Friday, January 11, 2013

Power Smoothies and Super Foods...

Okay time for the promised "Power Smoothie" post! This little graphic is helpful... thank you Pinterest.  I pinned this a while ago, and found it to be a helpful jumping-off point for the green smoothie newbie.

Now for what I personally use...

Bee Pollen, Hulled Hemp Seeds & Spirulina
Flax Seed & Chia Seed

Protein Powder

Soaking my flax & chia seeds (I do this for about 1 minute+)
Wheat grass
I also throw in whatever greens I have on hand.  Spinach, kale, beet greens and cabbage are the most prevalent. I don't personally add extra sweetener (like in the graphic) but I do use some frozen fruit, again whatever I have on hand. Usually I stick to 1/2-3/4 cup.  To bump up the protein I also throw in about a half cup of Fage plain greek yogurt.  Blend away and you have a tasty smoothie that is full of nutrition.

Some of you are probably looking at  all these ingredients and going "Seriously Tiff?!?". I know,  I take it to another level :)  Here's a great site to explore. It's a raw food site but it has some really great info.

Here's a quick break down of each "super food":

Spirulina-  This is a dried algae powder or you can get it in capsle form. A little goes a long way. 1 tsp equals approx 3-4 servings of vegetables. Be warned though that it has a "seaweedy" smell.  You cannot taste it once it's mixed in, but the smell surprised me the first time I opened my jar. Here's a great article with more in-depth info...

Bee Pollen- "Bee pollen contain more than 96 different nutrients, including every single nutrient that you need to live. It's made up of 40% protein." -
I added local bee pollen in an attempt to alleviate some of my allergy issues and because of it's high nutrient content. Currently I'm adding 1/2 Tbs to my daily smoothie.

Hemp Seed- Hemp is a high protein seed containing all nine of the essential amino acids (like flax). It also has high amounts of fatty acids and fiber as well as containing vitamin E and trace minerals.
Read more here.

Flax Seed- This one is a little more mainstream :) Flax seed is high in most of the B vitamins, magnesium, manganese and fiber. You can use whole seed or ground.  If you shop at Costco you can buy a large bag of ground flax seed for under $5.  The ground flax is convenient for cooking or adding to smoothies. Additional reading here.

Chia Seed- The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and protein. More on the subject here.

Wheat Grass- "Wheatgrass contains most of the vitamins and minerals needed for human health. It's a whole meal and complete protein with about 30 enzymes. It has up to 70% chlorophyll (which builds the blood). It's an excellent source of calcium, iron, magnesium, phosphorus, potassium, and zinc."

I hope this clarifies WHY I use all of these super foods in my smoothies.  If you are just starting out, I recommend the ground flax seed and spirulina.  I feel like those two additions will provide the biggest bang for your buck.

Finally, I'll touch quickly on the protein powder.  I really like the MRM brand because it's sweetened with Stevia and not artificial sweeteners. I read lots of labels before settling on this brand. One scoop contains 85 calories, 18 g of protein and 1 g of sugar. 

The beauty of smoothies, in my opinion, is that you can vary your ingredients and get a ton of nutrition all at once. 

So there you have it folks! Super foods and power smoothies...

Did you find this helpful??



Anonymous said...

I love smoothies. I could drink them all day! Thanks for sharing!

Kristen @ Change of Pace said...

Great information. I always feel like I need those natural supplements but have no idea what they do!

REBYRYAN said...

WOW! You really are way into this. One question, are you able to get hubby and kids to drink this or is it even suitable for kids?

Tiffany Campiotti said...

That is a great question! Hubby will drink them if he's home (he leaves or work at 3:30 am, so once or twice a week he has some). My kids are more finicky. If I make them heavier on the fruit, they'll drink it... Strawberry, banana, handful of spinach and some flax works well for the kids usually. Or blueberry.