As you may notice, since the school year started up, I haven’t been making too many things for the blog. I finally feel like I’ve gotten the hang of online class schedules and studying, so be on the lookout for more posts!
Anyways, I’ve decided to reboot my culinary creations with this delicious smoothie. After all, what’s more refreshing and resetting than a glass of nutrients? I’ve been drinking this smoothie every day for breakfast over the past two weeks. That’s how much I love it.
It’s super simple and doesn’t have that herby taste that makes you feel like you’re sipping on pesto. This smoothie is inspired by the toppings of my all-time favorite acai bowl: Ono Bowls‘ “Super Vegan” (pictured below). I have fond memories of my mom picking me up after high school midterms and finals to grab a bowl, and it would instantly put me in a great mood. Now that I’m doing my college midterms from home, I’m craving the same thing.
If you think about typical American breakfasts, cereals, toast, and sugary granola comes to mind. I found this neat graph showing Americans’ protein distribution throughout their meals.
So, why is having protein for breakfast so important?
- A high protein breakfast has been shown to benefit muscle health by increasing muscle mass.
- A high protein breakfast also has been shown to increase satiety hormones and glucose regulation.
- A recent study looked at the effect of a high protein breakfast compared to a high fat or high carbohydrate breakfast on the body’s ability to control glucose and insulin following the consumption of white bread four hours after the breakfast meal. Participants consuming a high protein breakfast (30% protein) had improved blood sugar control and insulin levels after consuming the white bread.
- The higher amount of protein (more than 30g of protein) typically consumed at dinner time cannot be stored for later use so it is either used for energy or stored as fat.
Reflecting on my own breakfasts, although they’re healthy, I rarely have more than 10 grams of protein. So, I decided to give this smoothie a whirl. Let’s get to the nutrition:
- Vegan vanilla protein powder. With 18 grams of protein per scoop and a cookie-like flavor, my newest protein powder has been Sun Warrior’s Vanilla Protein Blend. Since protein helps repair muscles, it is particularly important after a workout when you have essentially broken down your muscles. Protein is best absorbed when paired with carbs so enter…
- Bananas. Usually known for their richness in potassium, this fruit is also loaded with calcium, manganese, iron, and riboflavin (a vitamin that helps the body break down carbs, proteins, and fats).
- Baby kale (or any greens). Some people see the word kale and look the other way. In this smoothie, the kale flavor is undetectable apart from the green hue. Nonetheless, kale is considered to be one of the most nutrient dense foods out there. A single cup of raw kale has 206% of the DV (daily value) of vitamin A, 684% of the DV of vitamin K, 134% of the DV of vitamin C, and the list goes on and on. Fun fact: a cup of raw kale contains even more vitamin C than a whole orange.
- Unsweetened plant milk. If you’re looking for a low calorie option, unsweetened almond milk may be best. I’ve recently discovered Ripple’s Unsweetened Vanilla Plant Milk, which has 8 grams of protein per cup.
- Cacao nibs. Cacao nibs are chocolate in its rawest form. They’re naturally low in sugar, and are rich in iron, magnesium, manganese, and phosphorus. They are also packed with flavonoid antioxidants.
- Hemp seeds. Hemp seeds contain over 30% fat, and are rich in two essential fatty acids: omega-6 and omega-3. 25% of their total calories are from high-quality protein (which is actually more than chia and flax seeds!).
- Almond butter and slivered almonds. Almonds are rich in healthy fats, fiber, protein, magnesium and Vitamin E. They have been shown to lower blood sugar levels, reduce blood pressure and cholesterol levels.
- Goji berries. Goji berries are antioxidant powerhouses and are rich in iron, fiber, and vitamins A and C. Vitamins A and C play central roles in immune function and act as antioxidants. When placed into a colder environment (like this smoothie), they crisp up, resulting in a sweet pop of berry flavor.
- Chia seeds. Chia seed benefits include promoting healthy skin and reducing signs of aging due to being an excellent source of antioxidants. They are rich in omega-3 fatty acids, which help raise the “good” cholesterol HDL, fight inflammation, and lower blood pressure. Fun fact: they have more Omega-3s than salmon per serving.
Could I go on about nutrition forever? Yes, yes I can. But I do want to give you the chance to whip up this smoothie on your own! Here’s the recipe below.
My “Super Vegan” Green Smoothie
- 1/2-1 frozen banana
- handful of ice
- 1 cup plant milk
- 1 scoop vegan vanilla powder
- 1-2 cups of kale
Blend these ingredients together in a high-powered blender, and then top with a tablespoon of each: chia seeds, hemp seeds, almond butter, slivered almonds, goji berries, and cacao nibs. You can even top this smoothie with some refined sugar-free granola (or a chocolatey version).
P.S. I bought these really cool glass cups at Home Goods a couple years ago and they’re made of 100% recycled glass.