Smoothies

Julia's Super Protein Elixir

Julia’s Super Protein Elixir

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When working with my clients on nutrition, I always encourage time restricted feeding of 8 – 10 hours. This allows your digestive system to fully digest and rest for a minimum of 14 – 16 hours. My usual window is 14-15 hours daily so when I am ready to break my fast, I always nourish my body with a nutritious and protein-packed shake. Low in calories and high in nutrients, breaking your fast with a shake that contains numerous vitamins, minerals, micronutrients, antioxidants and protein is always a great way to start the day.

The Importance of Breaking Your Fast with Protein:

Consuming protein as the first meal of the day is crucial, especially after a night of fasting. Protein helps to stabilize blood sugar levels, promotes muscle repair and growth, and keeps you feeling full longer. It provides the building blocks your body needs to function optimally.

 

This is my Super Protein Elixir recipe: 

INGREDIENTS:

DIRECTIONS:

Blend all ingredients together and enjoy!

 

Depending on the needs of my clients, I often modify this base recipe – adding hemp seeds, chia seeds, collagen peptides, spirulina, ashwaghanda, etc –  to optimize them for the day and for their overall wellness, creating an “elixir” customized just for them.

 

 

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HEALTHY SMOOTHIES FOR EVERY PURPOSE + PERSON

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One of my goals as a Nutrition Coach is to help my clients create “anchors” throughout the day that provide them with a sense of control over their choices especially when it comes to finding a balance in their daily nutrition. Breaking your fast with a daily smoothie is just one of many anchors. It helps to kick-start the day knowing that you just made a healthy decision to nourish your body.

Smoothies are great for so many reasons – from boosting energy levels to weight management, pre-workout energy, post-workout recovery, inflammation reduction or a healthy sweet treat. They’re an all-round solution for those on the go and needing that extra boost.

Here are a few of my fave smoothie blends – each tailored to a specific purpose or person. 😉

1. Reset with this Green Pineapple Detox

Made with refreshing ingredients like pineapple, cucumber and celery — this Green Pineapple Detox is the smoothie blend that helps flush out toxins, relieves bloat and inflammation and tastes so refreshing!

 

2. Have your Daily Dose of Greens!

If there is a smoothie that tops nutrition profiles, this one is it. Loaded with so many vitamins and minerals from all the veggies and superfoods, Dose of Greens is my go-to when I’m trying to keep the calories low but nutrients high!

 

3. Fuel Up w/ Coffee-Infused Green Protein Boost Smoothie

Some days I just need that extra pick-me-up before an intense strength training session with my coach. Packing in superfoods, protein, healthy fat and sweetness from bananas and strawberries, Green Protein Boost Smoothie is so yummy and indulgent, you’ll forget how healthy it is! 

4. Replenish after a Workout with this Sweet + Simple Smoothie

So apropro to its name – this sweet + simple smoothie recipe hits the spot every time. The protein from nut butter and powder provides the extra kick to help promote a speedy recovery after workouts. 

 

5. Soothe & Heal with this Anti-Inflammatory Green Elixir

The Green Elixir is a great blend when you’re just not feeling 100%. Electrolytes from coconut water, anti-inflammatory properties of ginger, and the fresh blend of cucumber and celery help to rejuvenate and revive the immune system. 

 

6. Try this Superfood Smoothie as a Meal Replacement

I always encourage my clients to get their nutrients from eating an actual meal. But on days when time is limited and it’s just not possible, this is the smoothie I would recommend. It covers all your daily nutrients in one shot and provides you with just enough energy to push you through until your next meal. The Superfood Smoothie is a client fave for sure!

 

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Dreamy Chocolate Ashwagandha Smoothie

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Ashwaganda, an adaptogenic herb, has been touted as the magical stress relief supplement that provides a calming effect but also improves the quality of sleep and increase energy levels. So when I came across this smoothie recipe on Dr. Junger’s Clean Program, I had to give it a try. Anything that has “dreamy” and “chocolatey” in the title will catch my attention and this smoothie is exactly that! Ashwagandha powder does have a slight bitterness to it but blended with almond butter and dates along with avocado, this smoothie is a great fix when you’re having cravings or to break your fast. Give it a try – Enjoy!

 

INGREDIENTS

 

DIRECTIONS

  1. Remove skin and pit from avocado. Remove pit from dates.
  2. Add all ingredients to a blender and blend on high until creamy and smooth. Serve immediately!

 

 

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Post-Workout Smoothie With Moringa

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Moringa leaves are super rich in antioxidants and bioactive plant compounds that help with inflammation helping to speed up recovery. Loaded with protein, iron, and significant amounts of vitamins A, C, and E, calcium, and potassium, it serves as a nutrient dense superfood. Its mild flavor makes it perfect for blending into smoothies. I take it up a notch by adding protein powder, almond butter, avocado and spinach for an extra boost of nutrients right after my workouts! Enjoy!

 

INGREDIENTS

 

DIRECTIONS

  1. Remove pits from avocados and dates. Discard skin from avocado.
  2. Add all ingredients to a blender and blend on high until creamy and smooth.

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SUPERFOOD SMOOTHIE

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Loaded with nutrients, this smoothie provides the nourishment you need to power you through the day. It’s a great way to break your fast and load up on the nutrients from the berries, seeds, and greens. Also great pre or post workout providing sufficient carbohydrate and protein blend for energy and replenishment. The mint and ginger give it an extra zing that makes it refreshing and tasty.


INGREDIENTS
1/2 cup raspberries + blackberries
1/2 frozen banana
1 large handful of greens (spinach, kale, chard)
1 tablespoon flaxseed meal
1 tablespoon hemp seeds
1 teaspoon chia seeds
1/4 cup mint leaves
1″ slice of fresh ginger

DIRECTIONS
Blend all ingredients and enjoy!

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THE ELIXIR

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Low in calories but high in essential nutrients —  this green elixir is packed with vitamins C, A, K, folate, iron, potassium, and so much more! Since coconut water is a great source of electrolytes, this drink is my ultimate source of hydration after a sweaty workout or when my body is in need of recovery. It’s also a great reset drink after an indulgent weekend or vacation, aiding in digestion and reducing inflammation. The subtle tanginess of lime enhances and boosts the flavors in the cucumber, coconut water, and ginger making a super refreshing and vibrant beverage you will definitely enjoy.

INGREDIENTS
1/2 cup coconut water
1/2 cup filtered water
3 stalks celery juiced
1/2 cucumber
1 large handful spinach
Juice of 1 lime
1″ slice of fresh ginger

DIRECTIONS
1. Blend celery with 1/2 cup water then strain to remove pulp.
2. Add all other ingredients including celery juice to a blender and blend until all ingredients are combined.

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SWEET + SIMPLE SMOOTHIE

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An easy and nutritious recipe that is a perfect replenishment after a workout. A blend of protein, greens, antioxidants and micronutrients that help me refuel and recover – you just can’t go wrong with this sweet and simple smoothie.

 

INGREDIENTS
1 cup filtered water
1/2 cup blueberries
1 large handful of spinach
1 tablespoon raw nut butter
Few sprigs of mint (optional)

DIRECTIONS
Blend all ingredients and enjoy!

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Cherry Berry Smoothie

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Sometimes, throwing random stuff in a blender yields delicious results. That’s how I came up with this delicious Cherry Berry smoothie, which is also equally nutritious. A great source of fiber, cherries are loaded with vitamin B and C, manganese, potassium and rich in antioxidant and anti-inflammatory properties. Blending them with greens, berries, seeds and supplement powders, this rich, deep purple concoction has it all! It’s a great way to break your fast or as a mid day or pre-workout elixir.

 

INGREDIENTS

1/2 cup frozen cherries
1/2 cup frozen mixed berries
1/2 frozen banana
Large handful of fresh spinach
1 cup water
1 teaspoon maca powder
1 teaspoon raw cacao powder
1 teaspoon flaxseed meal
1 teaspoon ginger
1 teaspoon hemp seeds

1/2 teaspoon cinnamon

 

DIRECTIONS

1. Blend water and all powders, seeds, spinach, cinnamon and banana.
2. Add cherries and berries and blend until smooth and creamy.

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Green Protein Boost Smoothie

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A favorite part of my day is enjoying a morning cold brew. So I much prefer to have my caffeine on its own but when I found this coffee infused smoothie, I had to give it a try.  Enriched with greens, protein and healthy fat, the blend of avocado with chocolate protein powder and espresso beans gives it a rich and indulgent flavor. Providing all the nutrients you need to start your day with a serious kick of caffeine, this smoothie makes a great breakfast or a pre-training boost. Give it a go and let me know what you think.

INGREDIENTS: 

  • 1/2 ripe frozen banana
  • 1/2 cup unsweetened nut milk
  • 1/2 cup filtered water
  • 1/2 cup strawberries
  • 1 handful baby spinach
  • 1 scoop chocolate protein powder
  • 1 teaspoon vanilla extract
  • A pinch of kosher salt
  • 1/2 ripe avocado
  • 2 tablespoons finely ground espresso or coffee beans
  • 1 teaspoon cacao nibs

DIRECTIONS:

  1. Blend banana, milk, spinach, ice, vanilla and salt.
  2. Add avocado. Blend again. Add coffee and cacao last. Enjoy!

 

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Blueberry Coconut Chia Smoothie

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A great combo of tart and tropical. Zesty lime with coconut and the warm flavors of cardamom give this smoothie a unique flavor. Using frozen blueberries give it a slightly thicker and creamy texture making this a nutritious and refreshing frozen treat that kickstarts my day.

 

INGREDIENTS:

  • 1 cup frozen blueberries
  • 1 2-ounce pack frozen coconut meat
  • ¼ cup raw cashews
  • 1 tablespoon chia seeds
  • 1 pitted date
  • 1 teaspoon lime juice
  • ¼ teaspoon ground cardamom
  • pinch of pink Himalayan salt
  • 1 cup water

 

DIRECTIONS:

Blend all the ingredients and enjoy!

 

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