Have you heard about different ‘superfoods’ that can be added to smoothies to make them even more healthy?
There’s a long list of them; so many that it’s easy to get overwhelmed in the land of superfoods.
I always recommend to keep things simple, but I can understand the urge to test out something new, especially if there are health benefits attached to it.
To save you the time and energy required to sort through all the superfoods out there, I’ve put together a short list of my favourite smoothie boosters. Check them out and give them a try!
5 Ways to Boost Your Smoothie
1. MACA POWDER
Known for its hormone balancing effects. Maca has been studied to help normalize the symptoms of premenstrual/menstrual symptoms, as well as the symptoms of menopause including hot flashes, night sweats, cramps, fatigue and lethargy. Look for gelatinized maca for easier digestion and absorption. Add 1 tsp.
The ultimate anti-aging smoothie booster! As we age, our bodies’ natural production of collagen starts to slow. Collagen supplementation has proven to be effective in supporting the strength and flexibility of bones, tendons and cartilage, as well as the appearance of skin and nails, and GI tract health. Incorporating a collagen powder into your smoothie is an easy way to support many areas of your health and stay forever young. Learn more about the benefits of Whole Body Collagen. Add 1-2 scoops.
Whole Body Collagen
A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.
These little guys are loaded with antioxidants, even more so than tea, wine and blueberries! In addition, cacao nibs are a high source of magnesium, iron and fibre. A great way to add extra nutrition and crunch to your smoothies. Stir in 1 tbsp.
4. SEA SALT
Not only will a high-quality sea salt enhance the flavour of your smoothie, but it will add life-giving nutrients. Sea salt is rich in trace minerals that are hard to obtain from food due to the lack of nutrient-rich soil. Sea salt can help promote vascular health, healthy pH & electrolyte balance, as well as increase energy, regulate sleep and improve symptoms of adrenal fatigue. Look for Pink Himalayan or Celtic. Add a pinch.
Popular for its blood sugar lowering effects, but also has antioxidant, anti-inflammatory, anti-microbial, and immunity-boosting abilities. Great way to naturally sweeten your smoothies as well. Opt for Ceylon cinnamon over Cassia (aka “fake”) cinnamon. Cassia cinnamon contains a higher amount of coumarin, a natural plant chemical that can be toxic to the liver and kidneys, and it may also be carcinogenic, in large doses. Add 1/2-1 tsp.
Join my free smoothie Challenge
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Lately, I’ve been preparing meals for more than one hungry belly during the work week, so I’ve started to experiment with different ways of putting together healthy whole food meals that are easy enough to manage even with a busy schedule.
Sheet pan dinners have made it high on my list of go-to meals during the week and I’ll explain why …
Here’s what makes sheet pan dinners so great:
1. They’re quick to put together (unless you’re super slow at chopping veggies) and typically cook in under 35-minutes.
2. Clean up is easy since everything is being cooked (and can be prepared) on one pan.
3. It’s an easy way to cook for multiple people or cook enough so that you end up with leftovers for the busy week ahead.
4. The combinations of meat/fish, vegetables and marinades are endless, so you’ll never get bored of sheet pan dinners.
5. Allowing your meats and veggies to cook together in a marinade (or just some simple seasoning) is a great way to achieve a flavourful end product.
Check out this new addition to my sheet pan dinners …
Sheet Pan Lemon Butter Chicken & Veggies
INGREDIENTS: (serves 3)
8 chicken thighs (boneless, skinless)
8 medium carrots (cut crosswise then lengthwise)
1 bunch asparagus (cut stalks into 3)
1 pack whole mushrooms (cut in half)
3 garlic gloves (minced)
1/4 cup butter or ghee (melted)
1/2 lemon (juice only)
1 tsp dried rosemary
1/2 tsp sea salt
1/2 tsp black pepper
1. Mix butter/ghee, lemon juice, garlic, rosemary, sea salt and pepper in a small bowl.
2. Place chopped veggies into a large bowl and add 3/4 of the marinade. Toss until veggies are all coated and spread onto sheet pan. You can also coat veggies directly on the sheet pan.
3. Place chicken thighs on top of the veggies, sprinkle with some salt and coat them with remaining marinade.
4. Bake at 425 for 30-35 minutes.
5. Optional step: If you want to cook off some of the pan juices at the end – remove chicken thighs first (keep covered on a plate or in a glass tupperware) and broil veggies on Hi for 3-5-minutes
Are you looking for a low-carb version of mashed potatoes that you – and your waistline – will love?
Look no further than this mouthwatering mash recipe! Nutrient-dense and full of delicious flavours – it’ll be love at first bite.
This vegetable mash is super versatile and can be enjoyed warm or cold …
Use as a side to your meat or fish dishes
Enjoy topped with fried eggs
Use as a dip or spread for crackers, sliced veggies or wraps
Cauliflower, Carrot & Leek Mash
INGREDIENTS: (serves 4)
1 head cauliflower
5 large carrots
1 whole leek
1 lemon (juice only)
2 tbsp avocado or coconut oil
1/2 can full fat coconut milk
1 tbsp dried rosemary
Sea salt and black pepper to taste
1. Chop up all vegetables, place on baking sheet with oil and spices and bake at 350 for 45 minutes.
2. Put cooked veggies in a food processor or high-powered blender with lemon juice and coconut milk and mix until a smooth mash is formed. You may need to do this in two batches.
3. Use right away or store in fridge for use during the week.
I would normally save my egg breakfasts for the weekend, but I’m officially obsessed with this new way of preparing eggs so needless to say, I’m a little out of control with eggs these days. #eggcrazy
Seriously though, this recipe will have you feeling the same way about eggs so test it out and don’t blame me when you discover you’re hooked. There’s plenty of room for you in my “hooked on eggs” club ?
Time Saving Tip: Bake multiple squash at a time (400 for 30-40 min) and store in fridge for use during the week.
INGREDIENTS (serves 1):
2 pastured eggs
1/2 cup cooked and mashed squash (I used delicata squash but other similar squashes work too)
1 small garlic clove, finely chopped
1 tsp grass-fed ghee/butter or avocado oil
1/2 tsp dried basil
Sea salt and black pepper to taste
Broccoli sprouts, for garnish (optional)
1. Sauté garlic and basil in cooking fat.
2. Add mashed squash and coat with oil and spices using a spatula.
3. Scramble eggs in a separate bowl then pour into pan with squash.
4. Add sea salt and pepper and gently mix ingredients together over low heat until eggs are cooked.
5. Eat on its own, in your favourite wrap or on top of something healthy like this kimchi pancake from Live Organic Foods.