Green Smoothie for Energy and Brain Support

Energizing and Brain Supportive Green Smoothie

This Smoothie recipe is shared by Sarah S, a Cross Fit Coach and Elementary School Teacher.  I like this smoothie recipe for several reasons (see below).

Smoothies are a great way to start the day to boost your nutrients and they are quick and simple (and not just for breakfast!)

This Recipe is gluten, soy and dairy free with a nut free option

Ingredients

  • 1 c. of unsweetened almond milk
  • ½ c. filtered water
  • ½ avocado
  • 1 T. homemade walnut butter or nut butter of choice (see note below)
  • 1 scoop Bulletproof Collagen Protein Powder, chocolate flavor. Get one type here and here
  • 1 tsp. Four Stigmatic Matcha and Lions Mane Powder. Get it here
  • 2 c. organic raw spinach

Directions

  1. Place all ingredients in the blender and blend until smooth and serve.
  2. Makes two servings

Tip: If you don’t have time in the morning to put a smoothie together, put everything into the blender right before bed. Place in fridge. Put the base on the counter with your smoothie cup.  In the morning turn it on, go and do something for a minute, come back and there you have it.  Let the blender soak in water in the sink while you head out the door. When you get home, just rinse it out and make a fresh smoothie for the next day. 

For Homemade Walnut Butter: Soak walnuts for 2 hours, then roast in the oven for 30 minutes at 350 degrees F. Puree in food processor or blender with an added a pinch of cinnamon and coconut oil and puree until smooth. 

Quicker Option: There are many health stores that now carry freshly ground nut butters.  Look at the container for the date they processed it and try to find one ideally on the day of or day before your purchase for freshness. Store in fridge

Allergies: Sunflower seed butter makes a great alternate option if you cannot eat tree nuts. 

Almond Milk: You can make your own too.  Many boxed milk alternatives have added ingredients.  But they are super convenient.

If you want to make your own almond milk: Soak raw almonds overnight in filtered water.  Drain the water and rinse the almonds.  Combine almonds and fresh filtered water in a blender.  Blend at high speed for 2 minutes.  Line a strainer with cheese cloth (or like I do, buy paint strainer bags and use as nut milk bags), and after the milk has been poured through, twist the bag and squeeze out as much as possible.  Add a little honey or monk fruit to sweeten if need be. 

The longer you soak the almonds, say even for 2 days, the creamier the milk will be.  Almond milk only lasts about 2 days in the fridge so only make as much as you will need.  Use a ratio of 1 cup almonds to 2 cups of water.  

Collagen Protein Powder Benefits: Collagen protein powder is good for your joints, bones, skin, hair and nails. 

Matcha Benefits: Matcha is the young green tea leaves that have been steamed, dried, and ground into a fine powder. One cup of Matchan green tea can have the antioxidant benefit for 10 cups of regular tea.  It is not only antioxidant rich, but also boosts metabolism, can aid with anxiety, and can enhance mood and concentration. 

Lions Mane Mushroom Benefits: Lions Mane is considered a medicinal mushroom and for good reason.  It is knowns as being supportive for brain function and improving mental health and overall feelings of well-being. It also, it antioxidant rich and can reduce systemic inflammation. 

The Four Sigmatic Matcha Lions Mane powder (this brand has become of my new favorite product lines) also contains ginger and Astragalus.  Ginger has many benefits, everything from helping digestive issues to easing pain and inflammation to sea sickness and fungal infections. Astragalus is a powerful plant for its immune boosting properties.  It also has anti-inflammatory properties and can be used as a cold and flu remedy.  I also like from Four Sigmatic this one that my son drinks and this one I add to my tea and to foods  

Collagen Walnut Green Smoothie
Serves 2
This green smoothie has matcha for an antioxidant energizing lift, lions mane mushrooms for immune, mental health and brain support and collagen for bone, joint, hair, nails and skin support. The walnut butter provides healthy fats and additional protein.
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366 calories
26 g
6 g
25 g
12 g
7 g
348 g
80 g
13 g
0 g
16 g
Nutrition Facts
Serving Size
348g
Servings
2
Amount Per Serving
Calories 366
Calories from Fat 208
% Daily Value *
Total Fat 25g
39%
Saturated Fat 7g
33%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 13g
Cholesterol 6mg
2%
Sodium 80mg
3%
Total Carbohydrates 26g
9%
Dietary Fiber 9g
35%
Sugars 13g
Protein 12g
Vitamin A
69%
Vitamin C
40%
Calcium
46%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 1 c. of unsweetened almond milk
  2. • ½ c. filtered water
  3. • ½ avocado
  4. • 1 T. homemade walnut butter or nut butter of choice (see note below)
  5. • 1 scoop Bulletproof Collagen Protein Powder, chocolate flavor.
  6. • 1 tsp. Four Sigmatic Matcha and Lions Mane Powder.
  7. • 2 c. organic raw spinach
Instructions
  1. 1. Place all ingredients in the blender and blend until smooth and serve.
  2. 2. Makes two servings
Notes
  1. Tip: If you don’t have time in the morning to put a smoothie together, put everything into the blender right before bed. Place in fridge. Put the base on the counter with your smoothie cup. In the morning turn it on, go and do something for a minute, come back and there you have it. Let the blender soak in water in the sink while you head out the door. When you get home, just rinse it out and make a fresh smoothie for the next day.
  2. For Homemade Walnut Butter: Soak walnuts for 2 hours, then roast in the oven for 30 minutes at 350 degrees F. Puree in food processor or blender with an added a pinch of cinnamon and coconut oil and puree until smooth.
  3. Quicker Option: There are many health stores that now carry freshly ground nut butters. Look at the container for the date they processed it and try to find one ideally on the day of or day before your purchase for freshness. Store in fridge
  4. Allergies: Sunflower seed butter makes a great alternate option if you cannot eat tree nuts.
  5. Almond Milk: You can make your own too. Many boxed milk alternatives have added ingredients. But they are super convenient.
  6. If you want to make your own almond milk: Soak raw almonds overnight in filtered water. Drain the water and rinse the almonds. Combine almonds and fresh filtered water in a blender. Blend at high speed for 2 minutes. Line a strainer with cheese cloth (or like I do, buy paint strainer bags and use as nut milk bags), and after the milk has been poured through, twist the bag and squeeze out as much as possible. Add a little honey or monk fruit to sweeten
beta
calories
366
fat
25g
protein
12g
carbs
26g
more
TruFoods Nutrition http://trufoodsnutrition.com/
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Chcocolate Avocado Pudding, Raw, Fermented

Raw Fermented Chocolate Avocado Pudding

I made this as a treat for my husband who is going Ketogenic for this month. This would make a healthy but really good Valentines Day treat.  

Raw, Paleo, Vegetarian, gluten and soy free (Dairy free option)

Serves 4/ took me 5 minutes to make 

Ingredients

2 soft avocados (peeled, pitted, scooped out of shell)

1/3 c. cocoa powder

2 T. almond butter (see note)

1/2 T. raw local honey* (see note below)

1/2 cup goat milk kefir* (see note below)

1 t. vanilla extract

Toppings (optional): sprinkle on sliced almonds, sunflower seeds, grated chocolate, strawberries or shredded coconut 

Directions: Add all to food processor and process until smooth. Spoon into dessert cups. Top with topping of your choice and serve or chill until ready to serve.  

Notes:

  1. Opt for pure almond butter. Many local stores now grind almonds fresh daily.  Otherwise read the back label and choose a brand that does not have added oils and sugar. 
  2. If you are using honey, raw and local is best.  If not using honey, you can try liquid stevia or pure monk fruit and play with the amount according to your taste preference.  
  3. Kefir: this is what makes it a fermented food.  You can use cow milk kefir if you can tolerate it or try coconut kefir (if you can find it in your stores-I can never find it locally).  You can also use almond or coconut milk but then it will be a fermented food.  
  4. Ketogenic: If you are trying out the Ketogenic diet, I personally only suggest it for 4 to 8 weeks in duration and then bumping up the carbs to closer to 80-120 grams per day, depending on your dietary needs.  If you are on the Ketogenic diet, on non-exercise days, your carb content should be 20 grams. On exercise days, you can bump this up to 40 grams per day.  

Health Benefits

Raw Honey: Can reduce your seasonal/pollen allergy symptoms, natural source of energy, immune system booster

Fermented Kefir: Supports gut health, supports your immune system, may improve IBS and IBD, may improve brain health, mental health,  cognition, focus and mood disorders, can aid in weight loss.  

Avocado: Rich in healthy mon0-saturated fatty acids, vitamins and minerals. Great for healthy skin and hair and eye health to name a few benefits.  

Almond Butter: Rich in healthy fats and protein.  Good for healthy cholesterol levels, combatting heart disease and providing you with energy.  

 

Raw Fermented Chocolate Avocado Pudding
Serves 4
This is a delicious chocolate pudding that has the benefit of fermented foods and healthy fats.
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Prep Time
5 min
Prep Time
5 min
220 calories
15 g
3 g
18 g
5 g
4 g
143 g
24 g
3 g
0 g
13 g
Nutrition Facts
Serving Size
143g
Servings
4
Amount Per Serving
Calories 220
Calories from Fat 155
% Daily Value *
Total Fat 18g
28%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 11g
Cholesterol 3mg
1%
Sodium 24mg
1%
Total Carbohydrates 15g
5%
Dietary Fiber 9g
38%
Sugars 3g
Protein 5g
Vitamin A
4%
Vitamin C
17%
Calcium
7%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 avocados (flesh scooped out of shells)
  2. 2 T. pure almond butter
  3. 1 t. vanilla extract
  4. 1/2 T. raw honey
  5. 1/3 c. cocoa
  6. 1/2 c. fermented goat milk kefir
Instructions
  1. place all ingredients in your food processor and process until smooth. Spoon into 4 custard dishes. Sprinkle on top your choice of topping
  2. Serve right away or chill until serving.
Notes
  1. 1. opt for raw, local honey. If you do not want to use honey, you can try liquid stevia or pure monk fruit and play with the amount according to your taste preference
  2. 2. choose almond butter that is just almond not some of the processed products that have a lot of added sugar and oils.
  3. 3. kefir: you can use cow milk kefir if you can tolerate cow's milk. If not, and cannot tolerate goat kefir either, try almond or coconut milk but it will not be a fermented food if you do this.
beta
calories
220
fat
18g
protein
5g
carbs
15g
more
TruFoods Nutrition http://trufoodsnutrition.com/

 

 

 

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Creamy Garlic Cauliflower (low carb, paleo, gluten and soy free)

Creamy Garlic Cauliflower

This is adapted from Cleanplates.com

Gluten, soy free and Paleo friendly, Keto friendly

I do not like mashed potatoes so this is a great substitute at the holiday table for me

Ingredients

  • 3-4 cloves garlic not peeled
  • 1 T. avocado oil
  • 1 head cauliflower, trimmed and cut into florets
  • ¼ c. organic chicken broth
  • 2 ½ T. grass fed butter melted (I like Kerry Gold brand)
  • Dash sea salt and pepper
  • Chopped fresh herbs such as thyme and rosemary

Directions

  1. Preheat the oven to 425 F.
  2. Place the garlic in a heat proof pan, drizzle with the oil and cover and roast for 15 minutes. Then set aside to cool.
  3. While the garlic is roasting, put the cauliflower into a steamer pot with ½ inch water on bottom. Cover and steam for 10 minutes or until tender. Drain and then place in the food processor.
  4. Process the cauliflower until smooth. Add in the broth, melted butter, s/p and garlic with skins removed.  Process again until garlic is incorporated and not in chunks. 
  5. Transfer to a bowl and garnish with fresh herbs.

Note: I liked this with 4 cloves, but my husband thought it was too garlicy so adjust according to your taste.  You can also use less butter.

Creamy Garlic Cauliflower
Serves 4
A great keto/low carb and paleo substitute for mashed potatoes
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65 calories
9 g
6 g
3 g
3 g
2 g
169 g
118 g
3 g
0 g
1 g
Nutrition Facts
Serving Size
169g
Servings
4
Amount Per Serving
Calories 65
Calories from Fat 26
% Daily Value *
Total Fat 3g
5%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 6mg
2%
Sodium 118mg
5%
Total Carbohydrates 9g
3%
Dietary Fiber 3g
13%
Sugars 3g
Protein 3g
Vitamin A
2%
Vitamin C
120%
Calcium
4%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 3-4 cloves garlic not peeled
  2. • 1 T. avocado oil
  3. • 1 head cauliflower, trimmed and cut into florets
  4. • ¼ c. organic chicken broth
  5. • 2 ½ T. grass fed butter melted (I like Kerry Gold brand)
  6. • Dash sea salt and pepper
  7. • Chopped fresh herbs such as thyme and rosemary
Instructions
  1. 1. Preheat the oven to 425 F.
  2. 2. Place the garlic in a heat proof pan, drizzle with the oil and cover and roast for 15 minutes. Then set aside to cool.
  3. 3. While the garlic is roasting, put the cauliflower into a steamer pot with ½ inch water on bottom. Cover and steam for 10 minutes or until tender. Drain and then place in the food processor.
  4. 4. Process the cauliflower until smooth. Add in the broth, melted butter, s/p and garlic with skins removed. Process again until garlic is incorporated and not in chunks.
  5. 5. Transfer to a bowl and garnish with fresh herbs.
Notes
  1. I liked this with 4 cloves, but my husband thought it was too garlicy so adjust according to your taste. You can also use less butter.
Adapted from cleanplates.com
beta
calories
65
fat
3g
protein
3g
carbs
9g
more
Adapted from cleanplates.com
TruFoods Nutrition http://trufoodsnutrition.com/

If you are sick and tired of feeling sick, tired, fatigued, depressed, anxious and more and have given up hope then Karen’s simple, effective, individualized and sustainable approach may be what you need. 

Karen Brennan, MSW, CNC, Board Certified in Holistic Nutrition and Herbalist is the author of Tru Foods Depression Free Nutrition Guide; How Food Supplements and herbs can be used to lift your mood and If Life is So Good, Then Why AM I Still Depressed? Discover the root cause for your depression and learn what to do to feel better and owner of Tru Foods Nutrition Services, LLC. 

For more information visit  www.trufoodsnutrition.com

Want more information, like her fb page here

As a nutrition professional, Karen does not treat, cure nor diagnose. This information is for educational purposes only.

 

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