5 Simple Superfood Smoothie Recipes You Can Use Right Now!

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There has been a great deal of buzz around “superfoods” over the last few years. The term is often used to describe vitamin and mineral packed, antioxidant rich, health promoting foods, especially trendy, exotic, or popular foods.

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But, the thing is, nearly all whole minimally processed fruit, vegetables, whole grains, herbs, spices, beans, peas, lentils, healthy oils and fats, nuts, seeds, and animal sources of protein are vitamin and mineral packed, antioxidant rich, and health promoting. Each whole, minimally processed food comes with its own unique set of benefits and nutrient composition.

The word “superfood” is not formally defined and no official criteria exist to deem one nutritious food more “super” than another[1].

As a general rule, the deeper and richer the color of a food, the more nutrients it contains. There ae clear exceptions to this rule, though. Cauliflower, garlic, onions, ginger, and even bananas are notable examples. All of which are relatively pale but definitely pack quite the punch in the nutrition department.

Your best bet for eating an uber healthy, nutrient filled diet is to eat a variety of colorful whole foods, herbs, and spices. Smoothies can be an easy and delicious way to do just that.

Five Superfood, Uber Healthy Smoothie Recipes

Below, you'll find five smoothie recipes, made with a cornucopia of nutrient-dense foods and beverages. The ingredients were chosen to provide plenty of vitamins, minerals, fiber, carbs, healthy fats, protein, and phytochemicals. These smoothies are well balanced, easy to make, and delicious.

Each recipe will make 1 serving. Drink alone or have along with scrambled eggs or sausage for a thoroughly satisfying breakfast. You can also add a scoop of your favorite protein powder if you'd like to up the protein content.

Rooted in Health

Made with root vegetables, high fiber fruit, and coconut milk, this sweet and spicy smoothie provides fiber for healthy digestion, slowly digesting carbohydrates for sustained energy, and phytochemicals to support detoxification, enhance blood circulation, and dampen inflammation.

Ingredients

  • 1 medium to large carrot, washed and peeled
  • 1 medium to large red beet, washed and peeled (if the stems and leaves are intact, feel free to include them as well)
  • 1 inch of fresh ginger root, washed and peeled
  • 1 medium to large apple, washed and cubed
  • 1/2 cup of coconut milk
  • 1/2 cup of water

Directions

  1. Place all ingredients in a blender
  2. Blend until smooth, usually for about 2 minutes
  3. Pour into a glass, cup, or mason jar
  4. Enjoy

Golden Health Elixir

The golden glow of this smoothie is generously provided by the carotenoids[2], including curcumin[3], of its colorful ingredients. These carotenoids offer a lot more than a beautiful hue, they also fight free radical damage and inflammation.

Ingredients

  • 1 small sweet potato, baked, cooled, and peeled
  • 1 tbsp golden flaxseed
  • 1/2 tsp turmeric powder
  • 1 orange, peeled
  • 1 golden beet, washed and peeled (if you're unable to find a golden beet, replace it with a medium to large carrot, washed and peeled)
  • 1 pinch of orange zest

Directions

  1. Place all ingredients in a blender
  2. Blend until smooth, usually for about 2 minutes
  3. Pour into a glass, cup, or mason jar
  4. Enjoy

White Hot Well Smoothie Bowl

Sometimes white foods are unfairly labeled as less healthy than other more colorful foods. White sugar and white bread are certainly not the healthiest options, but not all white foods should be lumped in with them. This smoothie bowl is proof lighter colored foods can be just as full of wellness enhancing nutrients as the most vibrant leafy greens or the deepest blue blueberries. Enjoy this smoothie bowl warm or cold. Adjust the temperature by warming or cooling the almond milk and white tea before adding them to the blender.

Ingredients

  • 1 small to medium banana
  • 1 bartlett or green anjou pear, washed
  • 1 cup cauliflower, chopped
  • 1/2 cup almond milk
  • 1/2 cup white tea

Directions

  1. Place all ingredients in a blender
  2. Blend until smooth, usually for about 2 minutes
  3. Pour into a bowl, top with nuts, seeds, and fruit of choice, or enjoy as is

Berry Berry Good For You

The anthocyanins in the blueberries and purple cabbage will color your smoothie a gorgeous color and can protect against cancer, heart disease, and cognitive decline. You'll also get omega 3s, protein, and minerals from the chia seeds.

Ingredients

  • 1 cup blueberries, fresh or frozen
  • 1/2 cup purple cabbage, washed and shredded
  • 1 tbsp chia seeds
  • 1 cup water

Directions

  1. Place all ingredients in a blender
  2. Blend until smooth, usually for about 2 minutes
  3. Pour into a glass, cup, or mason jar
  4. Enjoy

Green Goodness

The quintessential green smoothie is without question the smoothie that started the whole smoothie craze. This one is perfectly balanced with fiber, slowly digesting carbs, protein, and fiber.

Ingredients

  • 1/2 avocado, sliced or cubed
  • 2 handfuls spinach
  • 1 granny smith apple, washed and sliced or cubed
  • 1 tbsp hemp seeds
  • 1 cup green tea, cooled

Directions

  1. Place all ingredients in a blender
  2. Blend until smooth, usually for about 2 minutes
  3. Pour into a glass, cup, or mason jar
  4. Enjoy

Nutrient Boosters

If you're looking for a way to give your smoothie even more of a nutrient boost, consider blending in the following add-ins for even more vitamins, minerals, and phytochemicals:

  • unsweetened cacao or cocoa powder
  • spirulina
  • powdered herbs or spices
  • herbal infusions

By choosing a variety of colorful foods from different food groups you're sure to get in a wide variety of nutrients to optimize your health and wellness. Give these smoothie recipes a go to load your diet and body with a plethora of health promoting properties.

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References

1. American Heart Association. (n.d.). What's so super about superfoods? Retrieved January 31, 2017, from http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Whats-so-super-about-superfoods_UCM_457937_Article.jsp#.WJEzjLYrKRs
2. Linus Pauling Institute. (2017, January 03). Carotenoids. Retrieved January 31, 2017, from http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids
3.Linus Pauling Institute. (2017, January 03). Curcumin. Retrieved January 31, 2017, from http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/curcumin


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About the Author Amanda Roberts

Amanda is a gym instructor and a diet and nutrition fanatic that has reviewed 100s of supplements for the benefit of consumers. She struggled with obesity 7 years ago and after losing more than 30lbs, dedicates most of her time in helping others achieve similar results and transform their lives.

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