Spring Smoothie Series: Brain-Boosting Blueberry Smoothie

This is the second of four spring smoothies I’ve added into rotation for my Spring Smoothie Series. This is the ONLY smoothie I’ve ever made that my kids liked and drank - they are NOT smoothie people. Go figure. But this smoothie they actually liked and sipped all the way to the bottom of the glass. It was awesome. Especially because this smoothie is brain fuel - and we can all use that :)

Ingredients:

1/2-1 avocado, pitted

1 handful baby spinach

1/2 cup frozen, organic blueberries

1/4-1/2 frozen banana

1 cup unsweetened almond milk (I use the vanilla flavor)

1 1/2 Tbsp almond butter

1 scoop collagen or unsweetened protein powder

1 Tbsp chia seeds

Directions:

Place spinach and almond milk in blender. Blend until all greens are broken up. Add the rest of the ingredients and blend until smooth. Add additional milk or water if needed to achieve desired consistency. I like to top mine with a sprinkle of granola and a drizzle of almond butter.

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Why it’s good for your brain:

Avocado - a great source of healthy fat - the monounsaturated kind - which contribute to healthy blood flow. Healthy blood flow = healthy brain.

Banana - a great source of vitamin B6 which has been shown to help improve cognitive function and decrease mood-related symptoms of PMS and hormonal swings.

Spinach - leafy greens are known to be packed with brain-boosting vitamins and minerals including folate, vitamins E & K, iron, and calcium. Regular consumption of leafy green veggies has even be shown to keep your brain younger and help fend off brain affecting diseases like dementia and Alzheimer’s.

Blueberries - an antioxidant powerhouse believed to have the highest levels of antioxidants of all fruits and vegetables. It’s oxidative stress that negatively affects the brain’s ability to function, so the high antioxidant content in blueberries makes them a super food for supporting the brain’s ability to function, strengthening memory, and protecting against cognitive decline.

Almond Butter - in addition to being another good source of vitamin E and monounsaturated fat, almond butter contains both riboflavin and L-carnitine, nutrients that have been shown to positively affect brain activity. Vitamin E is a powerful antioxidant that can help neutralize free radicals known to accelerate aging in the body and brain.

Almond Milk - since it’s made from almonds, unsweetened almond milk is widely considered anti-inflammatory, which is brain protective since inflammation has a large association with neurodegenerative disease. Almond milk may even help slow the process of cognitive decline due to it’s vitamin E content.

Chia Seeds - these tiny seeds are loaded with antioxidants and anti-inflammatory power in a nutrient-dense package. Chronic inflammation is associated with chronic diseases of all types, including the brain so anti-inflammatory foods have been shown to be brain-protective.

Collagen - collagen peptides are a good source of the amino acid glycine which has been shown to improve sleep and help calm the brain to increase focus and concentration.

Spring Smoothie Series: Minty Green Ice Cream

Today kicks off my first recipe series - Spring Smoothies! I love a smoothie when it’s warm and sunny outside and if you’re nervous that a smoothie won’t keep you full for long enough, I make sure each smoothie I make is filled with healthy fats, a good amount of protein, and is low in sugar in order to keep blood sugar levels steady and prevent a post-meal crash. This one in particular is one of my very favorites and as I was focused on getting myself back after having my 3rd baby, I drank this smoothie almost every morning.

Ingredients:

1/2 - 1 avocado (peeled & pitted)

1/4 - 1/2 frozen banana

1 large handful baby spinach

1 small handful kale

1 scoop vanilla or unflavored collagen or protein powder

1 tsp honey

1 cup unsweetened almond milk (I use vanilla flavored)

1/2 tsp peppermint extract

a couple ice cubes

Directions:

Place spinach, kale and almond milk in blender. Blend until all greens are broken up. Add the rest of the ingredients and blend until smooth. Add additional milk or water if needed to achieve desired consistency.

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Why it’s good for you:

Avocado - a great source of healthy fat (the monounsaturated kind that lowers “bad” cholesterol and raises “good” cholesterol) to keep your brain and body fueled for hours, high in potassium to promote a healthy heart, and a good source of fiber to keep your digestive system running smoothly.

Banana - a good source of potassium and magnesium to keep your blood pressure in check, your heart healthy, and your bones strong. It’s also a great source of vitamin B6 which has been shown to decrease mood-related symptoms of PMS and hormonal swings. Since bananas are high in carbs, I keep the amount low to prevent a large spike in blood sugar.

Spinach - leafy green packed with vitamins and minerals - vitamin A for healthy vision, skin, and bones, vitamin C for a healthy immune system, vitamin K for blood clotting, folate for cell function and tissue growth, iron which brings oxygen to the tissue, and calcium for bone health.

Kale - another power green that is considered one of the most nutrient-dense vegetables - high in calcium, vitamin C, and carotenoids that reduce your risk for chronic disease and protect your vision.

Collagen - gives strength to connective tissue, supports muscle growth, aids healing in wounds and tissue regeneration, and is a vital protein for glowing, healthy skin.

Honey - a touch of honey adds some sweetness and a high-quality, local honey is rich in antioxidants and can help protect against seasonal allergies.

Almond Milk - an unsweetened almond milk is a good alternative to regular cow’s milk as it is lower in sugar, a good source of vitamin E to protect the skin from free radicals, and won’t spike your blood sugar. In order to get the vitamin D, calcium, and protein found in cow’s milk, many almond milk products are enriched.

Peppermint Extract - makes the smoothie taste great and peppermint has been shown to help calm an upset stomach. If you’re pregnant and feeling nauseous, try this smoothie when you don’t think you can stomach any veggies :)

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Short on time in the mornings? Pre-portion smoothie ingredients in a plastic bag and keep in the freezer until you need them. Then, simply throw ingredients in the blender, cover with almond milk and blend until smooth.