Nutrient Dense Smoothie
This is a crash course in how to make to make a super nutrient dense smoothie!
These are great solutions for anyone who needs a quick breakfast in the morning or if you need a quick lunch going from meeting to meeting.
Super Shakes are extremely easy ways to get a complete balanced meal packed with a bunch of nutrients in one delicious and convenient shake.
What is the difference between a normal smoothie and a Super Shake??
Most smoothies contain:
high levels of sugar
low quality protein sources
heavily processes ingredients
not a balanced meal, leading to a big crash later on
Nutrient Dense Smoothies contain:
Minimal sugar and artificial ingredients
uses high quality protein sources
includes whole fruits and vegetables
is a blanched meal you can feel great about leaving you completely satisfied with no crash!
It’s an easy 5 step process!
Step 1: Pick a Protein Source
Your protein source should be one that taste good and you have an easy time digesting.
This protein source should contain any where between 20-50g of protein, some options include:
Whey Protein
Casein Protein
Pea Protein
Hemp Protein
Collagen Protein
Greek Yogurt
any other protein blends
Step 2: Pick a carb source
This is where your creativity can really start to flow!
banana
oats
berries (strawberries, blueberries, raspberries ect.)
dates
cherries
canned pumpkin or sweet potato
Step 3: Pick a good Fat source
This is a key step that will help keep you feeling full until your next meal!
Aim for a tbs to a thumb sized serving:
walnuts
hemp, flax, pumpkin, or chia seeds
cashew
almonds
Any type of nut or seed butter
Step 4: Get your greens in
Super shakes are an easy way to help blend up and get a few extra micronutrients in for the day!
Any dark greens (spinach, kale, or swiss chard)
beets or beet greens
cucumber or celery
powdered green supplement
Step 5: Pick a base
How much liquid you add can change the texture and consistency of your shake.
less liquid = thicker shake
more liquid = thin shake
Aiming for 4-8 oz of liquid is a good place to start!
water
almond milk (unsweetened)
coconut milk (unsweetened)
soy milk (unsweetened)
hemp milk (unsweetened
cows milk