Nutrient-Dense Smoothies: There is no doubt that easy-to-digest smoothies can be one of the best ways to break your daily fast. This guide will provide you with some of the keys to making your smoothies super nutritionally dense, and includes ten nourishing smoothie recipes!
A Few Tips to Up the Nutritional Density of Your Smoothies
Nutrient-Dense Smoothies: Sneak in the Good Stuff
Some of the most nutritionally dense foods are things we don’t love to taste. Be it bitter greens or liver– some of the healthiest foods don’t taste appetizing (especially first thing in the morning). The great thing about smoothies is that you can easily sneak in 1-2 small doses of super healthy ingredients without even tasting them. Whether you’re trying to fool kiddos or your taste buds, pick one or two ingredients to put into your smoothie to up the nutritional game.
Some examples to super-boost your smoothies:
- One serving of bitter greens (like arugula, dandelion greens, or kale)
- One tablespoon or liver (raw or cooked, you can simply keep single servings of liver in your freezer and just add a cube into your smoothie)
- One teaspoon of your favorite adaptogenic powders like tonic herbs or medicinal mushrooms (maca, reishi, ashwagandha, chaga, cordyceps, lion’s name, or he shou wu)
- One serving of unsweetened superfood powder
Choose a Better Liquid
Smoothies require a liquid base to blend with other ingredients, and one great way to increase nutritional density is to choose a better liquid than water or fruit juice. Fruit juice contains a massive hit of sugar without the blood-sugar balancing fiber. Although water is a better option than fruit juice, there are even better options out there to increase your nutritional benefits.
Some examples of nutritionally dense liquids to base your smoothie on:
- Cold bone broth: full of minerals and gut-healing collagen/ gelatin. The flavor goes unnoticed. You can also up the protein by adding a bone broth powder.
- Cold tea: simply store a jug of your favorite tea in the fridge, ready to add a mineral (and flavor!) hit to any smoothie
- Coconut milk: will add a nice thickness and creamy flavor to your smoothie plus the benefit of the MCT fats and vitamins from coconut
- Coconut water: a great clear, light, and relatively unflavored liquid that is full of minerals and natural sugars. Coconut water is an excellent option for a refreshing post-workout smoothie base!
Probiotic Hit
We all know that probiotics help support a healthy gut, and sneaking in some probiotics to your smoothie is so easy! You can simply dump a capsule of probiotics into your smoothie before you blend it, or add a few tablespoons of your favorite yogurt or kefir (coconut, goat, or cows milk)!
Nutrient-Dense Smoothies: Don’t Forget Your Protein & Fat
Including a source of protein and fat in your smoothies will ensure a more balanced glycemic index and a more nutritionally balanced drink that will keep you satiated for hours. Smoothies used to be typically fruit, juice, and ice blended up, which are high sugar and low satiety.
Some ingredients that can help boost the protein and fat content:
- A tablespoon of nut butter (like cashew, peanut, almond butter) or coconut cream
- A small handful of whole nuts
- ½ an avocado
- 1-2 scoops of collagen powder
- 1-2 scoops of bone broth protein powder
10 Nourishing Smoothie Recipes
Nutty Cacao Smoothie
Ingredients
- 1 cup of coconut milk
- ½ an avocado (frozen is ideal)
- 1 Medjool date (pitted)
- 1 tablespoon almond butter
- 2 tablespoons cacao powder
- 2 scoops of collagen powder
- Pinch of sea salt
- 4 ice cubes
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender and blend until smooth.
Nutrient-Dense Smoothies: Super Enzyme Sunshine Smoothie
Ingredients
- 2 cups of coconut milk
- 1 tablespoon coconut cream
- 1 cup frozen pineapple
- 1/2 cup frozen mango
- 1 scoop protein powder
- 1 tablespoon bee pollen
- 1 teaspoon turmeric powder
- Juice of one lemon
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender and blend until smooth.
Berry Bliss Bone Broth Smoothie
Ingredients
- 2 cups of bone broth
- ½ cup frozen blueberries
- ½ cup frozen raspberries
- ½ cup of frozen strawberries
- ½ cup of tart yogurt (like greek or coconut)
- A handful of fresh spinach
- 1 scoop of protein powder
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
-
Add all ingredients to a blender and blend until smooth.
Nutrient-Dense Smoothies: Post Workout Refuel Smoothie
Two glass glasses of blueberry smoothie with banana on the table
Ingredients
- 2 cups of coconut water
- 1 scoop of protein powder
- 1 scoop of collagen powder
- ½ tablespoon of spirulina (or a handful of fresh bitter greens)
- ½ a large frozen banana
- ½ cup frozen blueberries
- 2 tablespoons cacao powder
- 1 heaping tablespoon of peanut butter
- 4 ice cubes
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender and blend until smooth.
Creamy Mocha Smoothie
Ingredients
- 2 cups almond milk
- 1 double shot espresso or 60ml cold brew coffee
- ⅓ cup thick cream or coconut cream
- ½ an avocado
- 3 tablespoons cacao powder
- 2 tablespoons monk fruit sweetener
- 1 teaspoon vanilla extract or vanilla bean powder
- 3 ice cubes
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender and blend until smooth.
Nutrient-Dense Smoothies: Super Greens Smoothie
Ingredients
- 2 cups of coconut water
- 1 frozen banana
- ½ cup frozen pineapple
- 1 large celery stalk (chopped)
- 1 handful of fresh spinach
- ½ cup of cucumber
- 1 teaspoon spirulina
- 1 tablespoon of chia seeds
- 1 tablespoon of coconut cream
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender and blend until smooth.
Vanilla Smoothie
Protein Milkshake With Oats, Banana in jar with paper drinking straw on concrete background. Closeup view, selective focus. Concept of vegan sporty healthy lifestyle
Ingredients
- 1.5 cups of almond milk
- ½ cup of yogurt (cows, goats, or coconut)
- 1 heaping tablespoon cashew butter
- 1 teaspoon vanilla bean (powder or extract)
- 1 frozen banana
- 2 scoops of vanilla protein powder
- 1 teaspoon of flax seeds
- Pinch of sea salt
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender and blend until smooth.
Nutrient-Dense Smoothies: Peanut Butter & Jelly Smoothie
Ingredients
- 1.5 cup of nut milk
- ⅓ cup frozen blueberries
- ⅓ cup frozen raspberries
- 2 scoops collagen powder
- ½ tablespoon chia seeds
- ¼ teaspoon cinnamon powder
- 2 tablespoons natural peanut butter
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender and blend until smooth.
Nutrient-Dense Smoothies: Mint Chocolate Chip Smoothie
yummy vegan Mint Chocolate Chip Smoothie Mug
Ingredients
- 2 cups of coconut milk
- ½ frozen banana
- 5-10 fresh mint leaves
- 3 drops of mint essential oil
- ½ an avocado
- 1 handful spinach
- 1 scoop plain or vanilla protein powder
- ⅓ cup yogurt (cow, goat, or coconut)
- ¼ cup cacao nibs (to top)
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender except the cacao nibs, and blend until smooth. Add cacao nibs and stir in using a spoon.
Nutrient-Dense Smoothies: Cookie Dough Smoothie
Ingredients
- 1.5 cups almond milk
- 1 heaping tablespoon of cashew butter or almond butter
- ¼ cup cashews
- 1 teaspoon vanilla bean (extract or powder)
- 2 Medjool dates (pitted)
- ¼ cup yogurt (cows, goat, or coconut)
- 2 scoops collagen or vanilla protein powder
- 1 tablespoon hemp seeds
- ½ teaspoon cinnamon powder
- 4 ice cubes
- ¼ cup cacao nibs (to top)
Optional nutritional boost add-ins: (pick one or two!) 1 teaspoon of: reishi, cordyceps, lion’s mane, chaga, ashwagandha, maca, camu camu, turmeric, acai powder, hemp seeds, flaxseed, chia seed, spirulina, chlorella, bee pollen, green supplement powder, or a probiotic capsule.
Instructions
- Add all ingredients to a blender except the cacao nibs, and blend until smooth. Add cacao nibs and stir in using a spoon.
Add the best antioxidant to your smoothies: Cacao Bliss!
I was so excited when I found out about the power of a unique type of Peruvian chocolate. You see, most chocolate is grown over on the west coast of Africa. But small batches of chocolate also come from the jungles of Peru. And the difference is incredible. Peruvian cacao is not only sweet like regular milk chocolate— It’s also one of the healthiest and highest antioxidant foods on the planet. This unique chocolate isn’t processed like mass-produced chocolate and contains no unhealthy fats or sugars, so that all of its health benefits aren’t just preserved, but maximized.
Being 12x healthier than blueberries…
16x healthier than kale…
And 37x healthier than even broccoli.
This delicious chocolatey gift has been the food of emperors for nearly 2,000 years. And the growing process was finally perfected during the late Incan empire. Which is what gives us this unique Peruvian chocolate that not only tastes delicious but can also…
- Promote healthy blood sugar
- Reduce free-radicals & fight inflammation, thereby slowing down aging in the body
- Make you fall asleep faster and STAY asleep through the night
- Even help to prevent brain aging
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