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.
- 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 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.
- 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 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 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.
- 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
- 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
- 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.