My favourite protein packed smoothie.
The ingredients for my daily smoothies change as often as the UK weather! I am constantly adding new ingredients, researching and trialing the latest pro-aging foods and, after years of experimenting, I think this is now The Perfect Smoothie, so far, for delivering optimum nutrition and a protein punch - very important for supporting our adrenals in the morning to give us maximum energy and healthy hormones. Best of all it only takes 5 minutes in a blender, there's no juicing required and it's perfect for Fast Days, vegans and vegetarians.
There's a video showing you how I bung it all in at the bottom of this post but it does have a couple of the ingredients missing because, like us all, I've usually run out of something! It’s a rich smoothie so will keep you going for hours, especially with the added oil suggestions. So just experiment till you find out what works for you.
If it's a meal replacement, I add a raw egg which makes the smoothie incredibly creamy, supports the adrenals because it's a complete protein and is also packed full of lecithin, which supports the brain..... and it's NOT going to raise your cholesterol! But you need to be the judge of whether you are willing to take the risk or not as raw eggs are not advised for “the elderly” or pregnant women. There are plenty of protein alternatives for vegans such as nuts & seeds, and more to come......
INGREDIENTS - there are a lot of suggestions so I have marked the ones that aren't essential as optional. The rest I consider essential for health, hormones and longevity but watch your budget and build up slowly to your favourite concoction, listening to your body the whole time.
200-250 ml of almond milk (or any other "milk" you use) and/or a tablespoon of yoghurt, kefir or quark: kefir is a powerful probiotic and quark helps any Omega-rich oil be better absorbed by the body. Vegans may like to try lecithin granules instead as it breaks down the fat in the oil like washing up liquid on a greasy plate!
I raw egg, organic & free range, for that protein punch. Vegans can use lecithin instead as eggs are packed full of lecithin which is great for supporting the brains' health.
1 tablespoon/dessertspoon of hemp protein powder - a perfect alternative for vegans and vegetarians or if you've run out of one any of the suggested proteins. I add it whether I have or not! And/or........
1 teaspoon of cashew or almond butter or mixed nuts and seeds - great to have in a cupboard as an alternative to any of the other suggested proteins (optional)
I teaspoon of bee pollen - fantastic for menopause, weak bladders, energy & healthy skin. Build up slowly with this one, it can upset tummies so start with a few grains building up to a teaspoon gradually. Always listen to your body if introducing anything new. (optional)
1 tablespoon of goji berries - called the Happy Berry by the Chinese, they're high in antioxidants and keep your blood sugar levels happy as well as your mood. (optional)
1 tablespoon of maca - I call it Peruvian marching powder because it's great for energy, menopause, bone health and ageing!
1 tablespoon of soaked golden flaxseeds (see how & why here) or ground flaxseeds - I call it Nature's HRT because flaxseeds contain the highest form of natural phytoestrogens and Omega 3. Fantastic for healthy hormones and a regular bowel.
1 teaspoon of cinnamon powder for lowering blood sugar levels and cholesterol.
1 teaspoon of turmeric, with a pinch of pepper, as an anti-inflammatory and immune booster.
Optional: 1 teaspoon of spirulina: a good source of protein for vegans and great for balancing hormones. You can read far more info about the superfoods mentioned so far in my blog about hormones whether you are pre, post or in the middle of the menopause here.
I teaspoon of chia seeds (optional) a good source of protein and Omega 3. Great for vegans.
Depending on whether you're counting calories or are a vegan: you can add a small banana or half an avocado for more of a "meal".
A handful of whatever I have in the fridge: berries, pineapple or mango, plus spinach, kale or any other raw greens. You'll need the mango or pineapple to sweeten the smoothie but if you are using a blender instead of a Nutribullet, green powders replace fresh greens admirably......
There are so many it's hard to choose. I used to use a combination of spirulina, chlorella and mixed greens including wheatgrass. But I have recently gone back to an old favourite that I used to recommend to patients because it's so high in iodine, as well as all the minerals & vitamins essential for supporting the thyroid, energy & metabolism. (Please check with your doctor if you are on any thyroid medication). Optional.
Oceans of Goodness Seagreens isn't the cheapest, but it's one of the best and it's replaced 3 different powders plus you only need half a teaspoon a day & the capsules are great for travelling.
If you use the link here, and pop the code PR 1156 into the gift voucher box, you'll get a £1 discount plus free postage.
1 dessertspoon to 1 tablespoon of your preferred oil: flaxseed, hempseed, coconut, or an Omega 3/6 blended oil - think of any of these oils as your spark plugs! Every single cell in your body needs them for a healthy heart, brain, hormones & skin. They're too valuable to be laid down as fat and will keep you feeling full for hours.
At the moment, I am using Udo's Choice Ultimate Oil Blend because it combines flaxseed, coconut, sesame, sunflower & evening primrose oil - which is great for PMT if you're still ovulating. This link will give you a 15% discount if you pop in this code: SUZI15.
And finally, 1 teaspoon of magnesium in powder form - another ingredient I never run out of because it's essential, for both men and women, for every cell in the body and really helps with memory, mood, energy and a whole host of issues. You can read all about this Mother of all Minerals here.
That's it..... just whizz it all up in a blender. Drink it slowly and leave gaps between each gulp as you would if it was a plate of food. If you want more smoothie and juicing ideas you'll find plenty here. You'll see some duplicates of what I consider to be essential but I like to share what I'm currently feeling good on at least once a year! Meanwhile, here's a video of what I had to hand for my current fave smoothie.
Let me know how you get on and if you've got anything to share with our healthy tribe, would love to hear from you.