Be honest – when was the last time you gave your body all of the plants it needs for optimum daily nutrition? If you’re like the vast majority of us, the answer to that question is probably a little difficult to recall. So, how do we get closer to achieving our ideal veggie and fruit intake? Simple – add a green smoothie to your daily routine! Making it a point to drink a single green smoothie every day is an easy way to pack a TON of amazing plant-based nutrition into one frosty, delicious, easily digestible glassful. I can say with complete honesty that I notice a drastic difference in my overall sense of wellbeing when I fail to follow my daily smoothie routine – which always includes the 5 must-haves below!
1. Beyond The Kale of Duty
The most mandatory ingredient in any green smoothie is right there in the moniker – the greens! Kale seems to be the choice du jour, but really just about any leafy green will do. Chard, spinach, arugula, mustard greens, romaine… the world is your
oyster garden! Just a handful or two of leafy greens each day gets you a powerhouse dose of antioxidants, fiber, folate, vitamins A, K, C, & B, iron, magnesium, calciu- you know what, this list could probably continue, but you’ve probably heard most of all this before. Greens = good. Let’s move on.
2. Go Ahead, Maca My Day.
I know that I’m not even close to the only woman out there who has dealt with a hormonal roller coaster for much of her life, thanks to years of various birth control methods, pregnancies, breastfeeding, and general existence as a walking, talking bundle of estrogen. I was (like many of you are) feeling the symptoms of an endocrine system that was radically out of order! Enter a google search, some magical claims about a plant I’d never heard of, and a quick trip to my neighborhood natural grocer, courtesy of desperation and an over-abundant faith in the internet. Well ladies and gentlemen, I’m here to tell you that the internet was right and maca powder rocked my world. Within just a few days of adding a tablespoon of this stuff to my daily green smoothie, I felt more energy, better focus, greater stamina in my workouts/asana practice, and all sorts of other really fun side effects that come with a healthy hormonal balance. This little Peruvian root may sound funny and look humble, but it’s a true superfood with countless physical benefits.
3. You Say Merengue, I Say Moringa
Moringa is the kind of plant that makes it difficult to be taken seriously when telling someone about its benefits, because those benefits are so plentiful that it sounds like they must be embellished. But just bear with me here – the stuff is really that spectacular. Do you like having skin with a glow worthy of J.Lo and bragging about how you never get sick? A serving has 6 times the antioxidant levels contained in goji berries. Need more iron in your diet? Moringa powder contains 32.2% of your daily iron requirement. It’s got 67.4% of your daily recommended vitamin E requirement, 24.7% of your daily calcium requirement, 18.9% of your daily vitamin A requirement, and 13.2% of your daily magnesium requirement. In addition to the skin and immune system benefits already mentioned, this all means more sustained energy, enhanced nutrient absorption, better digestion, stronger bones, and even easier stress management. If the sky falls and I fall totally short of my nutritional goals for the day, a single serving of moringa powder packs enough healthful good stuff to give me peace of mind.
4. MegaFood Daily Enery Nutrient Booster Powder
You’ve gotten a brief reprieve from my poor puns, because even I can’t make a pun out of the mouthful up there. This (link) is the only brand name that I’m going to throw at you, and I’m not getting paid (seriously, I’m not that important; they have no clue who I am). But I like this stuff a lot, and I do put it in my smoothies every day, so it goes in the blog! This lovely little superfood powder comes in individual serving packets or a larger jar with a small scoop inside, and I keep both around so I have options for home or travel. The “energy” part of the title likely comes primarily from the massive dose of B12 – 563% of your daily recommended requirement! The rest of the body-loving ingredients include beetroot powder, ashwaganda, and green tea. My mood is markedly more elevated and focused after a dose of this in my morning libation, and coffee is usually optional!
5. Once A Chia, Always A Chia
Am I the only one who absolutely cannot hear the word “chia” without also mentally hearing the “ch-ch-ch-chia!” tune? Especially with the knowledge that yes, we are discussing THAT kind of chia! The same chia seed whose little green shoots were used as “fur” sprouting from clay figurines has lately been experiencing a renaissance as a spectacular superfood! I’ve experimented with cutting this one ingredient out from my daily green smoothie, and the immediately observable difference in satiety was staggering! If I drink my smoothie at 8 am, I usually have no problem lasting until lunchtime – but without my serving of chia seeds, I’m ravenous within just a couple hours! I add a heaping tablespoon to my smoothie before blending to reap the benefits of this concentrated source of fiber, omega-3 fatty acids, protein, antioxidants, and calcium.
While the use of a few foundational superfoods is key in a functional smoothie, the rest of the components should be fun and change constantly! I typically start with a seasonal fruit that sounds tasty, then add a blending liquid (usually water or cashew milk) and as many other nutrient-dense fruits and vegetables as I can find without overpowering the flavor or overflowing my blender bottle. Don’t be afraid to think outside of your comfort zone with the veggies! Bell peppers, cucumbers, carrots, and zucchini all make vitamin-rich, mildly fresh-tasting additions. I actually took the featured photo above of a particularly rainbow-like spread one morning before I pulverized it all into bright green uniformity. Experimentation is nothing to be afraid of – if worse comes to worst and your smoothies are truly gag-worthy then you can always just hold your nose and chug (or even just start over… no one’s watching and I won’t tell. Cheers!