It’s that time of year – time to get back on track with nourishing foods.
So this month I’m doing a simple smoothie series. Smoothies are a great way to pack in nutrition, and they can be tailored to meet any dietary restrictions. Plus kids love them!
The other great thing about smoothies is that they can be prepared in advance and are great for on the go breakfasts or lunches. They can even be frozen to make a breakfast popsicle your kids will love.
If you have a little one just starting solids you can spoon feed a thick smoothie. It’s an easy way to give them things like probiotics and cod liver oil. Be sure to leave out the honey if giving it to a child under one year of age.
A smoothie can be a meal on its own. I personally need to have a salty/starchy component to my meal or else I will feel cold. So if I drink a smoothie (which has lots of fat and protein) I like to pair it with a muffin or slice of bread or bowl of rice with salt. That gives a good fat/protein/carbohydrate balance and a good sugar/salt/saturated fat/starch balance – both of which are ideal for good health. It is especially important for adrenal health.
My first simple smoothie is kiwi strawberry. It’s perfect for the winter months. Kiwi is readily available in the store. Then add some strawberries from your summer freezer stash. It’s a delicious combination that is rich in vitamin C.
An added bonus of using strawberries is that they are the best source of ellagic acid. According to Nourishing Traditions, “strawberries contain a compound called ellagic acid, which is an antioxidant that helps detoxify carcinogens.”
The yogurt or kefir in the smoothie provides probiotics and enzymes to help digest lactose. The egg yolks provide so many nutrients – fat soluble vitamins A, D, E and K plus calcium, iron, phosphorus, zinc, thiamin, folate, vitamin B6 and vitamin B12.
I add a pinch of sea salt to smoothies for trace minerals. You can also add gelatin (use the non-gel form) and coconut oil.
Probiotic powder and liquid fermented cod liver oil can also be added in small amounts. You can also add avocado for thickness and dates for sweetness.
The end result is a refreshing kiwi strawberry drink. But when you look a bit deeper you see it is a nutrition powerhouse and a great way to start your day.
I sometimes make a large batch of smoothie on Sunday and pour it into individual cups. Then I can use them as needed throughout the week. If you are going to make the smoothies in advance leave out the coconut oil and gelatin. They will change texture as they sit in the refrigerator.
This recipe makes enough for two adults (average size smoothies) or three to four children.
A few words of caution. Do not add raw greens to your smoothies. Most of them contain oxalates in their raw forms. If you want to add greens be sure to cook them first.
Also, I don’t advise drinking smoothies every day. It’s a good addition a couple times a week. Change it up with other breakfasts throughout the week.
A strawberry kiwi smoothie is the perfect breakfast treat for the whole family. Stay tuned for more delicious flavors.
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Simple Smoothie Series: Kiwi Strawberry
A power packed smoothie to start the day.
- 1 cup total yogurt, kefir, sour cream, milk, coconut milk and/or coconut milk yogurt
- 2 egg yolks
- 1 cup strawberries (fresh or frozen)
- 1 kiwi, peeled and cut up
- 1/4 tsp. sea salt
- 2-4 Tbsp. honey and/or maple syrup (to taste)
- 2 tsp. gelatin (optional)
- 1 Tbsp. melted coconut oil (optional)
- 1/2 small avocado (optional)
- 2 dates (optional - leave out some or all of the honey if adding dates)
- In a blender combine the yogurt/milk, egg yolks, strawberries, kiwi, salt and sweetener. Blend until smooth.
- Adjust sweetness to taste.
- Add gelatin and blend.
- While the blender is running slowly pour in the melted coconut oil.
- Pour into glasses and serve immediately or store in the refrigerator.
- If making the smoothie for a child under one year of age leave out the honey. It is not safe for a small child. They should not need extra sweetener besides the fruit. Or you can add a bit of banana for extra sweetness.
- If making the smoothies in advance leave out the gelatin and coconut oil.
- If you do not tolerate eggs you can make the smoothie without egg yolks. The taste will not change.
- You can substitute a different kind of berry if you do not tolerate strawberries.
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In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. It will not change the cost of any products or services for you.