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Smoothie Recipes

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Smoothie Recipes

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Nutritional smoothies havelong been a favorite recommendation of mine for several reasons: they’re quick and simple to make, easy to digest, can be made in a variety of tasty flavors, and if made with superior ingredients, pack a huge amount of nutrition into a single serving or meal.

There is no other single food or menu item that can be made into such a customized, nutrient-dense blend as the nutritional smoothie. Not to be confused with fast-food, store bought, or even fresh-squeezed juice bar type ‘smoothies’, my smoothie guidelines are based on over 30 years of clinical experience in the health field with thousands of patients including pediatric, adolescent, athletic, geriatric and immune-challenged cases. The simple fact is that smoothies have something for everyone, and can be tailored to fit even the most discriminating palates and tastes.

The most important aspect of the nutritional smoothie is the starting ingredients. Never sacrifice quality when it comes to your health.

For these reasons, the following pages have my ingredient guidelines with specific companies and brands to choose from for your smoothie. Our website’s Virtual Pharmacy is a fast, safe, and inexpensive option for ordering, and we’ve included the product names and their associated order codes for your convenience. If you’ve never used the service, it’s easy, secure, fast, and carries over 300 brands at a 20% discount. More details can be found on our web article, Virtual Pharmacy Products & Ordering, found under our Learning Center. If you’re not used to making smoothies, relax. All you need is a blender and two to five minutes of your time. In time they can become a favorite meal of the day, and by far the healthiest. Feel free to mix up the ingredients, add more or less to your taste. There are options for everyone.

Smoothie Guidelines & Ingredients

1) Protein. (This is optional)

The best protein powder, in my opinion, is the Dairy Free protein powder made from: organic pea, organic hemp, and organic goji berries called ‘Warrior Blend’ made by Sun Warrior. Get the natural flavor, which blends well into most ingredients. Use 1 scoop per smoothie (Virtual Pharmacy code: S87193).

NanoPro PRP Immune®. made by Biopharma Scientific. (Virtual Pharmacy code: NANOPRO). Made from 100% organic, grass-fed, low-temperature processed whey protein (highest biological value of protein) to maintain immunoglobins & glycopeptides. Don’t be fooled by other whey products made by acid hydrolysis or high heat, which destroy fragile proteins. Add to blender last, low speed. Use 1 scoop per smoothie. Note: I don’t favor ANY dairy-based proteins due to their inherent lymph-congesting effect among others. Do not use if you have cancer. However, some people love their dairy, and whey does taste good. So if this is you, this is by far the best independent lab-verified dairy protein I’ve ever used.

Hemp seeds. Use fresh, organic hemp seeds sold in sealed pouches or cans. Use 1-2 Tbsp per smoothie. Another option is organic chia seeds at same dose. If weight gain is desired, consider adding both.

2) Green Superfood. 1 scoop per smoothie.

There are numerous ‘green’ powders available, butNanoGreens 10®’ is superior to other brands for many reasons, but primarily because it’s efficiently delivered into our cells due to its liposomal technology. (Virtual Pharmacy code: NANOGREENS). Use 1/2 to 1 scoop per smoothie. Another great option is to use Hawaiian spirulina powder. It has a unique extraction method and fortified with trace elements from deep, pristine sea water. Other brands are either contaminated or low in phycocyanin, an important healing plant pigment. Use Spirulina Pacifica Hawaiian (code: NX1026). This is by far the best if you have a heavy metal load or toxicity. Be careful of the amount used. Most people don’t like the taste if you use too much. I like around a half teaspoon per smoothie which gives it a deep green color without any yucky taste!

Optional: if you prefer to use only food sources, or have a tight budget, use a couple handfuls of fresh spinach instead. Spinach has the leastbitter taste of all the powerful greens.

3) Fruit.Use 1 – 2 cups.

Berries rule! Blueberries or any kind you like, fresh or frozen will work. They’re low in sugar and loaded with antioxidants. On a side note: WILD blueberries have up to 20 times higher amounts of active flavonoids and healing properties than non-wild versions, even if organic, and are among my most recommended food. Go for these if at all possible. These are typically only found in frozen food sections of stores such as Trader Joe’s, Whole Foods, etc. Goji berries are also a very healing, delicious berry. These are typically in dried form in sealed bags. If you have the time, consider soaking them for an hour or so before putting into the blender. If preferred, banana or mango are good choices too.Note: frozen fruit helps disguise any ingredient with an unpleasant taste. If you prefer less chill, take frozen berries out the night before to thaw, then use in AM. Optional: NanoReds® powder at 1 scoop (Virtual Pharmacy code: NANOREDS).

4) Liquid.Use 1-2 cups.

Organic, unsweetened almond, coconut, hemp, cashew, or oat milks. Coconut water is great too. Water is optional. Available at most health food stores. Buy brands without carageenan, which is a known gastric irritant.

5) Essential Fats. Use 1-2 teaspoons.

Barlean’s® fresh ground organic flaxseeds (1-2 tablespoons), organic chia seeds (2 tsp), or organic hemp seeds (1-2 tablespoons). Mix it up and add all three for extra calories, or experiment with one at a time. All are super healthy and loaded with beneficial phytochemicals, soluble and insoluble fiber. At health food stores or our virtual pharmacy.

6) Flavor Enhancers.Choose one or more.

Purely optional, but can make a difference when adding a lot of ingredients. Stevia: amount depending on your preference, or Xylitol: use 1/2 teaspoon, or blueberry, cherry, acai or pomegranate extract – (health food stores): use 1-3 teaspoons. May need to experiment a bit to find one you like best. Small amounts such as 1/4 teaspoon of Raw Manuka honey is also a good choice, especially if it has a high ‘bio-active’ number on the label, which means significant healing properties (unlike regular honey). The higher the number, the more healing properties (and cost). Our Virtual Pharmacy has a ’250′ bioactive honey (use code: 164) that’s cheaper than most health food stores version of ’35′ bioactive (weak) honey! Diabetics should be careful or eliminate this ingredient!

7) Calorie Enhancers & Weight Gain Support.Choose one or more.

  • L-Glutamine powder: 3,000mg/smoothie (code: LGL250). Helps keep lean mass, spare muscle wasting. Good for sugar cravings.
  • Organic almond or halvah butter: 1-2 tablespoons (other raw nut butters work good too, but NO PEANUT BUTTER (aflatoxins).
  • Organic coconut yogurt: half a cup.
  • Medium Chain Triglyceride (MCT) oil (code: P2199) 1-2 tablespoons.
  • Described above (flax, chia, hemp seeds) 1-2 tablespoonsof each, reduce if excessive gas develops
  • Organic virgin coconut oil (1 tablespoon) – lots of good brands
  • Avocado – use a half to a full avocado per smoothie. Tastes great!

8) Immune Support. Choose one or more.

*Top choices

9) Other Options.

Organic cinnamon, curcumin or turmeric, ginger or nutmeg: 1- 2 teaspoons of any or all for warmth and digestion. These also help to reduce the cold or yin nature (Chinese medicine) and are especially good for the colder months of the year.