Smoothies like this Super Berry Protein Smoothie are full of healthy proteins and fats and are a great way to get your nutrition in after a workout or if you’re busy and short on time. I usually have my smoothie right after my workout in the morning and sometimes have another in the afternoon for a snack.
I credit smoothies like this one with helping me get back to a healthy weight and regain muscle after experiencing wasting from toxic mold illness. I often make mine with kefir instead of coconut milk, which I make from raw goat milk–it’s creamy and delicious and has far more probiotics than yogurt you buy from the store. It’s easy to make your own and you can order the grains to make it online.
Not all smoothies are created equal, though, and it’s better to make your own at home. Many smoothies are too high in sugar in the form of added sweeteners or too much fruit, Therefore, I recommend a small amount of fruit, like ½ a cup of berries.
Many smoothies are too low on protein, so it’s not good to replace meals all the time with them. Protein powders don’t have complete amino acid profiles and too much whey protein can be inflammatory.
It’s important to add a healthy fat as it will help keep you full longer and help prevent food cravings. I like coconut oil or MCT (medium chain triglycerides), which is refined from coconut oil. My favorite is Bulletproof™ Brain Octane®, which is rapidly absorbed for quick energy. Or you could add ½ an avocado or almond butter instead.
You can also add flax and chia seeds for extra fiber, protein and omega 3 oils (I soak mine for at least 12 hours).
It’s best to add the liquids first and the heavier ingredients in last, so it mixes easier. You can add additional liquid if it doesn’t blend smoothly.
Recipe: Super Berry Protein Smoothie
- ½ cup organic coconut milk, almond milk, or kefir
- ½ cup frozen organic strawberries or blueberries
- 1 handful handful raw spinach or kale (or lightly steamed, drained, and cooled to be Bulletproof compliant)
- 1-2 scoops grass-fed whey protein or collagen protein
- 1 tbsp MCT oil or coconut oil
- 1 pinch sea salt
- raw pastured egg yolk (optional – for extra protein)
- 1 tsp vanilla (optional)
Put all ingredients, excluding protein powder, in a high-speed blender and mix. Add protein powder and blend at low speed (mixing at high speeds may break down the protein).