Steph’s Super Immunity Smoothie

“Ms. Hill, is that a green smoothie?”

Due to COVID restrictions, the school for which I work offers early drop off for students in order to stagger their arrival times; therefore, students begin entering my classroom at 7:30 am.  Until 8:05, students in my middle school homeroom class gradually fill the room while I am typically setting up Google Classroom and other platforms that we use throughout the school day.  Meanwhile, the students use this time to finish homework, study, read, or quietly chat with friends.  

While going about my morning tasks as students arrive, I typically drink a homemade smoothie.  I had not realized any of the students had noticed my habit until a few weeks ago when one of the earliest arrivals asked the question above.  When I confirmed her question, she followed it up with another.

“Why do you drink that?  Is it like a protein drink?”

I briefly explained the whole food ingredients, including leafy greens and fruit, and how otherwise I don’t make time for breakfast; she nodded in understanding.  Then the same student explained that one of her friends also drinks green smoothies, but that she, the student talking to me, never gets up early enough to make one.  At this point, another classmate came in, and the inquisitive girl’s attention was drawn away.

I used to feel the same way driven by authors who touted that smoothies must be blended and consumed within an hour of being made or vital nutrients would be lost.  Then again, I used to feel guilty for even consuming smoothies due to other authorities who insisted that all food must be chewed.  Eventually, I tossed both views aside and found my own nutritional middle ground that works best for me. 

Smoothies, made with whole food ingredients that I control, are my nutritional bombshells.  They may not work for others, but they work for me.  These breakfast cocktails are loaded with a serving of dark leafy greens (or riced cauliflower), a serving of fruit, and whatever nuts, seeds, and/or protein I choose to add–depending upon what nutritional need I want to address.  I think of them as a blended breakfast salad.

Last month I began to wonder if I couldn’t freeze smoothies in order to make them in advance, and still keep them fresh.  With a quick bit of research, I found several valid websites that shared the ins and outs of this technique!  Therefore, this past month I began freezing my smoothies.  On Sunday afternoons, I gathered all of my ingredients and blended enough smoothies for the upcoming week.  I put one in the refrigerator for Monday morning and the rest were stowed away in the freezer. Then, each morning, as I packed for work, I grabbed in one thawed smoothie from the fridge, and took another one down from the freezer to thaw for the next work day. As one who loves to food prep for the week ahead, this was a dream come true!

According to several manufacturing websites, when freezing smoothies, wide mouthed glass jars, like canning jars, work well.  Be sure to leave a gap at the top of the jar to allow for expansion.  Smoothies can safely remain frozen for up to three months and still retain their nutritional value.  When ready to use, simply take one out of the freezer the day/evening before, and allow it to thaw overnight.  

“All berries and their juices—including blueberries, blackberries, raspberries, acai berries, goji berries, elderberries, and strawberries—are superfoods.”–Joel Fuhrman

Reading through my list of ingredients, keep in mind that I am a petite, older woman whose calories and nutritional needs are on the lower end.  Additionally, I do not have one of the top of the line blenders, like a Vitamix or Blendtec.  Therefore, if you are larger and/or younger, and have a top-notch blender, feel free to double any of the ingredients according to your nutritional needs or taste preferences. (Personally, if my blender could handle it, I’d add a full cup of both fruits instead of ½ cup of each!)

“Indian gooseberry (amla powder) may promote heart health, provide anti-aging effects, improve immune function, and reduce heartburn severity and cancer risk.”–SaVanna Shoemaker, MS, RDN, LD

I call this recipe my super immunity smoothie because every ingredient serves multiple nutritional purposes. Dark leafy greens, amla powder, and spices are important for heart/vascular health and anti-inflammatory properties.  Aloe gel is excellent for digestive/gut health, skin, and maintains blood sugar levels. Walnuts and flaxseeds are healthy sources of omega-3 fatty acids which are good for heart health and cholesterol regulation. Berries and other fruits are full of fiber, antioxidants, and vitamins.  Additionally, many of the ingredients are loaded with Vitamin C,  improve brain function, lower one’s risk for cancer, and boost the immune system.  Plus, the recipe is versatile when it comes to swapping out choices of fresh or frozen fruits and greens, nuts/seeds, and spices.  Change up the amounts, swap out the ingredients, and even add your protein powder if desired!

These bright green smoothies were made with riced cauliflower, spinach, strawberries, pineapple and so forth which given them their bright green color as I stow them away in the freezer!

“Dark leafy greens have been shown to help the endothelial lining of your blood vessels, cutting inflammation, and helping blood cells to glide through your arteries.”–Dr. Caldwell Esselstyn

I’ve said it before, and I’ll keep on saying it, if you don’t have time for a sit-down breakfast, then make your own whole-food smoothie.  You can control the contents, you can make them ahead of the time needed, there are no unpronounceable additives/chemicals, and no added ingredients that you don’t want or aren’t good for your body.  Best of all, you can make them in batches, freeze them, and have portable punch of nutrition at the ready.  Homemade green smoothies check all the boxes for nutritional well-being.  Even on the most hectic, crazy days, you can start your day with a smoothie and know that if everything else goes wrong, at least one step towards your well-being was accomplished!

From my home to yours, I wish you healthy, vibrant, and nutrition filled mornings!

Notice these smoothies, stowed away in the freezer, are darker due to the fact that they were made with kale, spinach, mixed berries, cherries, and so forth. They still taste fabulous when they are thawed!

Steph’s Super Immunity Smoothie

Ingredients:

1 ¼  cups of favorite liquid ( I typically use water, but if you can afford the calories, pomegranate, blueberry, or cherry juice makes this recipe super sweet and full of antioxidants.)

2 cups of favorite leafy greens (I typically combine kale and spinach, but any dark leafy green works!)

¼ cup aloe gel (preferably from inner fillet)

1-2 tablespoons chopped walnuts

1-2 tablespoons flax seeds (Can use chia, hemp or combination thereof.)

1-2 tablespoon alma, if you have it (powdered Indian gooseberries)

1 teaspoon pure vanilla extract or vanilla bean powder

1 teaspoon cinnamon

1 teaspoon matcha, contents of a cut-open green tea bag, or other favorite greens powder

1 ½ inch fresh or ½ teaspoon powdered turmeric, ginger, or both

¼ teaspoon black pepper (Activates turmeric, but feel free to leave out if you don’t like its taste.)

1 medjool date (Optional addition for sweetness, fiber, and other nutritional benefits.)

½-1 cup strawberries or other favorite berry/berry combination mix

½-1 cup pineapple or fruit of choice!

½-1 banana (I keep these cut up and frozen. You could also replace it with ½ an avocado.) 

Squeeze of fresh lemon juice (I keep sliced lemons on hand and toss in a couple of slices since the pith is full of fiber and vitamin C.)

Dash of salt. (I use ground pink himalyan.)

Add liquid, aloe gel, and greens first; then, blend well. (Blending greens and liquid first works well for less pricey blenders, but may not be necessary if you own a top of the line model.)

Add the rest of the ingredients in the blender in the order listed, and blend until smooth.

Divide between glasses.

Can be drunk immediately or stored in the refrigerator for up to two days, or freeze for up to 3 months in a jar with a wide mouth–be sure to leave some empty space at top to allow for expansion.   

Makes 1 extra large serving or nearly fills 2, 16-ounce bell jar size servings.

Steph’s Chocolate Cherry Berry Smoothie

“Every time that you eat or drink you are either feeding the disease or fighting it.–Heather Morgan, MS, NLC

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Were you ever made to sit at the dinner table until you ate every pea on your plate?  Those wrinkled, collapsing orbs of dull green were, well, gross, at least to my kid’s immature taste buds.  Sometimes those dull greenish spheroids might get a color splash of orange from cubed or sliced carrots just as mushy and often congealed with some sort of cooking fat–margarine, bacon grease, or other unknown fatty substance.  

Based upon personal, but juvenile, experience, there are limited ways to move and rearrange those overcooked peas before they devolve into some sort of smushy, mashed concoction sure to ignite the gag reflex if sniffed long enough. Sometimes, I would hold my breath, quickly insert a forkful into my mouth, then coyly spit it out in my napkin while pretending to wipe my mouth.  Unfortunately, those paper napkins could only absorb so much, and alas, there still remained a glob of uneaten goopy green mash on my plate.  

It was a duel in epic proportions–me or the pea pulp.  One of us was going down in the end.  Ready. Aim. Fire . . .the hum of the refrigerator filtered through the air.  Through screened windows, neighborhood children could be heard playing in the little cul-de-sac in which I lived.  Sadly, there I sat, an outlaw, imprisoned at the avocado green kitchen table, unwaveringly staring down the enemy of mounded up, wearisome putrid peas.  Tick, tock went the kitchen clock . . .

Photo by Ann Nekr on Pexels.com

Okay, in fairness to my parents, they were young, wanted me to eat healthfully, and strongly desired that I not be so dang-gum finicky.  As a parent, I now understand their viewpoint.  Plus, in defense of the poor peas, they were merely being served in the manner in which most Americans were consuming them in the 1970s–canned vegetables flavored with some form of fat and salt.  

Flashforward to present day, and I love vegetables!  Of course, we have a wide variety from which to choose, including fresh carrots and peas (Snow or sugar snap peas with baby carrots and hummus anyone?).  Between the produce aisle and the freezer aisle, I load my cart weekly with a rainbow of goodness that also includes plenty of fresh and frozen fruits and veggies, mindful of the importance of dark leafy greens and berries.  In fact, one of my favorite acronyms for prioritizing the types of fruits and vegetables upon which to put greater emphasis, in order to assure the highest nutrition-to-calorie ratio, is GBOMBS, which comes from Dr. Joel Fuhrman. 

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 “Leafy greens have more nutrition per calorie than any other food.”–Ornish Lifestyle Medicine 

GBOMBS stands for: greens, beans (legumes), onions (and garlic), mushrooms, berries (and pomegranate), and seeds.  According to Dr. Fuhrman, while all vegetables and fruits are good for you, GBOMBS are the top six cancer preventing foods that should have the greatest emphasis when planning daily meals.  Numerous well-known, health-orientated platforms and personalities likewise encourage the consumption of GBOMBS including Silver Sneakers,  Blue Zones, Ornish Lifestyle, Joan Lunden, and Dr. Oz to name a few.  In addition to warding against cancer, these foods have also been proven to boost the immune system, prevent chronic disease, increase longevity, decrease mental decline, reduce heart disease and blood pressure, and due to their vibrant colors, are chock full of antioxidants while offering a wide variety of vitamins and minerals.  Plus, these foods are high in fiber–need I preach about the value of fiber?

“Smoothies that blend whole fruits and vegetables without additional sweeteners and are served in appropriate portions may be helpful for some people to consume more of these foods, but should not replace eating them in their whole form. It is best to prepare smoothies at home so that you can control the type and amount of ingredients added to ensure calorie control and optimal nutrients.”–Harvard School of Public Health 

With this in mind, I share with you one of my favorite GBOMBS smoothie variations.  While I know that eating one’s food is preferred to drinking one’s calories for a wide variety of reasons, I personally find sound nutritional value in whole-food-plant-based smoothies that I make at home.  I am especially fond of consuming them in the morning when my stomach is not feeling so great and/or I’m rushed for time.  These smoothies allow me to start my day off with a blast of nutrition.  Furthermore, I also drink smoothies as a useful part of my half-marathon training regime as a, a-hem, “mature” returning runner (jogger, crawler, whatever you want to call it!) as the weekly mileage increases. 

Like all of my smoothie recipes, think of this one as a scaffolding.  Feel free to add, delete, reduce, and adjust any and all ingredients to best accommodate your nutritional and caloric needs.  Although I do not feel the need to supplement my smoothies with protein powder, it is certainly a possible addition to the recipe.  I prefer to make these smoothies ahead of time–such as the night before I will drink one, and save the second one for the following day.  Some nutritionists state there is a small bit of nutritional breakdown that occurs when making smoothies ahead of time, but in my mind, if it saves me time and effort–it’s worth the minor loss.

“Berries and pomegranates have the highest nutrient-to-calorie ratio of all fruits, and they protect against cancer, heart disease, hypertension, diabetes, and dementia.”–VegKitchen.com

Fortify your body’s well-being with a whole food plant based smoothie.  Notice how easy it is to feel like a nutritional bombshell at the beginning of your day.  Plus, you can move through your day knowing that whatever ever else comes your way, you took time to give your heart, cells, and overall health a bit of nutritional TLC.  Best of all, nutrition never tasted so good!

From my home to yours, I wish you heartfelt, healthy, and homemade goodness!

Steph’s Chocolate Cherry Berry Smoothie

Ingredients:

½ cup favorite milk (I use plant based milk.)

2 cups chopped spinach (Can use frozen chopped spinach.)

1 ripe banana (I buy ahead of time and keep frozen once ripe.)

¼ cup chopped walnuts or pecans

1 tablespoon flax seed (Can substitute chia or hemp seeds.)

4 tablespoons cocoa powder

¼ teaspoon ground turmeric (Optional, turmeric is an anti-inflammatory, and I add it to my food throughout the day.)

1 cup frozen cherry berry medley (Can use fresh cherries mixed with favorite berries.)

½ pomegranate or cherry juice

Dash of salt (I use ground pink himalyan.)

Optional: Add favorite 2 teaspoons of favorite sweetener if desired, such as pure maple syrup and/or favorite protein powder

Place in a blender in the order listed and blend until smooth.

Divide between glasses.

Can be drunk immediately or stored for later use in the fridge.  If saving for later use, be sure to shake well before consuming.

Makes 2 servings.

Steph’s Blues Busting Chocolate Green Smoothie

“If you have a chronic disease — such as heart disease, diabetes, asthma, (arthritis, cancer, dementia) or back or joint pain — exercise can have important health benefits.”— “Exercise and chronic disease: Get the Facts,” Mayo Clinic Staff

Photo by Yaroslav Danylchenko on Pexels.com

COVID has taken away many so-called practices and habits that were once societal norms.  I think it is fair to say that many of us, from time to time, have felt weighed down, a bit angry, and even bereaved over the loss of the “way things used to be.”  In fact, now that we’ve begun traveling down this new road of living, I suspect there may be many things that will never return.  However, on the positive side, there are a few things that have evolved from this swift shifting of life.

One such personal benefit began during the quarantine period of 2020 as I reflected on my own health.  As I recently shared in other pieces, I have a genetic predisposition to colon cancer and heart disease.  Therefore, in an attempt to boost my immune system against these two inherited threats as well as COVID, I began to dial in my focus on the benefits of cardiovascular exercise and plant based eating, while still continuing some strength/flexibility/mindfulness practices.  None of these attempts have been perfect, but they do provide a sense of personal empowerment–a worthwhile feeling in a world that often feels out of control.

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Of particular focus for me was a renewed desire for out-of-doors exercise; however, the ever-present battle with two bulging discs and an extra vertebrae was/is a never-ending reality.  Therefore, towards the middle of May 2020, I began researching ways to strengthen my back and core muscles while simultaneously gradually working my way from walking to running in order to increase my cardiovascular fitness level. While there is nothing wrong with walking–in fact, I love it, and I honestly believe it is one of the safest and best forms of exercise–there is something about the heart pumping vigor of running that leaves me, well, breathless!

All kidding aside, I do not want to give the illusion that I run fast.  Speed is not, per se, part of my goal; instead, I focus on increased endurance.  In particular, I put greater emphasis on my resting heart rate.  The lower my resting heart rate, the better I sleep, and the less stress affects me–especially at bed time.  

Photo by Ketut Subiyanto on Pexels.com

Therefore, without belaboring the point, I found a program for strengthening the back and core called, the Mckenzie Method.  Using some of the exercises from this back method and combining them with exercises from my time spent in physical therapy and practicing yoga, I cobbled together my own DIY daily back/core care routine.  Additionally, while researching this method, I ran across (See what I did there?) a book/training entitled, Run Your Butt Off, about which I have previously written.  This running program offers a plan to help a walker go from walking for 30 minutes, to running for the same length of time in 12 weeks (or however many weeks you decide to take it).  

Since completing the Run Your Butt Off plan, I have continued running 3-4 times per week. On the days that I run, I sleep much better–even if I don’t have the time to sleep long.  Even more exciting is that I have signed up to run a virtual half marathon.  Due to this, I have put greater emphasis on personal nutrition for the purposes of reducing inflammation and fostering recovery as the running mileage increases each week.

“Choosing plants will help all your body’s systems work the best they can.”–Heather Alexander, The University of Texas, MD Anderson Cancer Center

One way I am doing this is by continuing to eat plant-based.  While plant based eating does not have to mean that you will completely forgo meat and dairy, it does mean that those foods are dramatically reduced.  However, my personal choice, other than my occasional indulgence of black bean nachos, I choose not to consume meat and dairy products.  Additionally, I have (once again) committed to breakfast smoothies during this time period rather than skipping breakfast.  These smoothies are whole food, plant based powerhouses with no added sugar.  Every ingredient contained within them is full of fiber and a solid source of nutrition.  

I know that many people are opposed to drinking calories, and I understand abiding by that rule. However, I simply do not have time to commit to a sit-down breakfast, plus my stomach is often a queasy mess in the mornings.  A premade smoothie that I make ahead of time is a portable package of sound nutrition that my stomach can tolerate a couple of hours after rising.  They fuel me through my morning, and by lunch, I find I am not, per se, ravenously hungry.  

Additionally, by the time I head for my after-work runs, even if I am mentally exhausted, once I force myself to my running destination, I have plenty of fuel in the tank to complete the run.  Afterwards, I ALWAYS feel better, and even if everything else about the day seemed like it went wrong, at least I did two positive things for myself: fed my body good nutrition and exercised.  In my book, that’s a win. COVID changes be danged.

What follows below is one of my newest smoothie creations. (I’ve got a few more recipes I’m refining!)  No matter how frazzled, frustrated, or dissatisfied I may feel with external situations, this recipe has a way of mentally picking me up with its bright flavors and hint of chocolatey goodness.  Feel free to play around with and/or change the ingredients and/or the amounts to meet your personal dietary needs and taste preference.  Additionally, serve it up in a nice glass or even canning jar, and don’t be ashamed if using a straw (I use metal, reusable straw.) to slurp up all of the goodness at the bottom of the glass!  

From my home to yours, I wish you much happiness, health, and harmony even during these challenging times.  

Steph’s Blues Busting Chocolate Green Smoothie

Ingredients:

½ cup favorite milk or water (I use plant based milk.)

1 cup (75 grams) chopped romaine lettuce

1/2 ripe banana (I buy them ahead of time and freeze once ripe.)

2 tablespoons flax seed (Can use hemp or chia seeds.)

**2-4 tablespoons of Dutched cocoa powder, depending upon how chocolatey you want it.

1 teaspoon pure vanilla extract or vanilla bean powder

1 ½  cup (45 grams frozen; 85 grams fresh) chopped spinach 

1  cup blueberries (Can use frozen.)

½ cup cherry, pomegranate, or pomegranate/cherry juice

Dash of salt (I use a twist of ground pink himalyan.)

Optional: Add 1-2 teaspoons of favorite sweetener if desired, such as pure maple syrup, molasses, or honey (I do NOT add any sweetener, but I know others prefer a sweeter smoothie.)

Place in a blender in the order listed and blend until smooth.

Divide between two glasses.

Can be served immediately or stored for later use in the fridge.

Makes 2 servings.

**If you are not a fan of chocolate, you can skip the cocoa powder altogether.  However, you may want to consider adding, at the very least, 1 tablespoons of it.  Cocoa powder has numerous health and nutritional benefits.