How to make highly nutritious smoothies

Smoothies are digested quickly, by drinking high-calorie smoothies you can easily boost your calorie and nutritional intake with the right ingredients. This is best used as a post-workout smoothie, however, you can consume it anytime during the day.

Sometimes I have a lighter smoothie, usually around 700ml. It all depends on how I feel on the day.

This post is not intended to be the “go-to recipe” for smoothies. Sometimes I may not have all of those ingredients so I look at what I am missing and what I can replace it with, in terms of nutrients.

Tips for making your own smoothies:

  1. Use bananas as the base of your smoothie.
  2. Use nut milk for improved taste.
  3. Add your favourite type of berry.
  4. Add seeds for healthy fats and proteins. (Pumpkin seeds are highest in protein). I also add peanut butter as it tastes amazing, make sure it doesn’t have added salt.
  5. Add dates for extra sweetness.
  6. Add dark leafy greens for vital minerals.
  7. Add Turmeric and Black Pepper to fight inflammation.

smoothie bowl

Let’s check out my ingredients list:

  • 3x Banana (Frozen or Fresh) – I put 3 of those in my smoothie, they are high in calories, carbs and potassium. Potassium is lost through sweat during exercises so for anyone telling you that you are not supposed to eat so many bananas in a day because you will get too much potassium, simply tell them they just need to work out a little bit harder 😛
  • 2x Medjool DatesAdds to the taste as it is very sweet and also has good nutritional content which includes potassium, manganese, copper, B family vitamins, vitamin A, magnesium, and calcium. A single serving of dates contains more than 6 grams of dietary fibre which helps digestion.
  • 1x Pineapple Core (I usually break fast with a pineapple so I save the core for my smoothie which I make right after breakfast ready for my second or third meal of the day. Bromelain is an antioxidant contained mostly in the core of the pineapple, hence the core is hard to eat I blend it into my smoothie.)
  • Ginger (Size of a Brazil nut) – Ginger contains high amounts of gingerol, a substance with powerful anti-inflammatory and antioxidant properties. I recommend using fresh organic ginger, however, I use ginger powder if I run out. The same goes for Turmeric. Organic ginger and turmeric are very small compared to non-organic ones. You can easily tell the difference.
  • Turmeric (Size of a Brazil nut) or 1 tsp of powder if you don’t have it fresh- Natures most powerful anti-inflammatory, it contains bioactive compounds with powerful medicinal properties. Curcumin is the main active ingredient in turmeric.
  • A dash of Black PepperWhen you combine turmeric with black pepper, you are increasing the amount of the curcumin your body can absorb and use. I can’t remember the exact amount but it was something crazy like 7 times more. Black pepper has other benefits too but this is the main reason why I add it.
  • 1 tbsp Fennel Seeds – In addition to its use as medicinal values, fennel has many health benefiting nutrients, essential compounds, antioxidants, dietary fibre, minerals, and vitamins.
  • 1 tbsp (8 grams) of Flaxseed – (Source of omega-3 fatty acids, anti-inflammatory, good for your muscle recovery and joint health.)
  • 1 tbsp Chia seeds – Loaded with fibre, protein, Omega-3 fatty acids and various other micronutrients. In fact, chia seeds are one of the most nutritious foods on earth.
  • 1 tbsp Hemp seedsExceptionally rich in two essential fatty acids, omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid). A good protein source and also contain high amounts of vitamin E, potassium, sodium, magnesium, calcium, iron and zinc.
  • 1 tbsp Pumpkin seeds – Good source of protein and fatty acids. (I buy my seeds whole and mill them into powder as it is easier for digestion, of course, you can always buy ready milled/ground seeds. Sometimes I sprinkle them whole on top of my smoothie bowls).
  • Spinach, Handfull (about 1cup) Leafy Greens are magnesium rich, which aids to prevent muscle cramping and also helps with energy production. (Research into ADP Adenosine Diphosphate and ATP Adenosine Triphosphate).
  • Handfull of Rocket aka Arugula (Same as the above, fresh or frozen)
  • 200g Frozen BlueberriesI use frozen as I like to stock up on those, they are also my favourite berries so that is why I choose to add them in. You can use any of your favourite berries, however, blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables.
  • 1 scoop Vivolife Perform or Maca Powder and Peanut butterThis is my favourite supplement brand, soy free, gluten free, GMO-free, no additives or artificial ingredients, just pure organic plant goodness. They use bio-fermented plant protein to aid digestion too. It tastes amazing and you can definitely have it on its own too, however, I add it in whenever I am using my smoothies post workout for a protein boost. It also contains 6g BCAAs which helps with muscle recovery.
  • 500 ml Organic Rice or Hemp Milk (My favourite milk alternatives that I buy in a carton, I find they have the least ingredients in them, you can also use any other milk alternative and if you really want to do better and eat clean you can always make your own cashew and almond milk. I find this to be quite expensive though.)
  • Saka (Mineral Water with ph 8.2) or Devin (Natural MineralWater with ph 9.4)Add 400ml more or less depending on what consistency you required. I always drink one of those throughout the day and also use it for cooking and smoothies. Every other water brand that I’ve tried just tastes like tap water (I’m sure there are other good ones but these are what is most available for me). These two have a good ph level, you want to look for water with a ph above 7.5.

I was going to end it here but I don’t do these posts often so I decided to go into it a bit further for you guys that are really interested. I entered all the ingredients into chronometer as I wanted you to see how much you can gain just from this smoothie.

Let’s talk about the nutritional values of the smoothie. Bear in mind this is a 1.5L smoothie and classes as one of my meals for the day.

Most people are interested in the macronutrients so I will give you those right away.

Total Calories: 944.7g – Carbs: 176.9 (67%), Protein: 19.3g (7%), Fats: 28.6g (26%)

Remember, carbs are good and they don’t make you fat, don’t be a believer in the myth. We can see that this is a high carb smoothie, of which 31g are fibre. Almost all of my meals are high in carbs and fibre thanks to the whole-foods plant-based diet.

We hit 19g of proteins from one meal alone with no supplements, as mentioned previously in my posts the average man needs around 51g of protein per day, unless they exercise a lot and are very active, which is the case for me. That is why I eat a lot of grains and legumes to make up for the extra protein needed, I often add the Vivolife Perform to my smoothie as mentioned before if I know I wouldn’t be consuming enough grains and legumes during the day and have no problems hitting my target.

We hit 28g of healthy fats and smashed the RDA for Omega-3s with 189% more. You want to have omega-6 and omega-3 balanced out or as close to equal. In this recipe both have the 4.6g making it a good ratio. No other food contains the ideal ratio of omega 6 to omega 3 fatty acids like the hemp seed.

We can see that with this smoothie alone we have hit 90% of the recommended daily allowance for calcium, which mostly comes from the hemp milk. We have also hit the RDAs for copper, iron and 90% of magnesium.

These are the nutrients which people worry about the most when transitioning to a plant-based diet and as you can see you don’t need to worry about becoming calcium and protein deficiencies if you go plant-based and cut the meat and dairy out of your diet. If you wish to look into this further I have attached a screenshot of the results below.

Let me know if you will be interested in me doing a full day of eating “analysis”. I don’t usually track my calories so it will be interesting for me too.

Stay awesome, I’m out!

chronometer.jpg

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