3 simple recipes and variations
Even though I eat healthy, I’m not a very structured person when it comes to my diet. I’m usually pretty flexible and I don’t like to make the same foods over and over again. Sometimes it’s because: seasons change, there are certain ingredients I don’t have on hand, some things are more expensive than others at different times of the year, or I just like to try new things. For these reasons, I also don’t go by the book with most recipes. My approach is to take a basic recipe and describe different ways you can make it to suit your preferences or make the most use of what you already have. This allows for more flexibility and makes a healthy lifestyle easier to maintain in the long run.
Hopefully after the first smoothie post you were inspired to experiment with different blends on your own. But if you’re still looking for other ideas, check out a few of my go to recipes below with familiar ingredients that you can actually pronounce. These are basic versions of what I make quite often depending on how I feel, the weather, what my body needs or what food I have in the kitchen.
Post Workout Chocolate Smoothie
Nourishing, full of protein and replenishing electrolytes, and richly flavored without the added sugar or artificial flavors from processed shakes or sports drinks. It also has a variety of protein sources with chocolate that is in it’s purest form that hasn’t been stripped of it’s nutrients. If you’ve been working hard and sweating in the heat you absolutely need to re-hydrate with fluids and good sources of sodium and potassium, and this is a delicious way to accomplish just that. After you have had your fill of water and you body has cooled down, whip this up:
- ~8 oz milk or milk substitute
- 1 Tablespoon of raw cocao powder ( I like Rapunzel or Dagoba)
- 1/2 serving or scoop of pea protein powder
- 1 banana
- Salt to taste (yes, this is necessary if you have been sweating to replenish your electrolytes)
Yummy additions or variations: 1) for a mocha twist add some instant coffee powder, 2) to spice it up try cinnamon, 3) for even more flavor try 1/8 – 1/4 tsp of vanilla extract, 4) for extra healthy fat add 1 Tablespoon of peanut or almond butter, 5) for a heart healthy boost add 1 tsp of fish oil (seriously, you won’t taste it!).
So many of us are prone to inflammation these days. Help cool it down with this soothing blend that is packed with antioxidants and potent healing spices:
- 1 carrot
- 1 small beet
- 1 cup of mixed berries (such as strawberries, raspberries, blackberries, fresh or frozen will work great!)
- juice of 1 lemon (~2 Tablespoons)
- 1-2 slices of ginger
- 1-2 slices of turmeric
- 8-10 oz of chilled herbal tea (lemon, raspberry, hibiscus)
Yummy additions or variations: 1) you can swap out the berries for pineapple or mango, 2) if you only have carrots or beets that is fine, just double the amount, 3) for extra spice and flavor a pinch of salt can be added along with a dash of black pepper (this helps the body to better absorb the healing properties from the turmeric), 4) if you are lacking fruit, you can try 1 cup of orange juice or another fruit juice without added sugar and the liquid from this could also replace the tea, 5) for a protein boost a neutral flavored protein powder would blend well here such as pea, pumpkin seed or hemp seed. Note: while I like recipes to be flexible, I need to point out that this will NOT be the same without the lemon to balance out the earthy taste from the root vegetables so I don’t recommend leaving this out.
Detoxifying Green Smoothie
Nothing but whole foods that support the liver, reduce bloating, aid in digestion and are loaded with powerful nutrients and antioxidants:
- 1 cucumber
- juice of 1 lemon (~ 2 Tablespoons)
- 1 stalk of celery
- small handful of cilantro
- 1 cup pineapple
- 8-10 oz of chilled green tea
Yummy additions or variations: 1) can try parsley instead of cilantro, 2) swap out pineapple for apple, grapes, or pear, 3) for a refreshing herbal addition add a handful of mint, 4) this could also be juiced instead of made in a blender, 5) for a boost in protein can try a neutral flavored protein powder here as well, 6) for healthy fat and a creamy consistency add half of an avocado, 7) try coconut water instead of green tea for a tropical twist.