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Smoothie Recipe

by in Antioxidants, Chronic Fatigue Syndrome, Kitchen Sink, Omega-3 Oils, Recipes, Weight Loss December 5, 2010

berriessmoothierecipe.jpgRecently someone told me that they “don’t have time to eat breakfast”.
I replied “you don’t have time to NOT eat breakfast. Not eating breakfast is killing you slowly. Your lifespan will be shortened by not taking care of yourself properly, therefore if you don’t eat breakfast you will REALLY be short on time.”
As much as some people don’t always enjoy my tongue in cheek responses to their bad cases of the “I cants”, not eating breakfast simply should just NOT even be viewed as an option.
From start to finish my smoothie recipe takes me all of 5 minutes and 38 seconds to make, including clean up time! This is the five minutes that will SAVE your entire day. Plus, all the cool kids are doing it (ie: my sister).
If you really are short on time you can drink this smoothie while you are getting ready for your day, or during your morning commute. To save time, I keep my blender, protein powder, flaxseeds, flaxseed grinder, and vitamins all together so it is not too overwhelming to deal in the morning.
In a blender add:

  • 1-2 cups of rice milk, almond milk, or soy milk (I do half water/half milk to save calories) You can also use organic juice (no high fructose corn syrup or food colorings please!)
  • 1/2 cup or more of frozen fruit (Buy a variety of all the different bags of frozen fruits your grocery store offers and mix it up: Blueberries, raspberries, strawberries, mango’s, peaches, and pineapple are all great. Peel bananas, chop, and freeze in baggies ahead of time.)
  • 1 scoop vanilla protein powder (Designer Whey vanilla is my favorite)
  • 1/4 cup plain yogurt
  • 3 Tablespoons of freshly ground flaxseeds (grind fresh to preserve the delicate omega-3 oils)
  • 1 scoop of L-glutamine powder (equivalent to 500mg) for those that have chronic digestive complaints, are easily prone to ulcers, IBS or food allergies, and need some extra gut healing help on a daily basis.

Blend and enjoy!
This delicious treat is one of the fastest healthiest breakfast meals you can make. Let me break it down for you:

  • The anti-oxidants, vitamins, and fiber in fruit are great for your cardiovascular system, and a MUST for any anti-aging program.
  • Protein powder in your smoothie will stabilize your blood sugar and energy levels, and aid your concentration abilities.
  • The pro-biotics in yogurt help insure optimal digestion as they break down your food in the large intestine
  • Flaxseeds are high in omega-3 oils, protein, and fiber. 3 Tablespoons of flaxseeds gives you 6 grams of dietary fiber! Fiber is great for anyone trying to lose weight as it stabilizes your blood sugar and keeps you feeling full much longer.
  • L-glutamine is the fuel of the enterocytes (cells that line our digestive tract), providing them with the food they eat ensures they are replenished on a regular basis. L-glutamine is especially helpful and healing for anyone with chronic digestive complaints.

Feel free to modify the recipe to suit your own needs. I sometimes will add almond butter, bananas, and chocolate Designer Whey together for a really delicious and healthy alternative to a fruity flavored smoothie.
Do you think you can make a smoothie faster than me? Why don’t you give it a try and let me know!
~Dr. Nicole Sundene
Naturopathic Physician
http://kitchentablemedicine.com

17 Comments
  1. I’m off and running to get these ingredients! It sounds amazing and something that I should definitely be eating daily! THANKS!!
    Dr. KC
    http://www.DOCintheBiz.com

  2. Thank You! 5 minutes to make a healthy breakfast is all I need. My youngest daughter really doesn’t like eating breakfast at all, well, to be fair she doesn’t have time since she couldn’t open her eyes even 15 minutes before school starts.
    I don’t know how this smoothie tastes if I replace vanilla powder with chocolate?
    PS: Hi Doc, I really like those pictures in your blog. Did you take or create them?
    Sherry love

  3. Dr. Nicole,
    Yes I can make a smoothie faster than you…but mine is not as healthy (no big surprise there). I’ve been making them for years for my kids and, occasionally for myself. I use a small container of yougurt (flavored, low or non-fat, sugar free – yeah, yeah I know you’ll have something to say about the artificial sweetener), some fruit juice (no sugar-added) and some frozen fruit (we try to pick strawberries and freeze them ourselves). I blend it up and the kids suck it down! Since it’s a “treat” rather than a meal replacement, I don’t add protein powder, but that’s a good idea.
    I’m sending a link to your site to a friend of mine who is having all kinds of health issues and looking for ways to boost her immune system. I know she’ll find loads of good info here.

  4. Hi Doc KC- Good for you! Let me know how it works out for ya.

  5. Hi Sherry- Chocolate is good with bananas and nut butters like almond butter, and some yogurt. I purchased the pictures off shutterstock if you are looking for great pics.

  6. Hi Lori- now are you including clean up time? I am… LOL
    Always add some protein to your smoothies to balance out the blood sugar. I have a diet and some recipes to boost the immune system so just have your friend look under the immune system category. Thanks so much for sending her my way!

  7. […] Addition of Kitchen Table Cliffnotes, to read the full article simply click on the title link: Nutrition: Make it a habit to have one smoothie each day that includes frozen fruit, freshly ground flaxseeds, […]

  8. […] Smoothie: Eat 1 cup of frozen blueberries daily in “Dr. Nicole’s Smoothie Recipe” (be sure to include the L-glutamine to heal your gut and the flaxseeds for omega […]

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  10. […] can get the larger sized one in order to vigilently make “Dr. Nicole’s Smoothie Recipe” which should be a daily regime for everyone trying to LOSE WEIGHT and for athletes as a protein […]

  11. […] and veggies. I also use these chewable fiber tablets by Enzymatic Therapy, add ground flaxseeds to smoothies, and typically don’t recommend psyllium fiber as it can make some people really […]

  12. […] Flaxseed, ground and flaxseed oil (not cooked) […]

  13. […] Flaxseed, ground and flaxseed oil (not cooked) […]

  14. Great advice – thanks 😉

  15. Dr Nicole
    i have never made a smoothie this will be my first time. My 5 year old son is having a problem with concentrating so i am going to change the whole intire family’s diet. He is also allergic to kiwi, grass, sand. he is having ecsema aswell, please can you assist as i have been to Dermatologist and it is not helping.

  16. I was very interested in the smoothie recipe but have a question about it. I have been making the same recipe for several months with the exception of the flax seeds and the glutamine. I bought glutamine and added it to the drink twice and each time I suffered very bad stomach pain. The reason I was excited about trying this is because I do suffer from several abdominal problems. I’m now frightened to try it again.

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