Super-Food Smoothies:

Need an Easy, Protein Packed Quick Meal?

Try This!

If needed, you can replace a meal a day with a healthy smoothie or shake. Protein and added Super foods will support fat loss and provide dense nutrition. If you live a typical fast-paced lifestyle, this quick alternative to cooking a real meal will help your goals of improving your body composition: a body with less fat and more muscle!

Superfoods: a special category of foods found in nature. By definition they are calorie sparse and nutrient dense- meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of anti-oxidants and essential nutrients – nutrients we need but cannot make ourselves.

Protein Choices Matter: How to choose a high quality protein base
Vegan Source: rice, pea or potato protein; or blends of these.
Grass-fed Whey Source: Grass fed, certified organic whey comes from cows that graze on organic grass pastures (as it should be!). (Muscle building tip: Whey is best utilized right after a workout)
Both should be: Gluten Free. rBGH Free. Non GMO. Examples:

If you suspect a dairy allergy, do not choose a whey-based protein. If you are unsure, or want to be safe- stick with the vegan sources listed above. I would also avoid ‘egg protein’ source due to the high probability of allergies and inflammation from eggs.

Avoid-

• Soy based or milk based protein powders,
• artificial colors and sweeteners such as aspartame, sucralose, maltitol
• Too much added sugar (6g max/ serving)

Look for-

• GMO-free and hormone (rBGH) free (if whey based)
• Vegan Source: Protein from Rice/pea/hemp/pumpkin, etc.
• Gluten-Free!
• Low in sugar (under 6g/ serving)
• VERY Small amount of natural sweetener or sugar alcohol, if any (i.e. stevia, xylitol, rice syrup, lo han, monk fruit) 4-5 grams per serving max.
• Look for shakes made with 5 grams or less of net carbs per serving.  (Total Carbs minus Fiber= Net carbs)

How to Make A Super Smoothie:

1. Select your protein
2. Add your fiber
3. Add your fruit
4. Add water or unsweetened nut milk, ice and blend!
5. Superfood add-ins (see below)

Basic Low Glycemic Super Smoothie Recipe

1 serving of your favorite protein
1 serving Fiber (rotating fiber supplements is a great idea)
1 serving frozen organic berries of choice
Liquid (water, unsweetened coconut water,or coconut milk*)
    
Superfood Add -in Options: (This is where it gets good!)- combine as you wish!

• 1 tablespoon of a raw nut butter (not peanut- that’s a legume)
• Handful of fresh or frozen kale or spinach
• 1-2 tablespoons chia, hemp, or freshly ground flaxseed meal
• 1 scoop quality greens powder
• 1 tbs good fat: coconut oil, flavored fish oil, or MCT oil
• Any other fruits- not: fruit will raise the sugar content of your smoothie, stick with berries for low sugar content.

Tiffany’s Tip: If fat loss is your goal: Only add high sugar fruits (bananas or other tropical fruits) if you’ve earned it after a serious workout.

Note: I recommend Unsweetened Coconut Milk, in refrigerated aisle, or Unsweetened Almond Milk.  If you use the canned coconut milk, choose the light version and dilute 1/4 cup coconut milk with 3/4 cup water (Full fat coconut milk is great, but very thick, and very calorie dense!)

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