10 Best Healthy Smoothie Recipes

Smoothies are a fantastic and convenient way to pack a bunch of nutritious goodness into one delicious glass.  They’re ideal for busy people who want to maintain a healthy lifestyle.  Satisfying, fast and easy – adding smoothies into your regular kitchen repertoire will be a game changer for your health.  Quench your cravings! The ultimate breakfast of champions! Stabilize blood sugar levels! Get your antioxidants! Seriously I need my own smoothie infomercial. These healthy smoothie recipes were all created in my kitchen with taste and nutrition being the priority. FullSizeRender (6)

The thing is, I still hear from people  who “don’t like” smoothies because they don’t turn out. They report chunky, brown sludge that no one in the family will consume.  Usually this comes from either combining too many of the wrong ingredients, having an old worn out blender or using too little liquid. Folks, consider this your smoothie rescue intervention. Here are 10 of our most popular tried and tested fool-proof smoothie recipes! They were all first posted on our Belle Method Instagram account and got lots of great feedback!

Make ’em. You can thank us later!

(Note: these were all made with a Nutri-Bullet as you can see in pictures. About $89-$99 at Bed Bath and Beyond, Walmart etc. You can also invest in a Vitamix or Blendtec if you’re serious about upping your smoothie game!

1. BASIL BEAUTY BLAST: Basil is currently growing like crazy in our garden so here’s a solution: blend it! Basil herbs are full of phytonutrients and high in vitamin A ( anti-aging!). Recent research also shows that basil may help treat arthritis and inflammatory bowel diseases. Adding garden fresh cherry tomatoes and hemp heart omegas will give your skin a glow!

INGREDIENTS: 7 fresh organic strawberries, 1/2 cup peeled chopped cucumber, 4 cherry tomatoes, 1/2 cup frozen mango, 1 tbsp hemp hearts, 1 tsp chia, 4-5 medium to large basil leaves. Blend with water or coconut water and enjoy!

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2. KALE-SAURUS SMOOTHIE: Craving some green kale goodness in your life? Celebrating St Patty’s Day? Here’s a tasty healthy option. Note: I like using baby kale versus the larger leaves because they’re easier to digest. Another option is to use lacinato kale versus curly kale. Lacinato or “dinosaur kale” is softer and less fibrous in your smoothie.

INGREDIENTS: 1 chopped pitted peach, 5 organic strawberries, 1/2 banana, 2/3 cup plain yogurt (I used vegan coconut yogurt because of diary allergies, but plain greek yogurt could work for you too), blend with almond or hemp milk to taste.

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3. SUPERFOOD SPRING-IN-A-CUP SMOOTHIE: Creamy with just the right amount of sweetness. This recipe includes raw organic bee pollen (available at most health food stores). Bee pollen is loaded with enzymes for digestion, can help with seasonal allergies, boosts your immune system and cleanses the liver. Get some now!

INGREDIENTS: 1 chopped mango ( or 3/4 cup frozen), 1 cup chopped peeled cucumber, 1 banana, 1/2 avocado, 1/2 cup strawberries or raspberries, 1 tsp chia seeds, 1 tsp organic raw bee pollen. Blend with non dairy milk and enjoy!

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4. CREAMY CHLOROPHYLL MINT SMOOTHIE: The ultimate green power drink! Chlorophyll is the green pigment in plants that facilitates photosynthesis. We all know dark leafy greens are healthy – that’s largely because of the chlorophyll they contain. Cooking greens destroys their chlorophyll, so you can supplement by adding a liquid version (available at most health food stores). Try this cancer fighting, blood cleansing, breath freshening, iron boosting recipe!

INGREDIENTS: 1 banana, 1/2 avocado, 3/4 cup peeled chopped cucumber, 1/4 cup fresh mint leaves, 1 orange, 1 tbsp chlorophyll. Blend with water or coconut water and enjoy!

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5. STRAWBERRY PROTEIN “MILKSHAKE”: This protein and omegas packed treat will fuel your brain and keep you going for hours! Subtly sweet, filling and guaranteed to please even the fussiest of eaters!

INGREDIENTS: 1/2 banana, 1/2 avocado, 1 cup frozen strawberries, 1 tsp flax seeds, 1 tbsp all natural peanut or almond butter, 1 scoop vanilla vegan (try Sun Warrior, Vega or Genuine Health) protein, 1 tsp honey. Blend with non-dairy almond, hemp or coconut milk and enjoy!

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6. PARSLEY DETOX SMOOTHIE: Parsley is waaaay underrated! Beat the bloat and drink this. This immune boosting garnish boasts many benefits including: natural diuretic to flush water retention, blood pressure regulation, high in folic acid, digestive aid and natural breath freshener.

INGREDIENTS: 2/3 cup frozen mango, 1/2 banana, 1/2 cup fresh parsley, 2 pitted dates, 1/2 avocado, 1 tbsp ground flax seeds, 1 tbsp hemp hearts. Blend with coconut water and enjoy!
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7. HONEYDEW PEACH SMOOTHIE: This smoothie is a straight up treat. If you’re having a sugar craving, drink this instead! You’ll definitely be satisfied afterwards.

INGREDIENTS: 2/3 cup chopped honeydew melon, 1/2 frozen banana, 1/2 cup raspberries, 1 peach, 1 scoop vegan vanilla protein. Blend with unsweetened almond milk or even just water. Enjoy!
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8. PAPAYA MAGIC SMOOTHIE: This might be the ultimate digestive aid in a glass that actually tastes really good. Papaya contains powerful enzymes to help break down your food. Your belly will thank you for this one.

INGREDIENTS: 3/4 cup chopped papaya, 1/2 cup chopped peeled cucumber, 1/2 banana, 2 tbsp chia seeds, 3/4 cup frozen strawberries. Add coconut water to taste and blend!
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9. CHUNKY MONKEY MACA CHILLER: This smoothie is off-the-hook delicious. And it contains superfoods to pump you up for a marathon, or just your Monday. Either way, get ready for serious energy (and libido!) boosting power. Make sure you get gelatinized maca powder that’s easier to digest.

INGREDIENTS: 1 frozen banana, 1 tbsp almond butter, 1/4 cup raw cashews, 1 tbsp raw cacao nibs, 1/2 tsp cinnamon, 2 pitted dates, 1/4 tsp pure vanilla extract, 1 tsp chia seeds, pinch himalayan sea salt, 2-3 ice cubes. Blend with unsweetened vanilla almond milk and devour!
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10. BLUEBERRY BLISS SMOOTHIE: Drink this and get super powers! Arugula is one of the healthiest greens out there. In smoothies however it can have a peppery flavour that not everyone likes. This combination takes the edge off and will make everyone an arugula lover! Some arugula health benefits include lowered risk of cancer, healthy bones, and improved eyesight. It has antioxidant properties and is good for healthy skin. It also helps in strengthening the brain, improving metabolic functions, mineral absorption, and boosting the immune system. Arugula is beneficial for weight management as well.

INGREDIENTS: 1/2 banana, 1/2 avocado, 1 nectarine, 3/4 cup organic blueberries, 1 cup arugula, 1 tsp chia seeds. Blend with unsweetened non-dairy milk and fuel your body!

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Want more? Follow us on insta where we post new healthy smoothie recipes every week! If you’re looking for more holistic nutrition coaching, meal planning and complete custom food programs – contact us! We’ve launched Belle Nutrition and would love to help you optimize your health and reach your wellness goals. Here’s to your health!FullSizeRender (4)

 

 

Fertility Tips from a Naturopathic Doctor

 

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What are your top 3 overall tips for increasing fertility? 

  1. Know your cycle. Most of us are in the dark about our menstrual cycles. We’ve spent our peak fertility years as women trying not to get pregnant and even trying not to have our periods. Then, when the time comes to try to conceive, we are in the dark. I really encourage my patients to read Taking Charge of Your Fertility by Toni Weschler, MPH. It’s a mind-blowing read – it’s the stuff your mom was supposed to tell you, but didn’t. Get to know what your normal menstrual cycle is for at least 3 months before trying to conceive.
  2. Understand the most harmful measures that need to be eliminated. Whether you’re a smoker, a heavy drinker, coffee-addict, a stress-a-holic, an over- or under-exerciser and/or an over- or under-eater, it’s going to drastically affect your ability to conceive. These measures need to be under control before beginning your journey. Both partners need to be engaged in cleaning up their diet and lifestyle.
  3. Take out the junk. The toxic junk, that is. Clean out your home of endocrine disruptors like phalates and PCBs, reduce your exposure to heavy metals like lead and mercury, pesticides, radiation, and air pollution. I even recommend patients speak with their prescribing physicians or pharmacists about the risks their medications may have on their ability to conceive.

We know folic acid is important to prevent neural tube defects in babies. Can we increase folic acid levels enough through nutrition alone?

This is definitely a hot topic these days, especially with new research coming out that we can overdo folic acid. Overall, the answer is, yes, you likely could get enough folic acid from diet alone if you are extremely diligent about it. We can get folic acid from whole grains, dark green leafy vegetables, liver, and legumes. However, the reason supplementation is recommended is because of just how important it is to get the right amount. With natural fluctuations in soil levels, food quality, etc. it’s better to rely on a good-quality supplement to ensure adequate levels of folic acid, as opposed to risking not getting enough. Currently, the Society of Obstetricians and Gynaecologists of Canada and the Motherisk Program recommend 0.4-1mg of folic acid taken in supplement form, along with getting more folic acid in the diet. It is recommended this supplementation begins a few months before conception and is continued throughout pregnancy and while breastfeeding.

 

What are your favourite Naturopathic Doctor recommended foods for future mamas? 

FAT! The right kinds of fats. Stick with organic coconut oil and milk, sesame oil, macadamia oil, olive oil, avocado, and nuts and seeds. Avoid deep-fried foods, trans fats, heavy amount of saturated animal fats, and manufactured fats, like margarine.

Filtered water. Lots of it. Stay extremely well hydrated. Consuming coconut water can help with this, too.

Protein. We’re trying to grow a human here, after all. We’re going to need protein (aka. the building blocks of life) to do that. Animal sources (including eggs and fish) will provide wonderful complete protein, but be impeccable about your choices. I recommend sticking with organic, grass-fed animal products. This may be hard on the wallet. If so, have it some meals as opposed to all and use a combination of plant-based proteins to achieve complete proteins at other meals.

Carbohydrates. Yes, you need to eat carbohydrates. No, I’m not talking about bingeing on white bread. I’m talking about loads and loads of vegetables, fruit in moderation, and grains in moderation. We need carbohydrates as a fuel source for us and baby. Upon conceiving, beta-hCG will completely adjust how we metabolize carbohydrates to benefit the develop fetus. Get comfortable with healthy, whole carbohydrates now.

Do you have any recommended resources or books?

As mentioned above, I love Taking Charge of Your Fertility by Toni Weschler, MPH. It isn’t just about conception, it’s also about natural family planning, and general menstrual cycle information.

Once pregnant, I highly recommend Dr. Aviva Romm, MD’s Natural Pregnancy Book. It’s a fantastic resource for nutrition, exercise and natural remedies for common pregnancy complaints.

From a parenting perspective, one of my patient’s recommended And Baby Makes Three by PhDs John & Julie Gottman, which my husband and I have thoroughly enjoyed as a way to understand how to maintain our marriage after baby.

Hypnobirthing by Marie Mongan is totally fabulous. This is actually a really wonderful pre-natal course to take to prepare for birth. I call it Lamaze on steroids. The book is the recommended resource to go along with the course.

For your partner in birth, whomever that may be, I recommend The Birth Partner by Penny Simkin. It’s a very informative book to read prior to delivery to get prepared for labour.

 

Is there any food women should avoid consuming besides caffeine and alcohol? 

Oh my! There is a whole list of foods. You could make yourself crazy over avoiding things like parsley, cured meats, soft cheeses, sushi, etc. It’s not to say that learning about the commonly problematic foods isn’t important, but I really encourage women to focus more on the really terrible foods that they should be avoiding. A lot of women tend to see pregnancy as a time to let go and not worry about weight gain, since it’s going to happen anyway with baby. This is so not true. Gaining too much weight is equally as problematic because risks for their developing fetus, and risks for mom during and after pregnancy. Consider the end-goal. We are growing a human here. This is the ultimate time to eat well. Why would we use this time to eat ice cream, soda and chips until the cows come home? Cravings happen. I totally get that and have been there – there is nothing standing in your way. But constructing a pregnancy diet entirely of crap food is only going to create problems for you and for baby.

Stay away from:

  • soda
  • fruit juices
  • deep-fried foods
  • processed sugars
  • hormone- and antibiotic-filled animal products
  • processed grains

What’s the biggest mistake you see women make when trying to get pregnant? 

Stressing to the max. Once fully engrained in the world of basal body temperature, cervical mucus, cervical position, ovulation predictor kits, etc. it’s very very easy for women to become completely obsessed, which takes all of the fun out of trying to conceive. I have been this woman. When my husband and I first conceived in the spring of 2015, it was actually unintentional and occurred on my very first cycle after having my copper IUD removed. As such, we had an ectopic pregnancy and miscarried at 5 weeks. This began a stressful of “can I ever get pregnant again” and “if I get pregnant, will it end tragically again”? It’s no fun. It literally took major lifestyle shifts including job changes and relocating out of the city for us to successfully conceive. I highly encourage women to care enough, but not to stress to the max. Look at your lifestyle factors and your mental/emotional factors – are there things standing in your way. Look into fertility meditation programs like those by Belleruth Naparstek to get yourself in the right headspace to conceive.

What is the number one piece of advice you want to give women reading this who are trying to conceive?

Understand that this process can take awhile. 6 months to a year is considered normal. But, if you are planning to conceive let your naturopathic doctor know early on and you can work together to optimize your chances.