Mango Turmeric Smoothie and Chocolate Avocado Mousse
Smoothies are a staple in my household and I was super excited to talk smoothies on the first nutrition episode on Relish’d: Season 1 Episode 14. The three recipes from the show are below. I summarized the talking points from the at the bottom of this post.
Secret Ingredient Healthy Smoothie
from Two Peas and Their Pod blog
Ingredients:
3/4 cup unsweetened vanilla almond milk
1/2 banana
1/2 cup frozen blueberries
1/4 cup frozen cauliflower
1/2 cup packed spinach
1/2 teaspoon chia seeds
1/2 teaspoon ground flax
Directions:
Combine almond milk, banana, blueberries, cauliflower, spinach, chia seeds, and ground flax in a blender and blend until smooth.
Mango Turmeric Smoothie
This is a recipe that I developed. It isn’t super sweet, so add dates if you want a sweeter experience.
Ingredients:
1 cup frozen mango chunks
1 carrot, roughly chopped
1 cup spinach
1/4 cup raw cashews
1/4 cup white beans
2 pitted dates (optional)
1/4 teaspoon ground turmeric
1 cup water
Directions:
Combine mango, carrot, spinach, cashews, white beans, dates, and turmeric in a blender; add water. Blend until smooth, adding more water for a thinner consistency.
Chocolate Avocado Mousse
Inspired by The Kitchn
Ingredients:
1 avocado, pitted and peeled
2 tablespoons cocoa powder
1 to 2 tablespoons maple syrup
1/4 teaspoon vanilla extract
1 pinch salt
Blend avocado, cocoa powder, maple syrup, vanilla extract, and salt in a food processor or blender until smooth.
Show Notes:
I typically use somewhat of a formula when making smoothies.
Smoothie Formula:
1 or 2 fruits
1 vegetable
1 to 2 proteins
1 super food
1 liquid
Super Food definition: an ingredient that gives you a boost of a nutrient or nutrients that aren’t typically in the diet. Here a few examples:
Chia Seeds
1 tablespoon offers 60 calories, 5 grams carbohydrate, 3 gram protein, 5 grams fiber
They are an unprocessed whole food that is easily digested in the body
When hydrated, chia produces a thick gel that can be a great thickener for desserts and also is a good fiber source and keeps you full longer
It’s a great plant-based protein source
Flax Meal
1 tablespoon offers 30 calories, 3 gram carbohydrate, 3 grams protein, 1 gram fat, 2 grams fiber
It is a plant-based source of omega-3 fatty acids, which may help to lower blood pressure and decrease the chance of heart attack and stroke
Also buy it ground (or grind it in a spice grinder) to release the nutrients from inside the seed
Matcha (Green Tea) Powder
A powdered form of young green tea
A good source of catechin, an antioxidant that helps boost our immune system
Found to be have anti-inflammatory components and may help lower cholesterol
Cocoa and Cacao Powder
Cocoa powder has been through a roasting process and cacao is in raw form
A great source of fiber and iron
May reduce the risk of diabetes
High in antioxidants which could reduce blood pressure and inflammation
Turmeric Powder
A good source of curcumin, a compound found to be anti-inflammatory and antioxidant
Curcumin has been found to possibly help with symptoms of arthritis and could help reduce the risk of heart disease