Morning Power-Up Smoothie

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Do you blend? Personally, I love whipping up a cool green smoothie in my blender, and I do so every day for breakfast. It's the perfect go-to for me, I don't wake with an appetite so forcing down a meal isn't a pleasant way to start my day. 

Not all smoothies are healthy and not all smoothies are a good foundation upon which to start your day. You need a balance of nutrients, a decent number of calories, some protein, and lots of fiber. Don't go so heavy on the fruit that you wreak havoc on your blood sugar. It's called a "green" smoothie for a reason, you gotta get some greens in there, and the more the better.

You also want it to taste good, you shouldn't have to choke down your healthy smoothie. Start with fewer veggies and work up to a ratio of about 3 parts veggies to 1 part fruit. And no fair adding sweeteners like honey, agave or, God forbid, SUGAR! If you absolutely need your smoothie to be sweeter try adding a pitted Medjool date or a little drizzle of raw coconut nectar. 

My morning smoothie is chock-a-block full of vitamins, minerals, phytonutrients, protein and fiber. It revs up my energy and keeps me full until lunch time. I vary the ingredients and rotate my greens and fruits to keep it interesting and to insure I'm "eating the rainbow".

My current favorite recipe is detailed below. Now, a little word of caution here. This recipe makes about 48 ounces of smoothie. I drink it all for breakfast. Most people would consider this amount to be suitable for two generous servings. If you're new to green smoothies, or to eating fresh veggies and fruit, you'll want to ease into it and have a smaller smoothie to begin with so you don't overload your digestion. You could cut the recipe in half, or you can make the whole thing and save a portion in an airtight container (like a lidded mason jar) for the next day. Just be sure to shake it up really well before drinking it on day two. 

This smoothie is power-loaded. No kidding. I typically don't focus on calories or grams of this and that. I trust that by eating a wide variety of fresh wholesome foods, and avoiding the processed junk, that I'm giving my body what it needs. But just for kicks, I worked up the stats on this one. Check it out: 

Vitamin K 3,000% RDA

Vitamin A 400%

Vitamin C 450%

Folate 100%

Iron 40%

Vitamin D 30%

Calcium 30%

Fiber 21 grams

Protein 10 grams

Calories 400

And that's not even including the optional green super foods powder! Geez, once you factor that in, and take into account the wide array of powerful phytonutrients in this baby, you've got 48 ounces of nutritional gold!


Morning Power-Up Smoothie

1 cup unsweetened coconut milk (I like So Delicious brand)

3 cups baby spinach

2 cups parsley

1 green apple, cored (with the peel on!)

1/2 frozen banana, peeled

1/2 cup frozen berries and/or cherries and/or pomegranate (I use an Antioxidant Blend from Costco)

1/2 cup frozen mango

optional: green super foods powder of choice (use 1 tablespoon of Vitamineral Green)

Blend it all up in a high powered blender until perfectly smooth and dreamily delicious. Cheers!

Posted on October 31, 2014 .