Healthy Fruit and Veggie Blends

Berry and Beet Power Blend

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Makes 2 large servings

  • ¼ cup          medium beet
  • 1 cup           strawberries
  • ½ cup          raspberries
  • 1 cup           microgreens, sprouts
  • 1 head         romaine lettuce
  • ½                 avocado
  • 3 Tbsp.        local honey
  • 6 leaves      fresh basil
  • 2 Tbsp         coconut oil
  • as desired,  protein powder or hulled hemp seeds
  • 3-4               ice cubes (to keep it cool while blending)
  • as needed  water or almond milk

Veggie Drink

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Makes 2 large servings

The purpose of this recipe is to keep it simple while helping to support the quality, variety and quantity of nutrients we need in a day.  Select organic ingredients when available.  This is a simple ‘starter’ recipe for a vegetable drink as a meal replacement.

  • 3 cups         leafy greens of choice
  • 2 each         carrots
  • ¼ each        raw beet
  • 1 each         apple
  • ½ cup          blueberries
  • 4 sprigs       parsley or other herbs
  • 2 Tbsp.        raw almond butter
  • Add:            Nutritional boost of choice (i.e., hemp seeds, whey powder, Vital Scoop, or nutritional yeast)

Add about 2-3 cups of water to your blender and start adding things in! It’s that simple. If you have a high-powered blender you will not have to do any chopping in advance.  Blend to desired thickness, adding additional water if needed. Add the almond butter right before the end so it doesn’t end up on the side of the container.  Pour into glass and serve.  (Makes 2 large servings) 

To ensure a variety of nutrients (and to avoid food allergies and sensitivities) it’s best to eat different foods each day.  If you will use the recipe as a way to start each day, swap out the vegetables, nuts and booster powder to other foods within the food families.


Creamy Breakfast Shake

  • Yogurt / Kefir – 6 ounces
  • Protein – add as desired to increase protein to about 20 grams in total for the shake if using it for a meal replacement (ideas: Tablespoon or two of hulled hemp seeds, serving of collagen peptides)
  • Thickener – ½ banana or ½ avocado
  • Coconut oil and/or Coconut manna (ground whole coconut) – at least a tablespoon
  • ·Organic raw cacao and or Ground flax seeds – Tablespoon or more
  • Vanilla extract – ½ teaspoon
  • ·Ground Spices to taste (provide a variety of healing properties): Cinnamon, Ginger, Cardamom, Turmeric
  • Blackstrap molasses (good for potassium and flavor with a little sweetness)
  • Almond Milk – for thinning, especially if using protein powder

 


Other ideas of flavor and nutrient combinations:

Blend to taste and add herbs as available or desired.  Reduce formula down to usable serving size.

·         Kale-Cucumber-Peas-Apple-Blueberry Blend

·         Carrot-Beet-Dandelion Greens-Cucumber-Cilantro Blend

·         Carrot-Kale- Celery-Parsley Blend


Nutrient dense items to consider including in any blend:

Chlorella, Spirulina, Ground flax, Hemp seeds, Pumpkin seeds, Nut butter, Collagen peptides, Bone broth, Good quality protein powder (i.e., Vital Scoop with protein, greens, fiber and fruit), Yogurt, Kefir, Ginger, Cinnamon, Cooked lentils, Cooked black beans, Coconut oil