5 SMOOTHIE RECIPES TO ENHANCE YOUR DAY AND YOUR HEALTH
When I’m in the kitchen, I’m not the tortoise, I’m the hare. While I enjoy cooking and creating healthy meals and snacks, I also just want to get to the end product.
So, when I’m looking up recipes online, I’m one of “those” people...I scroll. I find a recipe that sounds healthy and delicious, and I scroll to that ingredient list, the how-to section.
However, I also like to know the health information regarding the foods that I’m consuming. I like to know how those foods can benefit my body.
Here, you get to enjoy the best of both worlds.
In this article you’ll find 5 smoothie recipes. Quick breakfast, snack, pre or post workout, lunch...pretty much anytime...goodness!
Then, after each individual recipe, you’ll see a list of health benefits for all of the wholesome ingredients you are, or will soon be, savoring in that mixture.
This way you can decide upfront based on appeal, preference, AND health which recipes to try first.
And, you can enjoy the finished product knowing you’ve given your body the best!
Grounds For Change
Ingredients
o 1 tablespoon coarsely ground coffee
o 1 tablespoon almond butter
o ½ teaspoon pure vanilla extract
o ¾ cup unsweetened almond milk
o ¼ cup brewed, chilled Lifeboost coffee (or cold-brewed)
o ½ banana, frozen
o Raw honey as needed for sweetness
o Ice if needed for thickness
Instructions
Add all ingredients to a blender and blend until smooth (adding more ice or almond milk as needed for desired texture/thickness). Serve immediately.
Health Benefits
Almond butter - contains protein, healthy fats, fiber, vitamins, minerals, and phytochemicals, may improve cholesterol levels (Note: be sure that the ingredient list on your nut butter includes only ground nuts and does not have added salt, sugar, or partially hydrogenated oils)
Pure Vanilla Extract - strengthens hair and improves hair growth, reduces acne, facilitates healthy digestion, naturally suppresses appetite, may improve respiratory conditions, and is good for heart health
Almond milk - non dairy milks contain more calcium than dairy, are easier to digest, and are cholesterol free
Coffee - contains vitamins and nutrients, incredible source of antioxidants, lowers risk of type 2 diabetes, stroke, certain cancers, alzheimers, parkinsons, and dementia, decreases depression, improves energy, physical, and academic performance, protects your liver, and increases life expectancy (insert link to article on how many cups of coffee you should be drinking daily)
Banana - high in vitamins B6, C, manganese and potassium which can aid in heart health, digestion, maintain good blood pressure levels and provides energy
Honey - high in antioxidants, natural cough suppressant, can lower blood pressure, cholesterol, and triglycerides
Hempa Hempa Burnin’ Love
Ingredients
o 1 cup brewed, chilled Lifeboost coffee (or cold brewed)
o 6-8 pitted medjool dates (soak in warm water to soften if needed)
o 2 tablespoons hemp hearts
o 2 tablespoons nut butter of your choice
o 2 cups baby spinach
o 3 ice cubes
Instructions
- Combine cold coffee, 6 dates, hemp hearts, nut butter, and spinach in a high powered blender.
- Blend until very smooth.
- Taste mixture. If sweet enough, add ice and finish blending.
- If more sweetness is needed, use two remaining dates.
- Blend until thick.
- Serve immediately.
Health Benefits
Coffee - contains vitamins and nutrients, incredible source of antioxidants, lowers risk of type 2 diabetes, stroke, certain cancers, alzheimers, parkinsons, and dementia, decreases depression, improves energy, physical, and academic performance, protects your liver, and increases life expectancy (insert link to article on how many cups of coffee you should be drinking daily)
Medjool dates - prevents and relieves constipation, can lower cholesterol, boost energy, contains nutrients that support bone health, contains phytochemicals that can reduce inflammation, regulate hormones, boost the immune system and prevent DNA damage
Hemp hearts - contains omega 3 fatty acids and all 9 essential amino acids, good source of fiber and many vitamins and minerals including zinc, potassium, phosphorus and magnesium, reduces inflammation, improves skin and heart health, may relieve rheumatoid arthritis, and contains antioxidants known to protect the brain
Nut butter - contains protein, healthy fats, fiber, vitamins, minerals, and phytochemicals, may improve cholesterol levels (Note: be sure that the ingredient list on your nut butter includes only ground nuts and does not have added salt, sugar, or partially hydrogenated oils)
Spinach - great source of vitamins A, K, C, and B2, good source of iron, folate, manganese and magnesium, improves energy and blood quality, and can improve vitality
How You Brewin’
Ingredients
o ½ cup cold brew coffee (Lifeboost dark roast is my favorite here)
o ½ unsweetened almond milk
o Ice
o ½ teaspoon ground cinnamon (optional)
o 1 teaspoon cacao powder (optional)
o 1 scoop protein powder of your choice (Organifi has an excellent plant based vanilla protein powder that I like to use to blend with my cold brew. It mixes up very smoothly...no clumps, and it’s low carb and has an excellent flavor.)
Instructions
Add all ingredients to your blender, and blend until smooth.
**Obviously this is super basic. This is my go-to breakfast or pre-workout smoothie. I add the cinnamon or cacao powder to switch it up now and then and gain the added health benefits.
**A note on cold brew coffee: Many people like to use cold brewing methods to achieve a lower acidity and a less bitter taste in their coffee. Lifeboost is already a very low acid coffee (almost as alkaline as water!!), so you can boost those benefits by cold brewing.
(Lifeboost coffee pH levels: light roast- 5.8, medium roast- 6.5, dark roast- 6.8
Conventional coffee levels range from 4.5 to 5.5 on the pH scale, just above some juices and sodas.)
Health Benefits
Health Benefits
Coffee - contains vitamins and nutrients, incredible source of antioxidants, lowers risk of type 2 diabetes, stroke, certain cancers, alzheimers, parkinsons, and dementia, decreases depression, improves energy, physical, and academic performance, protects your liver, and increases life expectancy (insert link to article on how many cups of coffee you should be drinking daily)
Almond milk - non dairy milks contain more calcium than dairy, are easier to digest, and are cholesterol free
Cinnamon - has antiinflammatory properties, loaded with antioxidants, can reduce risk of heart disease and some cancers, can fight bacterial and fungal infections, may increase sensitivity to hormone insulin, can lower blood sugar levels, aids in fighting alzheimers and parkinsons
Cacao Powder - improves blood flow and cardiovascular health, helps maintain a normal blood pressure, can lessen fatigue, decrease stress levels and make you feel happier, facilitates a healthy gut, and is rich in electrolytes
Espresso’ Yourself
Ingredients
o ½ cup unsweetened oat milk
o ½ avocado
o 1 ripe banana
o 1-2 shots Lifeboost organic espresso
o 1 teaspoon chia seeds
o 1 serving protein powder (optional)
o 1 handful ice cubes (optional)
Instructions
Place all ingredients into a blender and blend until smooth and thick. Serve Immediately.
Health Benefits
Oat milk - dairy, lactose, soy, and nut free, fortified with A, D, and B vitamins, aids in lowering cholesterol, supports bone and heart health
Avocado - high in folate, fiber, and vitamins, prevents osteoporosis and some cancers, aids in digestion, lowers risk of depression, supports health vision, and helps maintain good cholesterol levels
Banana - high in vitamins B6, C, manganese and potassium which can aid in heart health, digestion, maintain good blood pressure levels and provides energy
Coffee - contains vitamins and nutrients, incredible source of antioxidants, lowers risk of type 2 diabetes, stroke, certain cancers, alzheimers, parkinsons, and dementia, decreases depression, improves energy, physical, and academic performance, protects your liver, and increases life expectancy (insert link to article on how many cups of coffee you should be drinking daily)
Chia seeds - high in fiber, omega 3 fatty acids, antioxidants, protein, and calcium, aids in sleep, lowers risk of depression, and improves heart health
Great Green Ginger
Ingredients
o 1 cup unsweetened almond milk
o 4 cups loosely packed spinach
o 1 avocado (peeled and pitted)
o 2 medium apples (cored, diced, peel-on)
o 1 medium banana (frozen, cut into slices)
o 2 teaspoons real maple syrup (or honey if you prefer)
o ¼ inch piece of fresh ginger, minced
o Small handful of ice cubes
Instructions
- Add all ingredients in the order listed to a high powered blender.
- Blend until smooth.
- Taste, and add extra maple syrup or ginger if so desired.
Yields 2 smoothies.
Health Benefits
Almond milk - non dairy milks contain more calcium than dairy, are easier to digest, and are cholesterol free.
Spinach - great source of vitamins A, K, C, and B2, good source of iron, folate, manganese and magnesium, improves energy and blood quality, and can improve vitality.
Avocado - high in folate, fiber, and vitamins, prevents osteoporosis and some cancers, aids in digestion, lowers risk of depression, supports health vision, and helps maintain good cholesterol levels.
Apples - whitens and promotes healthy teeth, may lower cholesterol, and lowers risk of certain cancers, diabetes, alzheimers, and parkinson's disease, aids in digestion, may prevent gallstones, hemorrhoids, boosts immune system, may prevent cataracts, improves heart health, can detoxify the liver, control weight and IBS symptoms
Banana - high in vitamins B6, C, manganese and potassium which can aid in heart health, digestion, maintain good blood pressure levels and provides energy.
Real Maple Syrup - contains immune boosting vitamins and minerals, strengthens bones and teeth, decreases risk of heart disease, maintains normal blood pressure levels, high in zinc which aids in cellular growth and regeneration, and is high in antioxidants that have now been identified as having antibacterial, anti-cancer, and anti- inflammatory properties.
Ginger - known for controlling stomach pain, bloating, and gas, may decrease appetite, contains anti inflammatory properties, and may reduce growth in certain tumors.
1x Dark Roast Coffee 12 oz Bag
3x Dark Roast Coffee 12 oz Bags
6x Dark Roast Coffee 12 oz Bags
References:
https://www.asweetpeachef.com/coffee-smoothie/
https://detoxinista.com/coffee-smoothie/
https://www.linsfood.com/coffee-smoothie-workout-drink/
https://www.wellplated.com/apple-avocado-smoothie/
https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee#section12
https://www.healthline.com/health/nut-butters#takeaway
https://crystalspring.co.uk/blogs/under-our-skin/8-surprising-health-benefits-of-vanilla
https://www.onegreenplanet.org/natural-health/heres-why-non-dairy-milk-is-a-health-choice-not-health-hype/
https://www.healthxchange.sg/food-nutrition/food-tips/good-reasons-eat-banana-today
https://www.healthline.com/nutrition/10-benefits-of-honey#section10
https://draxe.com/nutrition/medjool-dates/
https://www.medicalnewstoday.com/articles/323037#health-benefits
https://www.bbcgoodfood.com/howto/guide/ingredient-focus-spinach#:~:text=Iron%20plays%20a%20central%20role,magnesium%2C%20iron%20and%20vitamin%20B2.
https://aduna.com/blogs/learn/cacao-benefits-benefits-of-super-cacao
https://www.healthline.com/nutrition/10-proven-benefits-of-cinnamon#section9
https://acadianmaple.com/pages/maple-syrup-health-benefits-and-nutrition
https://www.delish.com/food/g20967797/chia-seeds-health-benefits/
https://www.medicalnewstoday.com/articles/270406#diet
https://www.besthealthmag.ca/best-eats/nutrition/health-benefits-apples/
https://www.today.com/health/what-are-health-benefits-ginger-how-use-ginger-t174002
https://www.coffeechemistry.com/news/science-technology/coffee-acidity-and-processing#:~:text=In%20terms%20of%20the%20pH,it's%20more%20complex%20than%20wine.
https://www.healthline.com/nutrition/oat-milk#recipe
MEDICAL DISCLAIMER
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Charles Livingston nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.