Smoothies are easy for breakfast. Or lunch. Or a snack. Our “perfect smoothie” recipe has protein, healthy fats, good carbs, and loads of antioxidants. If you suffer from irritable bowel syndrome (IBS), bloating, or gas, this smoothie should be tolerated better than prepackaged protein powders that contain chicory, inulin, artificial sweeteners, and sugar-alcohols.
Add ingredients to blender or Vitamix in order listed, picking one choice per category. Rotate smoothie ingredients from day to day to reduce the risk of developing food sensitivities and food intolerances.
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1-2 cups liquid of choice (all should be unsweetened) – choose one:
- coconut milk
- almond milk
- hemp milk
- lactose-free milk if tolerated
- filtered water
½ cup fresh or frozen fruit of choice (if you add fresh fruit, just add more ice at end) – choose one:
½ cup frozen greens of choice (can add 1 cup fresh greens too, just add more ice at end) – you won’t taste them – choose one:
- collard greens
1-2 scoops unsweetened high quality protein powder (if using sweetened, make sure it is only sweetened with stevia and no artificial sweeteners such as aspartame and sucralose) – choose one:
- whey protein powder (chocolate, vanilla, etc.)
- hemp protein powder
- rice protein powder (adds carbohydrates – limit if aiming for fat loss)
- pea protein powder (Plant Fusion is a good brand)
Handful of nuts or seeds or 1 tbsp nut/seed butter of choice – choose one:
- sunflower butter or seeds
- almond butter or almonds
- pumpkin seeds
- cashew butter or cashews
- coconut oil or coconut cream
- avocado (adds fiber, too)
1 tbsp (or amount noted) fiber source of choice – essential for digestion – you probably don’t get enough in your diet – choose one:
- flaxseed meal
- psyllium whole husk powder
- chia seeds
- ¼ cup oats
2-3 drops of Sweet Leaf brand Sweet Drops Stevia Clear. Use only if using unsweetened protein powder. Taste before adding this; it may be sweet enough for you without.
Ice and Water
1 cup ice (or more if using fresh fruit/veggies) and enough water to bring up to about 1” above contents in blender.
Blend 30 seconds to 1 minute until desired consistency.
If smoothie is too thin, add more fiber and ice.
If smoothie is too thick, add more liquid or water.
Mixing greens + yellow fruits = beautiful green smoothie.
Greens + blueberries/red berries = brown smoothie. Tastes fine but if turned off by color, use less greens and more berries.
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Caitlin Russell MS RD LD