I often talk about daily grounding practices. By grounding, I mean daily habits that boost confidence, wake you up, help you feel rooted to the present moment, and prepare you for the day. A morning routine of yoga and meditation is great for grounding, but I also make the same smoothie every morning to give me energy and beneficial superfoods to start my day. This is a part of my daily grounding routine, and I am going to share the recipe with you so you can try it for yourself!
First I break down each ingredient and its health benefits. The full recipe is posted at the bottom of the blog, and I also share some ways you can customize the recipe to meet your needs.
I add a cup and a half of nut milk to my smoothie first. I generally use almond milk, but you could also use coconut milk or any other kind of nut milk. It’s fairly easy to make your own nut milk at home, but I often buy it for convenience. Make sure to buy carrageenan free to make sure your nut milk is free of sugary additives. A cup and a half of unsweetened almond milk has 45 calories, 6g fat, 2g carbs, 1g protein, and 1g fiber. It has 45% calcium and 50% vitamin E. These numbers will vary depending on the nut milk you choose, but this gives you a rough idea! You can also use purified water, lemon juice, or a combination of all three as an alternative.
The first superfood I add is maca powder—half of a tablespoon. A half tablespoon of maca is 13 calories, 0.5g fat, 3g carbs, and an excellent source of copper, iron, and vitamin C. Maca also has manganese, potassium, and vitamin B6. Maca provides an energy boost, aids digestion, supports a healthy blood pressure, and improves skin health. Because maca is an adaptogenic, I only add this to my smoothie two days a week when I feel I need the added boost. Adaptogenics work best when they’re not taken every day.
I also add a half tablespoon of açai powder. A half tablespoon is 20 calories, 1.5g fat, 0.5g carb, and 0.5g fiber. Açai is a powerful antioxidant and has a good amount of omega fats. The antioxidants neutralize free radicals to help prevent disease and the damaging effects of toxins. Açai has also been shown to boost brain power.
I only add a pinch of spirulina—roughly a 1/4 tablespoon. Otherwise your smoothie will taste like seaweed. Spirulina, which is blue-green algae, is very potent in very small doses. Spirulina is full of amino acids, vitamins, minerals, and chlorophyll. Chlorophyll removes toxins from the blood and boosts the immune system. A 1/4 tablespoon of spirulina contains 5 calories and 1g of protein. Spirulina contains vitamin B1 (Thiamin), which is necessary for the digestion of fats and proteins. Vitamin B1 is good for increased energy, eye health, brain function, and nerve function. Spirulina is the best plant source of iron and has an incredibly high percentage of calcium—more than 26 times the calcium in milk. It is 65% protein and amino acids, including gamma linolenic acid (GLA), which is beneficial for its anti-inflammatory properties. Spirulina is also full of antioxidants and can help remove heavy metals from the body.
Ground flaxseed is so much better than flaxseed oil because when the flax is processed into oil it loses so many of its nutrients and becomes a processed fat. Ground flaxseed is more bioavailable and two tablespoons will give you all of the alpha-linolenic acid (ALA) of omega-3 that you need per day. I combine this with an algae-based vegan EPA/DHA capsule and a few walnuts and you’re good to go on omega-3s. Two tablespoons of ground flaxseed is 70 calories, 4.5g fat, 4g carbs, 3g fiber, 3g protein, and promotes heart health, improves brain function, balances hormones, reduces inflammation, and aids in digestion.
I toss in 3 Brazil nuts for boosting thyroid function. Three Brazil nuts are 99 calories, 2g protein, 9g fat, 1g carb, and 0.5g fiber. They’re an excellent source of magnesium, phosphorus, and selenium, and they improve focus, boost heart health and immunity, and protect the body from oxidative damage and stress.
I add one tablespoon of cacao, which tastes amazing, but also aids digestion, reduces inflammation, and improves circulation and blood and cardiovascular health. Cacao is a good source of copper and manganese, and it has 12 calories, 1g protein, 1g fat, 3g carbs, and 2g fiber.
A teaspoon of hemp seeds is 18 calories, 1g protein, and 1.5g fat. Hemp seeds are an excellent source of magnesium, omega-3s, phosphorus, protein, and thiamin. Hemp seeds support brain health, aid in weight loss and digestion, and improve cholesterol.
I add a frozen banana that I pre-slice and package. I like to buy green bananas and freeze them right away so that I get that really nice prebiotic fiber that’s great for your microbiome. When you let bananas get brown spots, they beginning losing fiber and releasing more sugar. One banana has 120 calories, 1.5g protein, 0.5g fat, 31g carbs, and 3.5g fiber. Bananas have an excellent source of vitamin B6 and vitamin C. They support circulation and cardiovascular health, promote healthy blood pressure, aid digestion, and reduce inflammation.
Finally, I add half a cup of frozen blueberries. This is 42 calories, 0.5g protein, 10g carbs, and 2g fiber. Blueberries are an excellent source of vitamin C and vitamin K, and they aid in digestion, boost immunity, reduce inflammation, and promote heart health.
Keep in mind much of the carbohydrates are made up of fiber, and this smoothie is meant to stand alone as a breakfast. With this being a high-fat smoothie, I remove oils from my diet, and I minimize added nuts throughout the day.
Energizing Superfood Smoothie
- 1 1/2 cups nut milk
- (Optional: 1/2 tablespoon maca powder two days a week—nutritional info doesn’t include maca powder)
- 1/2 tablespoon açai powder
- 1/4 tablespoon spirulina
- 2 tablespoons ground flaxseed
- 3 Brazil nuts
- 1 tablespoon cacao powder
- 1 teaspoon hemp seeds
- 1 frozen banana
- 1/2 cup frozen blueberries
You can customize this smoothie by removing the Brazil nuts and hemp seeds to reduce the amount of calories and fat. You could also alternate days that you include each of these ingredients to lower the amount of calories or fat. As you become familiar with each ingredient you may realize some days you don’t need everything and some days you may want a more powerful smoothie to get you through your day. If I’m having food for breakfast, I may simply do nut milk, cacao, spirulina, banana, and blueberries.
I prefer to eat my greens, but if you need to increase the amount of veggies in your diet, try adding spinach or kale, or even adding frozen vegetables, such as cauliflower.