Gluten-free Berry Collagen Smoothie Bowl
This smoothie is my jam. It's chock-full of antioxidants, nourishing fats, muscle-building protein, and low-glycemic carbs. It's well-balanced, providing more than just a jolt of natural sugars to my body. It leaves me feeling satisfied and energized. It's not overly sweet, and it's full of fiber. It's great for breakfast, post-workout, or even as a light dinner. Contrary to using heaps of frozen fruit (which wreak havoc on blood sugar levels), this smoothie errs on the veggie-centric side.
To stabilize my blood sugar levels, I like adding bland, frozen veggies into the blender (i.e. zucchini, cauliflower, and spinach). For optimal digestion, you can steam, then freeze your veggies. They also add bulk and creaminess without sacrificing flavor. To round out the smoothie base, I throw in healthy fats, protein / collagen powder(s), and either almond milk or coconut water. Smoothies are fairly forgiving and you can play around with different ingredients and combinations!
Fats. Fats. Fats. Nut butters, coconut oil, ghee, avocado, walnuts, pumpkin seeds, and ground flaxseeds are all great choices. Nuts and seeds are a crucial part of our diet, but they are calorie-dense. Personally, I've found that increasing my fat intake has helped me balance my hormones. However, for a lower-calorie smoothie, simply swap more frozen veggies (or ice) for fat.
For protein, lately I've been using Vital Proteins collagen whey. Collagen rocks. To read more about its benefits, head over to The Wellness Mama. Alternatively, you can use a hemp, brown rice, or pea protein. If you're sensitive to dairy, find a vegan protein powder that you like. Also, remember that depending on the liquid you're using, many plant-based milks have plenty of protein. I recommend choosing a plant-based milk without carrageenan.
All of the aforementioned ingredients help prevent inflammation, aid in optimal brain function, create a balanced mood, and keep the body in a proper balance of omega-3 to omega-6 fats. In excess, omega-6 fats can lead to inflammation in the body (they're largely found in oils such as corn and soybean). However, chia seeds and flaxseeds help regulate excess omega-6 fats.
Lastly, all smoothies are actually just a vehicle for toppings. I tend to rotate a few of my favorites! I enjoy shredded, unsweetened coconut, paleo granola, cacao nibs, chia seeds, drizzled almond butter, and / or a crumbled snack bar. My go-to bars are Square Organics (20%-off with code 'wellnesswithedie'), Bullet Proof bars, RXBARs, and Perfect Bars.
- 1 cup frozen, chopped zucchini
- 1/2 frozen banana
- 1/2 cup frozen berries
- 1 scoop of Vital Proteins banana, cinnamon & vanilla whey
- 1 tbsp Tropeaka alkaline greens powder
- 2 tbsp ground flaxseed
- 1 cup of Califia Farms unsweetened vanilla almond milk
1. Add all of your ingredients to a high-power blender and blend.
2. Pour into a bowl and add your toppings.