Mix up your smoothies!

Trying to boost your smoothie in nutritious value? Most people put protein powder in their smoothies, but are there other options? Below are alternative powders you can add to your smoothies to up their nutritional value. 

Spirulina

Spirulina, a blue-green algae, is considered one of the oldest forms of life on Earth. It’s a superfood with similar protein content as eggs: 4 g for 1 tablespoon compared to 6 g per egg. It’s also a good source of vitamin B, copper, iron, and magnesium. However, spirulina is bitter, so be careful not to put too much in! Also, be cautious if pregnant, diabetic, immunocompromised, or have bleeding disorders. 

Cacao

Cacao powder is actually different from cocoa powder even though both are harvested from cacao trees. Cacao powder is processed at lower temperatures and milled into powder, and it can be quite bitter. Cocoa powder, on the other hand, is sweet and processed at high temperatures causing it to lose some nutritional value. A serving size of two tablespoons of cacao powder is a good source of iron, protein, magnesium, potassium, fiber, and contains 50 mg of caffeine.

Matcha

Matcha is a sweeter, creamier form of green tea. Some say it has a grassy flavor, but it’s just an acquired taste. There are possible antioxidant benefits associated with matcha including: protects cells from damage, defends against cancer and inflammation, promotes teeth health, and may lower blood pressure and cholesterol. These are loosely supported claims but a good alternative to coffee, which contains 55 mg compared to 75 mg in 12 fl oz of matcha. 

Recipe Ideas! For each recipe, blend all the ingredients in a blender.

Spirulina: 

1 large frozen banana chunks

½ cup frozen mango/pineapple

½ avocado

½ cup spinach

1-1¼ cup almond milk/milk of choice

1 teaspoon spirulina powder

1 tablespoon hemp/chia seeds (optional)

1-2 teaspoons maple syrup or sweetener 

¼ teaspoon vanilla

Cacao:

2 cups almond milk/milk of choice

1 tablespoon raw cacao powder

1 tablespoon almond butter/nut butter of choice

1 medium banana

1 tablespoon honey/sweetener

1 teaspoon vanilla

½ teaspoon ground cinnamon

Matcha:

1 cup frozen banana chunks

1 teaspoon matcha powder

1 cup packed spinach

2 teaspoons flax seed

1 teaspoon vanilla

¾ almond milk/milk of choice

Hopefully these ideas help to amp up your smoothie routine with even more nutrients and recipes. And as always, be sure to check with your doctor before beginning any supplement regimen.

Sources

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