Smoothie Builder Blueprint YogaAndSmoothies.com 1 by Yoga and Smoothies
The Foundation Why Smoothies? A smoothie can be a quick way to have food on the go, at work, or at home if you are rushed or don t feel like eating a full meal. Liquid nutrition is easily absorbed by the body and doesn t require much digestive power. It s like giving your digestive organs a mini break between solid foods. A nutritionally well balanced smoothie will also aid in enhancing your metabolic functions due to it s easy delivery of nutrients into your system. Smoothies can give your body a break. They are an easy way to get your Daily 5, your five recommended servings of vegetables, in this case leafy greens. They are also delicious and you can load them up with nutrients you would otherwise have to consume endless amounts of food to get. There is really no good reason not to try smoothies in your diet. Just one smoothie a day packs more nutrients then the average persons lunch or dinner. Make it two and you are set for nutritional success! :) YogaAndSmoothies.com 2
The Foundation It s like building a house. Do you get discouraged by the idea of building your own smoothie? You just don t know what is healthy, what combination of flavour goes together? And you are tired of strawberry and vanilla? Don t despair. Building your own smoothie is really not as difficult as it sounds. Building a smoothie is a little like building a house. Look at it as having a strong foundation, your greens. Putting in walls and a roof, your fruit. And decorating your home, this is whatever else you want in your smoothie, such as nuts and seeds, oils, nut butters, protein-or green supplement, herbs and spices, superfood such as cacao, maca, and so on. Choosing from each of the following foods groups will give you a delicious smoothies. You can get creative and try different flavour combinations. Write down what you ve done so you can re-create it if you liked it. And stay away from it if you didn t! Have fun! YogaAndSmoothies.com 3
The Goods! For a full meal-replacement you want to make sure your healthy smoothie includes these elements: 2 parts greens, 1 part fruit, 1 part healthy fat, 1 part protein Healthy Greens Cucumber Celery Spinach Kale Lettuce Swiss chard Collard Greens Beet Greens Bok Choy Broccoli Herbs Basil Cilantro Parsley Mustard Greens Healthy Fats Nuts (Cashews, Walnuts, Almonds) Seeds (Pumpkin, Sunflower, Flax, Chia, Soy) Nut Butters: Almond butter, Peanut butter (organic please), Pumpkin seed butter, Tahini, Hazelnut butter Coconut & Coconut Oil Olive Oil Flax oil UDOs Omega 3-6-9 Oils Flavourless Fish Oil YogaAndSmoothies.com 4
The Goods! Fruit Cherries Mixed berries Blue berries Strawberries Raspberries Peaches Nectarines Mango Kiwi Apple Pear Banana Dates Proteins Whey isolate Vega, such as Vega Soy milk Eggs whole or egg white Yoghurt Cottage cheese Milk Coconut milk Almond or other nut-milk Extras Spices (cinnamon, cardamom, black pepper, turmeric, anise, fennel, vanilla, stevia, saffron, vanilla bean extract) Maca powder Beet Powder Bee Pollen Cacao Powder Cacao Nibs Chia seeds Green Tea Coffee Aloe Vera Juice Herbs such as: Ashwagandha, Shitavari, Shilajit, Tulsi (Holy Basil) YogaAndSmoothies.com 5
Flavor Combinations Not sure how to use some of the ingredients listed? Here are some fun flavor combinations to try out. Basil - Strawberry Hazelnut - Banana Cucumber - Apple, Tropical Fruit Cacao - Banana, Nut Butters, Cherries Plums (Prunes) - Chocolate, Kale Beets - Cacao Nibs, Kale, Cherries Flax Seed - anything for healthy Omega 3 fats Cilantro - Cucumber, all Greens, Apple, Tropical Fruit Turmeric - Banana, Pineapple, Cucumber Maca - Chocolate or Vanilla, Nut Butters Kiwi - Vanilla, most Greens, Tropical Fruit Tahini - Peaches, Pineapple, Coconut milk Dates - anything - as a natural sweetener Green Tea - Matcha goes with anything as a green powder Parsley - all Greens, Lemon, Citrus Fruit, Apple, Pear Black Pepper - Strawberries, Apple, Lemon Beet Greens - anything - use like Kale Now it s Your turn! Get adventurous! YogaAndSmoothies.com 6
Before You Start Starting a new lifestyle or habit is fun! But your body may need some time to adjust. Start with one green smoothie a day, work your way up to two. If you are just starting with smoothies you may be getting more greens in your diet then you are used. With all the extra fibery goodness your digestion may change. Make sure to drink plenty of water, at least 2 litres per day. Keep eating! This is not a weight-loss program. Use your smoothies as snack or a meal add-on. If you do replace regular meals make sure you get proper nutrition into your green drink. You may experience something called a healing crisis especially when coming off a diet in highly processed foods. If you feel unwell, cut your smoothies back to two and go with recipes that are less heavy in cleansing greens, like kale, parsley, beet greens, cilantro, cucumber. Lastly, because it needs to be said, here is the disclaimer: the information you find here is never meant to be diagnosis or treatment for a medical condition. You should alway consult with a physician before making dietary - or lifestyle changes. YogaAndSmoothies.com 7
ALMOND MILK 1 C soaked almonds 3 C filtered water Pinch of Vanilla Sweetener (optional) Soak almonds for at least 6 hours in filtered water. Drain and rinse. Add almonds, water and vanilla (and sweetener if you chose) to blender and blend on high speed. Hold the nut milk bag over a deep bowl, open it and pour the milk from blender into the nut milk bag. Close the nut milk bag and hold with left hand. Lightly squeeze (or milk) the bag. The nut milk will drain into the bowl. Pour the milk into a measuring cup with a spout and then into mason jars. Store in fridge. This will last about 3 days. It will separate so shake or stir before using. YogaAndSmoothies.com 8
CREAMY TAHINI SMOOTHIE 1/2 cup frozen Banana 1/2 cup frozen Peaches 1 cup Almond- or Coconut Milk 1 Serving Vanilla or Hemp protein powder 1 TBSP Tahini 2 large leaves Curly Kale 1 pitted Date or a couple of drops of Stevia extract Pinch of Cinnamon Put all these ingredients in your favourite blender and blend until smooth (about 40 sec for Vitamix users :) ). YogaAndSmoothies.com 9
PUMPKIN PIE SPICE SMOOTHIE 1/2 cup canned Pumpkin (organic is best) 1 cup Almond milk 1 serving of Vanilla protein 1/2 Banana (can be frozen) 1 Date 1/2 tsp Vanilla extract 1/4 tsp Cinnamon 1 pinch ground Clove sprinkle of freshly ground Black Pepper Put all these ingredients in your favourite blender and blend until smooth (about 40 sec for Vitamix users :) ). YogaAndSmoothies.com 10
PB CHOCOLATE BANANA 1 cup Water or Milk beverage of choice 1 small Banana, frozen 1 TBSP Organic Peanut Butter (or other nut butter of choice) 1 pinch Cinnamon 1 TBSP Cacao Powder 1 serving Chocolate protein powder of choice YogaAndSmoothies.com Put all these ingredients in your favourite blender and blend until smooth (about 40 sec for Vitamix users :) ). 11
SIMPLY GREEN 1 cup Water 1/2 small Banana, frozen 1 Apple 1 C Spinach 1 C Kale 2 Tbsp Flax seed YogaAndSmoothies.com Put all these ingredients in your favourite blender and blend until smooth (about 40 sec for Vitamix users :) ). 12
Hey, I m Claudia I founded Yoga and Smoothies because of two passions I ve had for many years Yoga and Prana (energy) filled nutrition! It couldn t be simpler then that! In many years of working with clients as a personal trainer, teaching Yoga, Ayurvedic nutritional counselling, and an eclectic and adventurous portfolio of other health modalities, the one thing that stood out is that we make everything too complicated. Which is why most wellness approaches fail! Yoga and Smoothies tones it down a step: Take a deep breath, simplify, and get better results, more energy, and ultimately happiness! My motto: Do some Yoga, have a Smoothie! Want to learn more, get great recipes, Yoga stuff, join a 21 Day Challenge? Visit YogaAndSmoothies.com now. Let s get social! YogaAndSmoothies.com Website: yogaandsmoothies.com Instagram: instagram.com/yogaandsmoothies Facebook: facebook.com/yogaandsmoothies Twitter: twitter.com/yogaandsmoothie 13