This is my go-to smoothie right now! Even if I’m feeling lazy, it only takes a few minutes to throw together so I have no excuses.
I had to break away from the idea that a smoothie can only be made with greens. Yes, it makes it exponentially healthier, but sometimes it’s okay to just want an antioxidant-loaded treat. A handful of greens absolutely can be added if you want the extra vitamins and minerals!
Can smoothies spike blood sugar?
Yes. But the beautiful thing about smoothies is that the fruits and vegetables are wrapped in fiber, which helps to lower blood sugar. You do have to be careful, though, because it’s processed into a drink that makes it so much easier to consume quickly versus sitting down and eating a plate full of all those same ingredients. With smoothies, you want to take your time and don’t chug it! You can even “chew” the smoothie or use a spoon to slow your roll.
I prefer smoothies over juicing because of the fiber: juicing removes all that incredibly important fiber and your blood sugar doesn’t stand a chance!
Is frozen fruit as good as fresh?
Absolutely! Don’t feel that you’re missing out on nutrients if your fruit is frozen rather than fresh. Frozen is just as nutritious and is fast and convenient for smoothies. Also, the cold fruit makes it so you don’t have to add any ice!
Flaxseed power!
Flaxseeds are small but mighty, packing an impressive amount of omega-3s (1 Tbsp contains 1,597 mg!), lignans, and fiber as well as vitamins and minerals. Make sure you’re consuming ground flaxseeds, as whole seeds will just pass through before the body has a chance to extract the nutrients.
Lignans are a phytoestrogen and antioxidant, and flaxseeds contain 75 to 800 times more lignans than other plant foods!1
Phytoestrogen is not as strong, or the same, as mammalian estrogen. Phytoestrogen has estrogenic and anti-estrogenic effects in the body. What does that mean? When you consume phytoestrogens, your body produces less active forms of estrogen and therefore may lower breast cancer risk; an anti-estrogenic effect.2 Phytoestrogens can also help reduce menopausal hot flashes and potentially increase bone density; a pro-estrogenic effect.3
The easiest way for me to get flaxseeds into my regular diet is to sneak them into smoothies! I also sprinkle them on oatmeal, cold cereal, and spaghetti. Easy peasy.
What are Chia Seeds?
Seeds from the Chia plant, these were staple foods for ancient Mayans and Aztecs.
Don’t let their size fool you! Chia seeds are packed with fiber, protein, minerals, and antioxidants. Chia seeds have more omega-3 fatty acids than flaxseeds, with 75% of the fat content being omega 3s! With their rich nutrient content, chia seeds may help reduce risk for heart disease and cancer.
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Triple Berry Blast Smoothie Recipe
- Total Time: 15 minutes
- Yield: 2 servings 1x
- Diet: Vegan
Description
This tasty Triple Berry Smoothie is creamy, sweet, and loaded with antioxidants & protein!
Ingredients
- 2 tsp Chia Seeds
- 1 Tbsp Water
- 8 oz Plant Milk
- 1 1/2 cups Frozen Berry Mix
- 1 small Banana
- 1 heaping spoon of Peanut Butter
- 1 Tbsp Ground Flaxseed
- 1 Date
Instructions
- Soak 2 tsp chia seeds with 1 Tbsp water for 10-15 minutes until they start to gel (or overnight in the fridge).
- Place all ingredients in blender. Blend until smooth, about 1 minute. Add anything more to-taste. Enjoy!
- Prep Time: 15 minutes
- Category: drinks and smoothies
- Method: blending
- Cuisine: American
