Smoothies are a great way to get your vitamins, veggies and protein in AND stay hydrated during the summer months. Smoothies are great for families on-the-go. Registered dietician Carli Kilgore has shared some great recipes. Take a look and get inspired.
Immune Boosting Smoothie Kids Will Love
It’s allergy friendly—no gluten, dairy, or nuts—and good for concentration. So, yeah, this one’s for the kids.
- 1 cup banana milk
- (or GF oat milk)
- 1 frozen banana
- ½ cup frozen cauliflower
- 1 tbsp pumpkin seeds
- ¼ cup pureed pumpkin
- Heavy sprinkle cinnamon or pumpkin spice
- 1 scoop protein powder
Notable ingredients:
Pumpkin seeds. They’re high in zinc, and zinc is one of those nutrients that keep your gut junctions tight and prevent food intolerances. It’s also shown in some studies to be an immune system booster.
Cauliflower. Don’t fret, frozen cauliflower blends smooth and is rather tasteless. It’s also chock-full of vitamin C and tryptophan, the same chemical that zonks the family out every Thanksgiving and is “what helps kids stay calm,” says Kilgore.
Banana. The beloved fruit is a natural antiviral and helps promote calm and concentration.
Pumpkin. It’s packed with zinc, so imperative for kids’ immune health.
ANTI-VIRAL SMOOTHIE
Good to deploy during cold and flu season.
- 1 cup coconut water
- 1 cup wild blueberries (frozen)
- ½ cup strawberries or
- raspberries (frozen)
- ¼ cup cilantro
- ½ cup (handful) spinach
- ¼ tsp spirulina
- 2 tsp chia or flax seeds
- 1 scoop protein powder
Notable ingredients:
Spirulina. This blue-green microalga is high in omega-3s, minerals, and vitamins. Plus, it’s a big antiviral player.
Cilantro. The natural antibacterial, antimicrobial, antiviral herb supports liver health, and can even detox heavy metals from the body. Don’t like the taste? Swap in lemon balm, a stress-reliever and antimicrobial, too.
Wild blueberries. They’re high in antioxidants (polyphenols, anthocyanins, and more) that scavenge free-radicals—meaning they can potentially protect against cancer and even aging.
COCOA ZEN SMOOTHIE
“You could do this one as dessert, pre-bed,” says Kilgore. “I mean, there’s your milkshake right there.”
- 1 tbsp cacao powder
- 1 cup frozen cherries
- 1 tsp chaga or reishi
- 1 tsp ashwagandha
- 1 cup cashew or almond milk
- 1 scoop protein powder
- 1 tbsp almond butter
Notable ingredients:
Dark chocolate (cacao). “Even though there’s a little bit of caffeine,” says Kilgore, “it’s high in magnesium, so it’s really great for relaxation and relaxing muscles.”
Chaga or Reishi mushrooms. For mood and relaxation and chill, look no further.
Ashwagandha. This medicinal herb—the powder is derived from the evergreen shrub’s roots and leaves—is Kilgore’s absolute favorite adaptogen for stress relief. Little wonder it’s been used as such for 3,000 years.
Cherries. A natural source of serotonin, these are really good for sleep.
Almond butter. These nuts are high in mono-unsaturated fats and l-carnitine, which is important for brain health and mood stabilization.
Published in https://www.houstoniamag.com/health-and-wellness/2020/12/healthy-green-smoothie-recipes
