In an excerpt from my 14 raw vegan weight loss smoothies article, I state that smoothies “aid in obesity prevention and add countless other health benefits.” (1)
They are a great addition to any diet… yummy and full of health-packed nutrients!
Following a smoothie advent calendar can help you incorporate new ingredients into your diet everyday for 24 days. Use the following base recipe and each day mix and match ingredients to create an all new smoothie. Each smoothie will help renew your body, mind and health.
Smoothie Base Recipe:
- 1 cup 100 percent fresh orange juice
- 1/2 cup water
- handful of parsley (alternate with cilantro)
- handful of spinach (alternate with kale or other greens)
- 2 bananas (scrape the inside of the peel with a spoon too!)
- 1.5 cups frozen blueberries (or try fresh blueberries)
Now for the next 24 days, follow the suggested advent calendar to boost your smoothies flavor, texture and nutrition!
Twenty-four of the best superfoods for smoothies
1. Chia seeds: Chia seeds contain significant amounts of calcium, phosphorus, potassium, zinc, copper, and manganese. Adding chia seeds to your smoothie can help improve weight loss, increase energy, relieve joint pain, prevent blood clots, stabilize blood sugar and blood pressure, reduce inflammation, and improve digestion.
Chia seeds have a mild nutty flavor, making them perfect for smoothies. Adding one tablespoon of chia seeds to 8 ounces of your green smoothie is a great way boost the its nutritional profile. You can add chia seed whole, grind them into a flour, or use chia gel. (2)
2. Hemp seeds: Hemp seeds are nutrient dense seeds that have a slightly nutty flavor and are soft in texture. Hemp seeds are a significant source of omega-3 and omega-6 fatty acids. They possess a potent anti-inflammatory property, making them great for those with asthma, multiple sclerosis, arthritis, eczema, psoriasis and allergies. Adding two tablespoons of hemp seeds to your smoothie will provide a protein and nutritional boost to your base recipe! (3)
3. Maca powder: Maca is native to the Andes Mountains and has been used for centuries for everything from enhancing fertility, boosting the immune system, increasing libido, and energy. Maca has also been found to improve memory and reduce migraines. Maca has a mild, nutty flavor with a hint of butterscotch. Start by adding 1 teaspoon to your smoothie and build up to 2 tablespoons over time. (4)
4. Bee Pollen: Bee pollen is a complete food that is high in antioxidants, reduces allergies, promotes fertility, and improves athletic performance. Bee pollen has also been shown to help with symptoms of anemia, colitis, constipation, asthma, sinusitis and bronchitis. It is loaded in B vitamins that help reduce stress and promote longevity. Either blend 1 tablespoon of bee pollen into smoothie or sprinkle on top like candy! (5)
5. Coconut Oil: Ninety percent of coconut oil is composed for medium chain fatty acids, which are easily digested and sent to the liver for energy production. Add 1-2 tablespoons to a smoothie for a healthy fat boost! (6)
6. Goji Berries: Goji berries are an excellent superfood that provides you with protein, trace minerals and other nutrients. These small, pink berries have a mild tangy flavor that will boost the nutrition of your next smoothie. Goji berries are loaded in antioxidants that help boost the immune system and are helpful for those who suffer from autoimmune diseases. Eating goji berries can also help improve vision and protect against heart disease. Boost your smoothie by adding a 1/4 cup dried goji berries. (7)
7. Chlorella: Chlorella is a superfood due to it’s chlorophyll content. The chlorophyll helps the body process more oxygen, cleanses the blood, promotes tissue growth and repair, and helps detox heavy metals from the body. Add one teaspoon of chlorella powder and enjoy a greener green smoothie! (8)
8. Dulse: Sea vegetables are a good source of magnesium, potassium, folate, vitamin K, calcium, iron and protein. One teaspoon of dulse flakes contain over 100 percent of your daily value of iodine! Add 1/2 teaspoon of dulse flakes to your next smoothie. Be careful not too add too much in order to avoid having a salty “ocean” flavor smoothie. (9)
9. Cacao: Cacao contains magnesium, iron, chromium, anandamide, theobromine, manganese, zinc, copper, vitamin C, omega-6 fatty acids, phenethylamine, tryptophan, phosphorus, and calcium. Cacao also provides a powerful dose of antioxidants that includes polyphenols, catechin, epicatechins and flavonoids. Pairing cacao with blueberries, acai, pomegranates or goji berries will reduce the bitterness of the cacao. Add one tablespoon of cacao powder to your next smoothie for a decadent treat. (10)
10. Wheatgrass powder: Wheatgrass is high in antioxidants, iron, calcium, magnesium, vitamin A, vitamin C, and vitamin E. It is considered a “medicinal superfood” and is good for those who have anemia, diabetes, tooth decay, high blood pressure, digestive problems, high cholesterol, bladder infections, kidney stones, colds, bronchitis, fever, sore throat, gout, liver disorders, ulcerative colitis, arthritis, skin conditions and cancer. Add one teaspoon of wheat grass powder to your next smoothie! (11)
11. Walnuts: Adding walnuts or walnut butter to your smoothie is a great way to increase healthy fats and protein. Walnuts are also a great source of vitamin E and have cardiovascular protective benefits. Add tablespoon of walnut butter to your next smoothie or sprinkle walnuts on top! (12)
12. Turmeric: Turmeric pairs well with carrots, ginger and pineapple when added to a smoothie. It has potent anti-inflammatory benefits, aids in weight loss, has anti-cancerous properties, and is anti-bacterial, anti-viral, and anti-fungal. Turmeric helps improve skin health and is thought to help stave off Alzheimer’s disease, arthritis, asthma, cancer, diabetes and depression. Turmeric has a slightly bitter taste but adding a 1/2 teaspoon to your smoothie with carrot juice, ginger and pineapple will give your smoothie a tropical taste! (13)
13. Eggshell powder: Eggshell powder is a great source of calcium carbonate. Studies show that eggshell powder is a better form of calcium carbonate than food grade purified calcium carbonate. Add one teaspoon of eggshell powder to your next smoothie to boost your calcium intake! (14)
14. Flax: Flax seeds are a good source of omega-3 fats. They have anti-inflammatory benefits, improve bone health, protect against heart disease, cancer, and diabetes. Like chia seeds, you can add them whole, ground, or in gel form to you next smoothie. One tablespoon of flax will provide a rich, nutty flavor to your green smoothie! (15)
15. Sprouted amaranth: Sprouted amaranth is an ancient grain that has an excellent flavor after sprouting. Tossing amaranth sprouts into your smoothie will provide vitamins A, B, C and E, calcium, iron, magnesium, niacin, phosphorus, potassium. Add 1-2 tablespoons of amaranth sprouts to your smoothie and then blend until smooth! (16)
16. Aloe gel: Aloe Vera gel is made up of water, 20 minerals, 12 vitamins, 18 amino acids and 200 phytonutrients! Aloe Vera gel can boost immune function, accelerates recovery after exercise, alleviates joint and muscle pain, and stabilizes blood sugar. Add 1 medium aloe leaf to your next smoothie! (17)
17. Spirulina: Spirulina is a good source of protein, fatty acids, B complex vitamins, vitamin K, vitamin E, beta carotene, zinc, copper, iron, manganese, and selenium. Spirulina is 62 percent protein! Add two teaspoons of spirulina to your next smoothie to boost your protein and your bodies immunity! (18)
18. Avocado: Avocados provide a thick creamy texture to your smoothie and pair well with strawberries, pineapple and bananas. They are high in protein, potassium, and a great source of fiber and healthy fat. One-quarter of an avocado can provide a silky texture to your next smoothie. (19)
19. Raw Honey: Raw honey contains all B complex vitamins, vitamin A, C, D, E, and K, magnesium, sulfur, phosphorus, iron, calcium, chlorine, potassium, iodine, sodium, copper, and manganese. Use raw honey to sweeten your smoothie or pair with cacao, dulse and nut butters. Sweeten your smoothie to taste! (20)
20. Almond butter: Almonds are a good source of biotin, vitamin E, manganese and copper. Studies show that almonds protect against heart disease and diabetes. Either sprinkle slivered almonds on top of your smoothie and add a spoonful of almond butter to your smoothie to improve the texture and nutrition of your smoothie. (21)
21. Kelp powder: Like dulse, kelp is a good source of magnesium, potassium, folate, vitamin K, calcium, iron and protein. Kelp is also a rich source of iodine! Re-hydrate kelp and add a few strands to your smoothie and blend. Kelp is not salty like dulse and is a great way to get more sea vegetables. (9)
22. Acai berries: Acai is a great accent to any smoothie but pairs will with banana, papa, blueberries, and cacao. Acai is loaded with antioxidants and phytonutrients. Add acai juice or powder to your smoothies to boost your antioxidant intake. (22)
23. Mesquite powder: Mesquite powder has a molasses-like flavor with a hint of caramel. It pairs well with cacao powder in a smoothie. Mesquite powder is high in protein and low on the glycemic index. It is a good source of calcium, iron, lysine, manganese, zinc, and potassium and is a great natural sweetener for smoothies! (23)
24. Carob powder: Carob powder is a great caffeine free alternative to cacao. Carob is 60 percent protein and is a good source of insoluble fiber. One study found that carob powder may prevent some cancers. Pair carob with mesquite, banana and nut butters for a creamy smoothie. (24)
Great list! This is much much better than the chocolate advent calendar that is tempting you at the endcap of your favorite grocery store. With this raw superfood advent calendar you can indulge this holiday season, and improve your health at the same time.
Try 24 days of green smoothies!
Raw Michelle is a natural health blogger and researcher, sharing her passions with others, using the Internet as her medium. She discusses topics in a straight forward way in hopes to help people from all walks of life achieve optimal health and well-being. SUBSCRIBE here to get more from Raw Michelle!
Sources for this article include: