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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What to Look For In A Protein Powder

Choosing a Protein Powder

 

There are so many protein powders on the market that it can be confusing as to which one is best for you.  I have created a list of what to avoid and what you want in a protein powder along with some of my brands to choose from.

What to Avoid in a Protein Powder

I am glad when clients bring their products in with them so that I can see and read the label or if not, I ask them to take a picture of it and send it to me so I can look it up. You might be very surprised to find out that your protein powder has some hidden ingredients that are not good for you! Many of us make our purchase based off the front of the label. It is always important to read the back too!

Artificial Sugar: This is a big one.  Many people swear their protein powder is very healthy and yet I see sucralose on the label. Avoid artificial sugar at all costs. There is nothing good about it. It can lead to elevated blood sugar, sugar cravings, weight gain and much more.   But more importantly, is disrupts the gut microbiota!

Soy: ugh! Processed soy is not healthy for you.  Fermented soy is healthy if you can tolerate soy.  Many people unknowingly have a soy protein sensitivity. It is best to avoid it. There are many other healthier vegetarian options to meet your protein needs.  It can have estrogen mimicking properties and it can suppress thyroid function.  For more information on soy go to http://trufoodsnutrition.com/consuming-soy-and-its-dangers/

Casein: For many, just like soy, they have a casein sensitivity and are not aware of it. Also, many casein protein powders can contain toxic residue due to the extraction process. While many may disagree since casein is known to boost muscle growth in those who are working out.  Read Dr. Mercola’s article for more information on why he does not recommend a casein protein powder https://fitness.mercola.com/sites/fitness/archive/2016/09/30/casein-protein-supplements.aspx

If you really want casein for muscle building, I suggest find a place to purchase raw milk shares instead. 

What to Look for in Your Protein Powder

Natural Sugars: most protein powders will have something added to sweeten it up. Choose products that have monk fruit or stevia used as the sweetener. 

Grass fed/organic/pasture raised: if you are choosing a whey or bone broth protein powder, you want the label to say this.  You are what your food eats.  If you want chemicals and GMO’s, hormones and antibiotics in your protein powder than you can disregard this. 

Undenatured Whey: this means that the protein powder was not processed at a high heat. This is important because when it is processed at high heat, the bioactive compounds are destroyed.  Undenatured whey protein powder contains cysteine’s that will form glutathione, which is your master antioxidant and a powerful detoxifying agent in the body.  These cysteine’s are fragile so high heat can destroy them.  (Goat milk whey protein powder is a good option for those who are lactose intolerant) 

Non-GMO Verified for Plant based protein powders and/or Organic: Avoid plant based protein powders that do not have the Non- GMO seal on the package or ones that are not organic. Otherwise you will also be consuming all the pesticides and herbicides that have been sprayed on these plants as well. 

Brands to Choose

This is by no means a complete list as there are many high- quality brands on the market.  Just be sure to read the ingredients label. 

Whey Protein Powders

  • Raw Organic Whey buy it here
  • ReserveAge Grass-Fed Whey Protein (this is my favorite for taste and quality) buy it here
  • Naked Whey (nkdnutrition.com) or buy here
  • Garden of Life Sport Certified Grass Fed Whey Protein Powder buy it here
  • Vital Proteins non- GMO collagen whey protein powder buy it here
  • Tera’s Whey grass fed organic whey protein powder buy it here

 

Bone Broth Protein Powders/ Collagen Protein Powders

  • Ancient Nutrition Bone Broth Protein Powder buy it here
  • Vital Proteins Collagen Peptides Protein Powder (vitalproteins.com) 

Plant Based Blends

If you use a plant based protein powder, avoid soy and limit the amount of brown rice powders

  • Vega One Plant blends buy it here
  • Nutiva Organic Hemp Protein buy it here
  • Whole Foods 365 Brand Organic Pea Protein Powder
  • Garden of Life brand (they have many types and raw protein powders). The one caveat I have, is that many of their plant based products contain brown rice. Brown rice is high in arsenic.  Having some brown rice is not an issue but if you consume a vegetarian/vegan diet, your diet may be high in brown rice already.  (also, if you are gluten free and consume GF products you may also be consuming a high amount of arsenic) Read more on arsenic in your diet at http://trufoodsnutrition.com/increase-arsenic-gluten-free-diet/
  • Body Ecology Immune Protein powder (boydecology.com) Bonus: also fermented!

If you have a favorite healthy protein brand that is not on the list, please share as I will update the list!

 

 

Sources

https://articles.mercola.com/sites/articles/archive/2011/11/10/do-you-secretly-suspect-that-something-is-wrong-with-your-protein-supplement.aspx

https://www.ncbi.nlm.nih.gov/pubmed/1782728

 

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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