Wednesday, December 13, 2017
HomeNutritionFuelIsland Berry Beauty

Island Berry Beauty

By Grace Van Berkum

 

This smoothie is ridiculously delicious and filled with nutritious gems like raspberries, radish and spinach—hidden by the beautiful dark hue of blueberries. It has lots of antioxidants for cellular and skin health, is easy to digest, and it’s definitely easy to drink!

 

  • 1/2 cup blueberries
  • ½ cup pineapple
  • ½ cup raspberries
  • ½ cup blackberries
  • 1 radish
  • 1 cup spinach
  • 1 serving vanilla plant-based protein powder
  • 1 tsp pure vanilla
  • 1/3 tsp Celtic sea salt
  • 2 cups unsweetened cashew milk
  • 1 cup ice Blend until super creamy.

Tip: Make your own easy cashew milk! Blend 1 cup of cashews with 2 cups of water. Add 2 pitted dates, 1/3 tsp Celtic sea salt, and ½ tsp cinnamon. Blend again until creamy. This economical dairy-free alternative to milk is much easier to digest and absorb. And you can experiment with different nuts or seeds! Simply delicious.

MIX & MATCH

 

To create your own smoothies, an easy formula to follow is to use 2 cups chopped fresh fruit, one cup yogurt, soy yogurt, or silken tofu, and one cup liquid. If you like thicker smoothies use a little more fruit and less liquid; if you like a juicier smoothie, do just the opposite. Here are some possibilities for mixing and matching:

FRUITS:

Make sure the fruits you use are ripe and lush; smoothies are truly only as good as the fruits used in them. Organic fruit is always preferable. Berries of all sorts, nectarines, peaches, cantaloupe, watermelon, and honeydew are excellent for summer smoothies

LIQUIDS:

Many people like filtered water as the liquid in smoothies. But you can also use coconut water for extra refreshment (and natural electrolytes) and your favorite nondairy milks. If you’d like to augment smoothies with prepared fruit juices, organic and unsweetened is best.

NONDAIRY YOGURT OR SILKEN TOFU:

Most of the time, vanilla nondairy yogurt is fine, but you can experiment with lemon, orange, or berry-flavored yogurts. There are many flavors of soy yogurt, and now, coconut yogurt is on the rise, great for those who can’t or won’t use soy. Both are good sources of calcium and beneficial cultures. Silken tofu, pureed with the fruits used, results in full-bodied, high-protein smoothies.

NUTRITIONAL ENHANCERS:

 

If a smoothie is going to comprise the main part of a meal, such as breakfast, you can consider adding the following: nutritional yeast (for an array of vitamins and minerals), nut or seed butter (for added protein and beneficial fats), ground flaxseeds, whole or ground chia seeds, or hemp seeds (for omega-6 fatty acids). Add your favorite protein powder for added muscle building power.

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Muscle Memory Muscle Memory Magazine is a bi-monthly publication aimed at active men and women who are highly motivated in their quest to improve their fitness, health and lifestyle.Catering to the Lean, Extreme, & Everything In Between!

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