It's been awhile since I've posted a smoothie recipe. The last time was august, to be specific. I figured it was time for another, especially since I drink them several times a week. The ingredients generally change depending on what's in my pantry and freezer, but this is what I've been making lately.
I recently switched to organic hemp protein powder (the high fiber version) and LOVE IT. I used to use a raw, organic and vegan protein powder that was awesome, but since it was unflavored it made things taste a bit chalky. Yuck. Nobody wants that.
This hemp protein powder is so great that I can add a few teaspoons to my morning oatmeal. :) In other words, I highly recommend it. You'll have to look at your local natural foods store, though. I doubt they sell it at normal supermarkets.
Oh, and in case you're wondering, here's a quick list of health benefits from each ingredient:
banana- potassium, vitamin c, b-6, manganese, fiber
blueberries- antioxidants, fiber, vitamin c
quality full-fat plain greek yogurt- probiotics and protein, healthy fats that allow for fat soluble vitamin absorption, no artificial ingredients or sugars
organic hemp protein powder- protein, fiber, amino acids
grade b maple syrup- a less processed alternative to cane sugar + the natural, unrefined real version has vitamins, minerals and antioxidants. Read more here and here.
raw honey- also less processed and if you buy local and raw it has vitamins, minerals, enzymes, anti-fungal properties, etc. + the potential to help with allergens. Read more here and here and here.
The Blue Beauty Smoothie
An all natural blueberry smoothie full of yummy ingredients like ripe banana, hemp protein powder, greek yogurt and chia seeds. The ingredients provide healthy protein, probiotics, fiber and antioxidants.
| Original Recipe & Photograph by The Rising Spoon | © Elaina Newton 2013
1 large, ripe banana
1/2 cup of frozen blueberries* (organic if possible)
1/2 cup of good quality plain greek yogurt (substitute coconut milk greek yogurt if you're vegan)
3 tablespoons of organic hemp protein powder (get my favorite brand here)
2 tablespoons of organic chia seeds
1 teaspoon of grade b maple syrup or raw honey (optional)
Purified, reverse osmosis water (add til you reach the desired consistency)
*They can be slightly expensive, but try to purchase organic blueberries, if possible, because conventional blueberries are high on the dirty dozen list. This means conventional (everyday) blueberries have a high pesticide residue left on the berries.
Combine all ingredients in a blender and add a little purified water at a time until you reach your desired consistency. Some people like thicker smoothies, other like them more liquid. You can also add ice to make it colder.
Notes & Tips
If you want to make this smoothie even healthier, add in a handful or two of organic greens (like spinach or kale). You won't be able to taste it!
Real Food Resources
Real Food Survival Guide For Busy Moms
"This e-book is perfect for busy folks who need help maximizing their time in the kitchen so they can fix nutritious, real food snacks and meals to eat at home and on the go. In addition to realistic advice, this book provides recipes for real food staples you can make in bulk ahead of time, which ensures you always have nutrient dense foods at hand. And it’s especially helpful if you’re interested in implementing homemade fermented foods into your diet."
From Scratch: Easy Recipes for Traditionally Prepared Whole-Food Dishes
"If you're looking for a cookbook that is as entertaining as it is delicious, then look no further. From Scratch is a breath of fresh air when it comes to learning how to traditionally prepare and cook nutritious food. Shaye does not disappoint in her recipes and this cookbook reads like a letter from a close friend. These meals are easily prepared and yes, easily devoured."
Question for Discussion: What's your favorite fruit or protein powder to add to smoothies?
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