r e c i p e | 4 Favourite Smoothies – Nourish Through Movement

HELLO 2018!

A common goal for New Year is eating healthy. A super easy way to reach that goal is through SMOOTHIES! Smoothies are supercharged with nutrition but won’t leave you feeling bloated. However, they can also be detrimental to your goal if the wrong ingredients go in. Here’s what ‘wrong ingredients’ mean:

frozen yogurt
excess sugar and simple sugars (cane sugar, granulated white sugar, brown sugar)
dairy
fruit juice

To get a better idea of what what to look for, check out Smoothie 101 here.

Here are my 4 favourite smoothies to suit any mood you are in.

Recipe 1: Tangy Mango + Greens Smoothie

Feel free to adjust the ratios to your preference. This makes two big ones – blend once, drink twice. (Because I’m all about making life easier👌🏼)

INGREDIENTS
Two large handfuls of greens (spinach, kale)
One frozen banana
Juice of whole lemon and 1/4 of the rind+peel
Two scoops of powdered wheatgrass (optional – I use Amazing Grass Organic Wheatgrass)
1/4C hemp hearts (optional but great source of proteins and fats. You can also sub with a spoonful of nutbutter but the taste will be stronger)
3C frozen mango chunks
Water

METHOD
Blend in high powered blender and stick a straw in it.

Recipe 2: Protein Blended Coffee Smoothie

Makes 2 servings (blend once, drink twice!)

INGREDIENTS
3/4 to 1 full scoop Vega Sport Performance Protein Powder, Chocolate
4 tsp ground coffee beans (I used Lavazza expresso)
1 cup real coconut milk AROY-D COCONUT MILK 165ML (this one is my favourite – very creamy)
1 frozen banana
1 tsp chia seeds
2 cups of ice
Optional: Organic Cacao Nibs

METHOD

1. Pour 1 cup of boiling water slowly over coffee grounds in a heat-proof container (like a mason jar or French press) and let steep for 4-5 minutes.
2. Blend coffee and grounds with the rest of the ingredients altogether in a high speed blender.
3. Sprinkle with cacao nibs. 🙂

Recipe 3: Everyday Berries + Greens

Makes 2 servings. Simple and easy to whip up. This is my go-to for kids.

INGREDIENTS

Two large handfuls of greens (spinach, kale)
3C berries
Coconut water or water
Optional: couple of ice cubes

METHOD
Blend all ingredients together.

Recipe 4: Post Workout Power Protein Bowl

To make it into a sippable smoothie, increase the coconut water or add more water.

INGREDIENTS
1 package of acai, usually found in frozen section. Or substitute with frozen berries of your choice.
Two large handfuls of greens (spinach, kale, chard)
1/5 – 1 full scoop of Vega Sport Performance Protein Powder, Vanilla
Assorted toppings: coconut chips, chia seeds, hemp hearts, nut butter, Epicure Whole Food Sprinkles, Tutti Fruity

METHOD
Blend all ingredients together. You may need to push down the ingredients to get a smooth blend. You can also add a tiny bit of liquid at a time until it blends smoothly. Be careful not to add too much or it will turn into a sippable smoothie instead of a scoopable bowl.