.
Flax Seeds- Flax seeds are one of the best plant-based sources of heart-healthy omega-3 fatty acids. Flax seeds also contain lignans, fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols. Ground flax seeds are best absorbed by your body but put whole flax seeds in a blender and there you have it. Did you know....Flax seeds can be used as an egg substitute (#gts).
Spinach- These leafy greens are rich in vitamins and minerals and are concentrated in health-promoting phytonutrients and flavonoids to provide you with powerful antioxidant protection. Spinach is an anti-inflammatory and may help protect against bone and cardiovascular disease and cancers. Every smoothie should have a leafy green because it's tasteless and has zero texture when used in a higher powered blender. Don't waste an opportunity to ingest a serving of greens.
Kale- This dark leafy green's anti-inflammatory capabilities are unrivaled among leafy greens, especially relating to the prevention of arthritis, heart disease, and several autoimmune diseases. It's packed with antioxidants, vitamins and contains omega 3's. Same deal as spinach...add it in to any smoothie.
Coconut- Unlike other saturated fats, coconut has medium chain fatty acids that help increase metabolism. Coconut has been shown to lower LDL cholesterol and boost HDL cholesterol. It helps improve the absorption of fat soluble vitamins and amino acids, and supports your immune system. Coconut oil has numerous health benefits both when ingested and used topically. Coconut Oil has a high heat point which makes is ideal for cooking at high temperatures. Add grain free granola to your smoothies for a delicious, crunchy topping. Made with coconut flakes and baked in coconut oil.
Cinnamon- This delicious super food helps to lower LDL cholesterol and stabilizes or even lower blood sugar levels. It has anti-bacterial qualities and reduces cellular inflammation. Add it to any smoothie!
Blueberries- That deep-blue hue is a by-product of flavonoids. Flavonoids are natural compounds that protect the brain’s memory-carrying cells from the damaging effects of oxidation and inflammation. Berries are also lower in sugar and higher in fiber than most fruits. Add blueberries to any smoothie...chocolate or fruity. See below for my go to blueberry smoothie!
Avocado- Avocados are loaded with fiber (40% daily recommendation), one avocado contains vitamin K (36%), folate (30%), and 20% each of the daily requirements of pantothenic acid, vitamin B6, vitamin C, and potassium. The high levels of monounsaturated fat in avocado—especially oleic acid—play a role in these heart-related benefits. Avocado sounds crazy in a smoothie right? Nope...just makes it creamy and silky.
Maca- Maca is an adaptogenic root that boosts libido (whoop whoop!) and increases immunity, energy, vitality, and fertility. Adaptogens are plants that increase the body’s ability to cope with internal and environmental stresses and normalize imbalances in the body. It's sweet, nutty taste is a great addition to smoothies.
Matcha- When you drink Matcha you ingest the entire green tea leaf, not just water infused with leaves. Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea and Matcha's ORAC (oxygen radical absorbing capacity) rating is a mighty 1573 units per gram, compared to pomegranates 105 units per gram or blueberries 93 units. Chlorophyll is what gives Matcha its rich green hue and chlorophyll is a known detoxifier. You could add matcha to any smoothie. Our Coconut Matcha smoothie is one of our best sellers.
Acai- Pronounced “ah-sigh-EE”. Acai berries are rich in phytonutrients and antioxidants and have the highest ORAC score (Oxygen Radical Absorbency Capacity) of any fruit that has been officially recorded. Acai rich in key B vitamins, electrolytes, trace minerals and that are necessary for reducing inflammation and improving energy levels. Acai is naturally free of sugar and contains fatty acids and fiber. We have 2 Acai Bowls (berry and chocolate). Bowls are basically a thick smoothie eaten with a spoon and topped with other goodness like Grain Free Granola, banana or cacao nibs.
Bee Pollen- Rich in vitamin,minerals, protein, lipids, fatty acids, carotenoids and bioflavonoids. Bee pollen is an antibacterial,antifungal and antiviral agent that reduces inflammation, acts as an antioxidant, protects against liver toxicity, and helps to relieve stress. Powerful, yet tasteless, add in a teaspoon!
I shared my favorite Blueberry Chocolate Smoothie and my usual add in's on the previous blog. If you're hungry for more, here's another to try.
Classic Green Smoothie
1 frozen banana
1 cup frozen strawberries (or pineapple)
1 teaspoon spirulina or chlorella
1 handful of kale or spinach
1 tablespoons of flax seeds
1 cup of almond milk
Blend in a high powered blender (ie Vitamix) If you don't have a high powered blender, stick with spinach over kale. It will make you hate kale otherwise. And please don't hate kale.
Cheers and take care of that beautiful temple of yours.