Wednesday, February 11, 2015

Smoothie Recipe: our POWER-packed daily boost of nutrition

RECIPE
FROZEN
1/3 -1/2 banana
3-5 cherries
1/2 c. mixed berries

FRESH
1 handful whole leaf spinach
1-2 T avacado
1/2 T beet powder (http://www.amazon.com/Hoosier-Hill-Farm-Premium-Powder/dp/B008NGLQOW#)

1 T blackstrap molasses
pure stevia (powder) OR fresh stevia, to taste, optional
whey protein, optional    (I would add a protein source. Kefir or yogurt are good alternatives.)

SPICES
cloves, ~1/4 t.
nutmeg ~1/4 t.
cinnamon ~1/4 t.
turmeric 1 T.
black pepper ~1/4 t.

1/4 c. kefir
milk (I use raw milk for the boys and almond milk for myself), to taste

I place all these ingredients into a tall magic bullet cup and blend until SMOOTH. It doesn't take long.

some of the benefits of these ingredients:
bananas: high in potassium and vitamin B6

cherries:  supply a good source of vitamins, provide powerful antioxidants and reduce inflammation

spinach: full of vitamins, antioxidants and minerals. Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium.

avacado: avocados are an excellent source of potassium (containing more per weight than bananas). In addition, avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.2

beets:  rich in iron, niacin, potassium, and vitamins A and C, and are a great source of energy

blackstrap molasses: high in iron, calcium, and magnesium. "Additional mineral content - Two tablespoons of blackstrap molasses also contains 18 percent of our RDI of manganese (which helps produce energy from proteins and carbohydrates), 9.7 percent of our RDI of potassium (which plays an important role in nerve transmission and muscle contraction), 5 percent of our RDI of vitamin B6 (which aids brain and skin development) and 3.4 percent of our RDI of selenium, an important antioxidant."

cloves: aid in digestion, antibacterial, contain preventive or anti-carcinogenic properties, reduce inflammation

nutmeg:

cinnamon:














turmeric (must be coupled with black pepper):




















kefir: contains highly beneficial bacteria and yeasts; is a rich source of vitamins, minerals and essential amino acids that promote healing and repair, as well as general health maintenance. Kefir contains high levels of thiamin, B12, calcium, folates and Vitamin K2. It is a good source of biotin, a B vitamin that HELPS the body assimilate other B vitamins. The complete proteins in kefir are already partially digested, and are therefore more easily utilized by the body. Like many other dairy products, kefir is a great source of minerals like calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy.



To cut down on prep time, we pre-mix all our spices into the whey protein when it arrives. No more measuring is required after that!!! Of course, this only applies if you plan to make the spices a part of your recipe. (But I highly recommend it for maximum nutrition.) 

My husband even prepares his Magic Bullet blender cups for the entire week, ahead of time. He puts the fruit, beet powder, and spiced whey protein into the cups and stores them in the freezer, leaving only the liquid ingredients to be added before blending. This makes for a FAST meal. 


We didn't always prepare our ingredients ahead, but once you begin making these smoothies DAILY, you may find it the more desirable route, just as we did.


This is an original recipe my husband and I developed together to our personal taste and nutritional desires. Many recipes can be found online if you search. I do believe that this particular recipe, with the spices included, may be among the healthiest. This particular recipe is the one I use for my boys. I slightly alter the fruit portions and increase the spinach in mine. Since I am not using as much frozen fruit, I add a couple ice cubes. Feel free to add your favorite fruits or veggies...and ENJOY!

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