By Michele Rusinko, Integrative Nutrition Health Coach of CIVANA
Making your own nutrient-dense smoothie can be a great meal option that can be made quickly. Done right, smoothies can pack delicious, satisfying ingredients along with fiber, vitamins, minerals and phytonutrients. Here are four new options from CIVANA’s Café Meto that feature protein-rich ingredients like hemp seed, chia seed, nuts and aromatic herbs and have no added sweeteners or artificial flavors. In addition, fragrant spices such as cardamom, cinnamon, and ginger offer cancer-fighting antioxidants and are anti-inflammatory boosters.
Directions
1. Place all ingredients into a blender in the order listed. You can use frozen fruit if fresh is not available.
2. Blend at 100% for 1 to 1.5 minutes.
3. Enjoy immediately after blending. Pina Peno and Thai Mango recipes can also be used as a marinade for fish and chicken as well.
Apple Pie
Apples are incredibly nutritious and in season year-round. One apple contains 17% of your daily fiber intake and has lots of antioxidants that support brain and heart health. They also are complete with vitamin C for immune health and potassium that helps regulate your nervous system.
1 C. water
1/8 tsp. fresh ginger
1/4 tsp. ground cinnamon
1/4 tsp. ground cardamom
1 pinch of dry ground nutmeg
3 T. dry hemp hearts
1 handful of fresh spinach
1/4 of fresh avocado
1 fresh Medjool date, pitted
1 C. Granny Smith apple
Cherry Cacao
Cherries have many wonderful health properties including an antioxidant known as anthocyanin, which can relieve join pain and lower high cholesterol and triglyceride levels. Just 1 cup of cherries is 100 calories and has 6 grams of fiber. High-quality raw cacao offers more magnesium that one serving of spinach! It is nature’s dark chocolate.
1 C. water
1/4 tsp. ground cinnamon
1 T. raw cacao powder
2 T. dry hemp hearts
1 T. dry chia seeds
1 handful of fresh spinach
10 raw, unsalted almonds
1 C. pitted cherries
Pina Peño
Pineapple benefits the body in so many ways. Natural fiber aids digestion, the vitamin C boosts immunity and one cup is just 82 calories. It also contains the enzyme called bromelain, which eases inflammation and reduces arthritis pain.
1/2 C. water
1/8 tsp. fresh ginger
1/8 tsp. fresh turmeric
1 pinch black pepper
3 T. dry hemp hearts
3 sprigs of fresh cilantro
1/4 fresh English cucumber
1/4 fresh avocado
1/2 fresh lime, peeled
1/2 fresh jalapeño, deseeded
1 C. pineapple
Thai Mango
Mango’s hidden health benefits include helping to maintain heart and brain health. This is a wonderful ingredient for pregnant women and is a natural product to help eliminate indigestion.
1/2 C. coconut water
1/8 tsp. dry red chili pepper flakes
3 T. dry hemp hearts
1/2 C. fresh basil
1/4 fresh cucumber
1/2 peeled fresh lime
1/2 C. raw, unsalted cashews
1 C. mangoes
Blueberry Basil
Give your skin a glowing boost with power packed omega-3 fatty acids, collagen boosting nutrients and vitamin c found in blueberries, basil and hemp seeds.
1/2 cup water
1/2 cup coconut milk or coconut yogurt
7-10 raw, unsalted almonds
2 tbs hemp hearts
1/2 tsp ground cinnamon
1 cup blueberries
1 handful of basil leaves
