by Dr. Bianca Drennan, ND
Smoothies are a great way to get a lot of nutrients into your body quickly and easily.
You can pack smoothies with tons of healthy foods and you can tailor them to your tastes. However, smoothies can also be a huge culprit for hidden sugars and calories, especially if you are buying one from a store or restaurant chain. That’s why I recommend making your own at home so that you can control the ingredients and give your body what it needs. I call this the “everyday” smoothie because you can literally make it everyday since it contains everything you need in a breakfast or snack. The only equipment required is a decent blender.
- 1-1 1/2 cups unsweetened plant-based milk (almond, cashew, coconut, hemp)
- 2 tbsp ground flaxseed
- 1 tsp vanilla extract, optional
- 1-2 tbsp raw cacao powder*
- 1 scoop unsweetened protein powder, optional (whey if tolerated well, or hemp)
- 2 large handfuls spinach or baby kale
- 1 cup frozen berries
- 1 frozen banana** or 1/2 avocado
Place all ingredients in an upright blender in the order listed (this allows for easier blending). Blend smoothie until smooth, adding more plant-based milk if necessary.
Drink and enjoy!
Other optional add-ins: spices (cinnamon, cardamom, ginger), unsweetened shredded coconut, 1 tsp coconut oil, various greens, hemp seeds, chia seeds
*Raw cacao powder can be found at health food stores and some well-stocked larger grocery stores such as Whole Foods. Raw cacao powder is not the same as cocoa powder that you would use in baking. It is much higher in antioxidants, untreated, and much more flavourful.
**Frozen bananas are preferred because it gives the smoothie a creamier texture and keeps it cold. Simply allow bananas to ripen and once ripe, cut into chunks and freeze individually in ziplock bags for easy portioning.
Dr. Bianca Drennan ND, has been providing nutritional consulting and naturopathic medicine services at Pacific Wellness and is available for appointments. If you would like to detoxify and trim your body, improve your lifestyle or address certain health concerns please call us at 416-929-6958 or submit your online appointment request to arrange your initial appointment. The naturopathic appointments are covered by most employee benefits.