I recently bought a large bag of organic frozen mixed berries for my Eating for Awesome Energy Cooking Demonstration Class. The mixed berries were for a mixed berry grain free crumble. The class participants all loved the grain free crumble. The berries have so much natural sweetness that they’re a great choice for a crumble that then doesn’t need a lot of added sugars. The good news is that I had lots of berries left in the freezer, which is what led me to make this Mixed Berry Smoothie.

 

 

A short time ago I  finally found a plant-based protein powder that I don’t hate, Raw Green Vegan Protein. Like all other plant based protein powders I’ve tried, it doesn’t fully dissolve, but the flavour is not too bad and mixed in a smoothie the texture is fine.

 

 

This Mixed Berry Smoothie is simple to throw together and contains a balance of protein, carbohydrates, fiber and healthy fats. If you don’t have a good quality protein powder that you love you could use 2 tablespoons of hemp seeds, like I did in my Blueberry Smoothie.

 

 

Berries

  • Blackberries, blueberries, raspberries and strawberries are loaded with antioxidants, including resveratrol and anthocyanin to protect cells, combat oxidative stress, and reduce inflammation
  • Berries are high in fiber, including soluble fiber, and are a rich source of vitamin C, vitamin K and manganese.

Spinach

  • Spinach is full of mood-boosting B-vitamins, including B2 which helps the body deal with stress.
  • Spinach is high in iron and bioavailable calcium.
  • Dark leafy greens like spinach contain antioxidants, vitamins A, C, E and K to reduce inflammation, as well as selenium and zinc, which are associated with reducing depression symptoms
  • Spinach is a low FODMAP food and an excellent source of vitamins and minerals. It is one of the best nutrient dense leafy green vegetables that is suitable for individuals with IBS.
  • High in phytonutrients specifically flavonoids, spinach has been shown to have anti-inflammatory properties.
  • Spinach has chlorophyll and thylakoid, which help regulate hunger, satiety and blood sugar levels – keeping blood sugar stable is vital for reducing inflammation in the body.
  • This dark leafy vegetable contains magnesium – a mineral known for its relaxing properties. Magnesium can also decrease cortisol levels and increase sleep efficiency and sleep time.

Banana

  • High in potassium, which is an important mineral for blood pressure stability and heart health
  • Contains B6 and biotin, to help support brain health

Avocado

  • Avocado contains saturated fats to fuel the nervous system and stabilize blood sugar.
  • Avocado contains omega-3 and folate, as well as the minerals magnesium and zinc to support nervous system function.
  • Avocados are high in potassium, an electrolyte which helps regulate fluid balance. Their fat content reduces inflammation and improves the nutrient and antioxidant uptake from itself and other foods.

Flax seeds

  • Flax seeds are an excellent plant source of omega-3 and a source of magnesium, which is an effective mineral to support nervous system health.
  • Great source of dietary fiber – they slow digestion, keep you full longer, and stabilize your blood sugar response while providing a steady source of energy, they also support the growth of beneficial bacteria.
  • Flaxseeds are a low FODMAP option while offering high fiber that can be beneficial for individuals with IBS
  • Flax contains lignans, which are a fibre-like compound along with antioxidants that have been linked to improving colon health. Lignans help to support blood sugar balance.
  • Flax contains mucilage (a gum), which is a water-soluble, gel-forming fibre that can slow the emptying of stomach contents into the small intestine, helping improve absorption of certain nutrients.

Coconut milk

  • Coconuts contain medium-chain saturated fats, which are great brain fuel.
  • Coconut is good to stabilize energy.
  • Contains lauric acid, anti-microbial, anti-fungal and anti-inflammatory properties, helps to inhibit growth of candida bacteria

 

 

Mixed Berry Smoothie

This antioxidant rich Mixed Berry Smoothie is creamy, dreamy and ready in minutes, providing you with a healthy balance of protein, fiber and healthy fats.

Ingredients

  • 1 cup frozen mixed berries
  • ½ banana
  • ¼ avocado
  • 1 scoop vanilla protein powder
  • 1 tablespoon ground flax
  • ½ cup coconut milk
  • ½ cup water

Instructions

  • Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy immediately or make in the evening and store in a glass jar for breakfast the next morning.