Smoothies can be a great way to include extra nutrients into your diet, but we need to rethink what a smoothie is. Oftentimes we see smoothies as either very fruity or a vehicle for a bunch of green produce. While neither category is wrong we need to be conscious of balancing macronutrients: protein, carbohydrates, and fats. I'll start this off by listing options for each category. You'll find that some ingredients fall into multiple categories, in which case the recipes that I provide will give you an idea of how to mix them. At the bottom I will provide a list of nutrient-dense add ins.
Protein:
Aim for 10-15g as a snack, 20-30g as a meal
Greek yogurt
Milk
Collagen
Bone broth protein powder
Beef isolate protein powder
Peanut butter powder
Carbohydrates:
Fruit
Milk
Yogurt
Fats:
Yogurt
Milk
Coconut (milk, oil)
Avocado
Cacao powder
Coconut Yogurt Smoothie
-4oz Coconut yogurt
-4oz of coconut water
-1/2 cup of frozen berries
-2 scoops of collagen powder
-1/2 teaspoon of cinnamon
-1 teaspoon carob powder (optional)
Chocolate Mousse Smoothie
-1/2 avocado
-1 frozen banana
-1tbs cacao powder
-1/2c liquid (coconut water or milk)
-1-2 scoops chocolate protein powder (aim for 20g protein)
Tangy Creamsicle
-1/2 frozen banana
-1/2-1 cup orange juice
-3/4c Greek yogurt
-1/2 tsp vanilla extract
-1 scoop collagen powder
Mineral Milkshake
-4oz milk
-4oz coconut water
-1/2 banana
-1 scoop Brewer's yeast
-1 scoop bone broth protein powder
-1 tablespoon cacao powder
-1 tsp bee pollen
-1/2 tsp cinnamon
-Pinch of sea salt
Add-Ins:
-Brewer's Yeast - potassium, folate, protein, copper, selenium, B vitamins, magnesium (I recommend BlueBonnet)
-Bee pollen - B vitamins, vitamins A, D, E, and trace amounts of calcium, phosphorus, magnesium, sodium, potassium, iron, copper, zinc, manganese, silicon and selenium
-Eggshell powder - if you cannot tolerate dairy, a teaspoon of this per day gets your RDA
-Coconut water in place of regular - potassium and magnesium
-Cacao powder - magnesium
-Pinches of sea salt will provide necessary sodium without your notice of it
-Collagen - flavor is not detectable and is supportive of joints and skin
-Colostrum - supportive to gut lining
**A note on greens: I do not recommend eating most greens raw, besides true salad greens such as lettuce and arugula, because they contain oxalates. If you are adding greens for the purpose of minerals and vitamins, try some of the add-ins listed above. If you feel strongly about greens in your smoothies this powder is low-oxalate: https://www.drcowansgarden.com/products/dr-cowans-garden-low-oxalate-greens-powder?variant=32314838849
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