Smoothie Chart Download + Resources

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Our Favorite Smoothie Staples

Although smoothie recipes are great, we rarely stick to an exact ingredient list. We truly believe in the healing power of food, and always add in whatever we feel our body is needing on any given day. Use the key below to identify some ways to supplement your smoothie.

When adding any new superfood or adaptogen to our smoothies, we always start out small by adding just 1-2 teaspoons before arriving at the suggested serving size.

Don’t overdo it. Try out 1 or 2 of the following for a few days to see how your body reacts to the additive before adding in more.

Fat Sources

• Organic Coconut Oil – Nutiva: Another healthy source of fat. Helps to boost good cholesterol, and can help burn fat, and calories.
• Coconut Yogurt – We love making our own, and are so impressed with how well these probiotics help our gut-health. Try this Autoimmune Sisters recipe for homemade Coconut Yogurt.
• MCT Oil – Nature’s Way: MCT oil is a supplement made from a type of fat called medium-chain triglycerides. MCT oil is easy for your body to absorb quickly and uses for quick energy. While MCT oil is based on coconut oil, it has a higher concentration of MCTs compared to coconut oil. This means your body breaks coconut oil down differently, absorbing it more slowly and storing it as fat.
• Nut Butter – Look for a brand with only nuts and salt, no other additives. We love using almond butter, cashew butter, natural peanut butter and sunflower seed butter.

Protein Sources

• Collagen – Native Path: Collagen powder contains numerous amino acids and is rich in L-lysine (an amino acid) and other amino acids including L-arginine.  Several studies, one randomized of more than one hundred subjects who supplemented with the amino acids L-lysine combined with L-arginine showed that the combination reduced salivary cortisol levels as well as anxiety.
• Organic Whole Flaxseed – Terrasoul: A great source of fiber, Flaxseeds are one of nature’s richest food sources of lignans, potent antioxidants that fight free radical damage and act as phytoestrogens.
• Organic Hemp Hearts – Manitoba: An incredible plant based source of biologically available and easily digested protein, hemp seeds also contain a healthy anti-inflammatory 3:1 ratio of omega-6 to omega-3 fat.

Superfoods/Adaptogens

• Organic Acai Powder – Navitas Naturals: In addition to being full of antioxidants, Acai is an incredible source of plant-based iron, calcium, fiber and vitamin A. Superfood Acai even has beneficial omega fats, including oleic acid, one of the most important fats in olive oil.
• Organic Ashwagandha Powder – Terrasoul: An effective, evidence-based remedy for anxiety, stress, and insomnia, ashwagandha also has anti-inflammatory properties. FYI: It is best to take ashwagandha in the root form (as a powder) rather than the leaf form.
• Organic Bee Pollen – Alovitox: Bee pollen is a low volume high intensity superfood loaded with nutrients and is a complete protein source. It’s also an excellent source of vitamin A and also has B vitamins, magnesium, iron and zinc.
• Raw Cacao Powder – Terrasoul: Raw cacao is a true superfood. In addition to being one of the highest plant-based sources of iron (which is essential for hair and thyroid health)and magnesium (the most deficient mineral in the Western world), raw cacao powder has over 40 times the antioxidants of blueberries and more calcium than cow’s milk.
• Organic Camu Camu Powder – Anthony’s: The more stress your body is under, the more vitamin C your body needs. And your body doesn’t just need vitamin C to lower cortisol and fight stress, this critical antioxidant is essential for more than 300 different functions in your body.
• Organic Dates – Terrasoul: Dates are a high nutrient food to include: fiber, disease-fighting antioxidants, supports bone health and blood sugar control.
• Organic Ginger Powder – Anthony’s: We use ginger for its incredible therapeutic and antioxidant properties: it maintains normal blood circulation, remedies motion sickness, improves absorption of essential nutrients, prevents colds and flu’s.
• Organic Goji Powder – Navitas: One of the richest sources of antioxidants on the planet, Goji berries (and goji powder) are a powerhouse of nutrition and a great source of vitamin A, vitamin C, more than 20 trace minerals and vitamins such as zinc and iron as well as anti-inflammatory phytonutrients.
• Lucama Powder – Terrsoul: Lucuma is a super fruit that is rich in antioxidants, iron, zinc, calcium, vitamin C, vitamin B3 and protein. Lucuma is praised for its immune-boosting health benefits and ability to speed up the body’s natural healing process. Lucuma has a caramel, maple-like flavour with a low GI index, making it the perfect superfood for creating nutritious salted caramel-flavored smoothies!
• Organic Maca Powder – Kiva Organics: From insomnia to low energy, hot flashes to vaginal dryness and low libido, and even anxiety and depression, maca has consistently been shown to help women (and men!) with an array of bothersome hormonal symptoms.
• Organic Matcha Powder – MicroIngredients Organics: Matcha contains the nutrients from the entire tea leaf and contains more caffeine and antioxidants that typically available in green tea. There are a variety of benefits to support overall whole health such as protecting the liver and promoting heart health.
• Organic Tumeric Root Powder – Anthony’s: Turmeric is an incredible anti-inflammatory agent for our bodies. Curcumin, the main active ingredient in turmeric is what brings out the powerful anti-inflammatory effects and acts like a strong antioxidant.
• Organic Spirulina Powder – Anthony’s: With a balanced concentration and full spectrum of a vast array of vitamins, minerals, antioxidants and phytonutrients, the health benefits of spirulina are pretty mind-blowing.
• Supergreens Powder – Amazing Grass: One serving of Amazing Grass Supergreens delivers a nutritious blend of key nutrients, minerals, and natural levels of chlorophyll to help you supercharge your health.