Spinach Lime Matcha Smoothie

my go-to green smoothie

I love making smoothies and smoothie bowls.

Both are a great way to sneak in lots of veggies and good-for-you ingredients. The combinations are endless, and I like to top it off with in things like coconut flakes, bee pollen, cashew butter, and berries right before I dig in.

The great part about smoothies is that you don’t need a recipe to make a deliciously healthy one. There’s only 5 things you really need to remember:

1. GREENS Start with fresh, organic greens like spinach, steamed kale, microgreens. Zucchini and cauliflower are also nice add-ins for extra fiber.

2. LIQUID BASE Choose a healthy liquid base — almond mylk, cashew mylk & coconut water are some of my faves.

3. FRUIT Add a variety of fruit — A good ratio is 2:1 – fruits to greens. Blueberries, pineapple, mango, strawberries all add a nice touch and blend well.

4. HEALTHY FATS Add some healthy fats like flax seeds, coconut oil, hemp seeds, or avocado.

5. SUPERFOODS Boost it with superfoods and mix-ins like collagen powder, maca powder, spirulina, bee pollen, green tea, or lucuma powder.

my go to green smoothie - matcha avocado smoothie

If you've been following me on Instagram for a while, you know what my go-to green smoothie is! I make it all the time, and absolutely love that it is a chock full of goodness!

I recently made a change to my go-to smoothie and have been adding Purslane to it. If you are wondering what Purslane is, it's weed filled with plenty of nutrients. This vegetable has extremely high levels of omega-3 fatty acids for a land vegetable, as well as significant amounts of fiber, vitamin A, vitamin C, B-family vitamins, iron, magnesium, manganese, potassium, calcium, and copper. The betalain pigments (powerful antioxidant compounds) and carotenoids round out this veritable treasure trove of nutrients and beneficial organic compounds. 

my go-to green smoothie

Spinach Lime Matcha Smoothie

My Go-To Green Smoothie

Recipe makes 1 big 32oz cup or 2 smaller bowls.


What You'll Need

1 handful frozen spinach
1 small handful of microgreens
1 small handful of Purslane, carrot or celery greens
1/4 avocado
1/2 cup homemade cashew milk
1 tsp matcha powder
1/2 lime, peeled
1/4 cup coconut meat
1 scoop collagen peptides
stevia, to taste or 2 pitted Medjool dates 

Toppings: 
Coconut flakes
bee pollen
1 tbsp gr8nola granola

What You'll Need

In a VitaMix or high-speed blender add all ingredients and blend for 45-60 seconds.

Pour in a tall glass or bowl and top with toppings.

 

 

Spirulina Pineapple Super Smoothie

OK, the stats are in: 100% of us love smoothies. 😜 They're easy, they're filling, they're delicious—and, with the right ingredients, they're healthful and can even help keep the calories down.

You’re going to love this Spirulina Pineapple Super Smoothie for all of it’s tasty benefits. Spirulina is a very helpful supplement but can be a bit rough to drink down on its own. Mixing it into a great tasting smoothie just like this one, is a great way to make sure you get its benefits while drinking something you enjoy. The powerful flavors of pineapple totally override the spirulina.

This one might just have to be on repeat this week! I posted it on Instagram stories a few weeks ago and got a lot of messages asking for the recipe. So, here it is!

Spirulina Pineapple Super Smoothie_1-2.jpg

Spirulina Pineapple Super Smoothie

Makes 1 18oz Serving

Spirulina Pineapple Super Smoothie - letsregale.com.png

What You’ll Need

1 cup spinach
1/2 small avocado (65g)
2 celery stalks 
1 tbs  Spirulina (I used this brand)
3 tbsp hemp seeds
1 tbs Nordic Naturals Marine Collagen 
1/2 cup pineapple, frozen
8 oz water + 1 tbsp apple cider vinegar 
5-6 ice cubes

Tools: High-Speed Blender (I used this brand)

What You’ll Need

In a high-speed blender, high-speed blend for 60-90 seconds until smooth. Pour & enjoy!

Dark Chocolate Avocado Adaptogen Mylkshake

Having grown up in California, I thought I knew all there was to know about avocados and the various ways to enjoy them. 

Mash them up with salt, lime juice, roasted serrano peppers, and cilantro, and you have guacamole. Sliced or mashed up on a piece of toast and you've got avocado toast. Wrap them up into a cylinder of rice with crabmeat, and you have a California roll. Slice them on a sandwich with bacon, lettuce, and tomato and you have an elevated BLT.  

Dark Chocolate Avocado Mylkshake

How about in a milkshake?

Before you click out and away, hear me out for a sec!

Avocados are great main ingredients in making decadent desserts and shakes that are much healthier.

These creamy fruits are nutritionally packed, rich in antioxidants, phytonutrients, fiber, and potassium. Add to that their high levels of heart-healthy monounsaturated fat, which has been shown to lower cholesterol, and you have a treat that just might leave you better off than it found you. 

So this MYLKSHAKE is pretty darn delicious. I made unintentionally, but sometimes those unintended creations are the best! This Dark Chocolate Avocado Mylkshake has so many good-for-you ingredients: collagen peptides, greens, healthy fats from avocado and coconut, cashew milk, and adaptogens. 

Dark Chocolate Avocado Mylkshake

What You'll Need

1 small avocado (about 100g)
1 handful baby spinach
2 tbsp coconut shavings, unsweetened
1/4 tsp Mucuna Pruriens (I used this brand)
1 tsp Ashwagandha (I used this brand)
1 cup unsweetened cashew milk
1/2 cup fresh water
2-3 drops stevia
1 scoop Dark Chocolate Blackberry Collagen Peptides  from Vital Proteins
5 ice cubes

What You'll Need To Know

Add all ingredients to a high-speed blender

Blend for 60-75 seconds or until everything is smooth.

Pour in a glass and enjoy!

Recipe makes 1 serving.


Stress Fighting Smoothie

Here's to a tasty travel day and the start of this work-cation!! First stop.. North Carolina. It's a quick stop to say "hi" to the in-laws and drop off our fur babes. This smoothie is perfect for a day f travel because it's loaded with so much nutrients, yet light enough to not give you an upset tummy.

This smoothie includes Sacha inchi, which is rich in protein, omega-3, -6, and -9, alpha-tocopherol, vitamin E, and carotenoids (Vitamin A), and fiber. Its unique collection of nutrients provides notable benefits for the body, like helping with overall immune system support and fights stress. As for the taste, it has a mild nutty, almost peanut taste to it, makig it a perfect swap for nut butter!

Stress Fighting Smoothie

What You'll Need

1 handful baby spinach
1/2 small avocado
2 tbsp coconut shavings
1/2 lemon, peeled
1 tbsp MRM Sacha Inchi powder
1/4 cup coconut water
1/4 cup cashew nut milk
1/2 cup mint tea, brewed and chilled
1/2 tsp Matcha powder (I used this brand) 
1 scoop Vital Proteins collagen peptides
4 drops Stevia

What You'll Need To Know

Add all ingredients to a high-speed blended up for 90 seconds, or until smooth.

Recipe makes 1 serving.

 

 

* Delicious discounts 👉🏼 MRM use promo code 'valerie' for 40% off!


Beauty Greens Cauliflower Smoothie

Beauty Greens Cauliflower Smoothie

This classic, lightly sweetened, mostly-cauliflower smoothie is a fresh take on a healthy vegetable-based smoothie. It's perfect for those for those up their veggie-based smoothie game.  

But cauliflower in a smoothie? From a flavor perspective, you won’t even taste the cauliflower or other veggies in there. This recipe offers a creamy, thick texture without the added sugars from a banana, plus a ton of added benefits!

Cauliflower is a cruciferous vegetable full of minerals and vitamins, like calcium, folate, potassium, and tons of Vitamin C. Half a cup of cauliflower is equal to almost half your recommended daily intake of Vitamin C. Let's drink to that!

Beauty Greens Cauliflower Smoothie

What You'll Need

1 1/2 cups frozen organic cauliflower*
1 small frozen zucchini* (about 50-75g)
1/4 frozen avocado
1/2 tsp organic cinnamon
1/4 tsp vanilla bean powder
1 scoop vital protein beauty greens
1 tsp ashwagandha (I used this brand)
1 tsp sacha inchi (I used MRM brand***)
1/2 cup my homemade almond milk**
3/4 cup water
1 tbsp MCT oil (I used this brand)
Optional: stevia, for a touch of sweetness

Toppings: 1 tbsp coconut shavings

What You'll Need To Know

Add all ingredients to a high-speed blender and blend for 30-60 seconds or until smooth.

Top with 1 tbsp coconut shavings.

 

Recipe makes 1 servings or 2 small servings.

* I buy organic, wash and freeze ahead of time

** You can use store bought nut mylk, just make sure it is unsweetened

*** Use promocode 'valerie' at MRM and get 40% off your order! 

Follow @ValerieFidan on Instagram for the latest bits + bites!

Avocado-Zucchini-Coconut #LayeredSmoothie

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Avocado. Zucchini. Coconut. Layered smoothie? Okay, I know what you're thinking... that sounds tucking weird! But, trust me on this! It tastes really yummy! You can't even taste the zucchini in this.

Layer 1:  small avocado, zucchini, coconut cream, stevia, all natural unsweetened peanut butter, unsweetened cashew milk

Layer 2: kiwi, thinly sliced

Layer 3: small avocado, zucchini, coconut cream, stevia,all natural unsweetened peanut butter, unsweetened cashew milk, spirulina

Layer 4: coconut flakes

In a high-speed blender add 1 small avocado (100g), 1 tablespoon coconut cream, 3 drops stevia,  1 tablespoon all natural peanut butter, 1.5 cups unsweetened cashew milk, 3 ice cubes and blend for 30-60 seconds. Pour half of the mixture into 1 cup and set aside. Add 1 teaspoon spirulina to the remaining mixture and blend for 30 seconds. Divide mixture into 2 cups and place in the freezer for 10 minutes. Peel and slice 1 kiwi and place around the glass of the smoothie cups. Add the third layer of the mixture you set aside and return to freezer for 10 more minutes. Once ready, add 1 tablespoon coconut flakes to each. Enjoy!

Avocado-Zucchini-Coconut #LayeredSmoothie
Avocado-Zucchini-Coconut #LayeredSmoothie
OLYMPUS DIGITAL CAMERA
OLYMPUS DIGITAL CAMERA

What You'll Need

1 small avocado (100g)
1 tablespoon coconut cream, 3 drops stevia,
1 tablespoon all natural peanut butter
2 cups unsweetened cashew milk
3 ice cubes and blend for 30-60 seconds
1 kiwi
1 small zucchini
2 tablespoon coconut flakes

What You'll Need To Know

1. In a high-speed blender add 1 small avocado (100g), 1 small zucchini (sliced), 1 tablespoon coconut cream, 3 drops stevia, 1 tablespoon all natural peanut butter, 1 zucchini, sliced, 1.5 cup unsweetened cashew milk, 3 ice cubes and blend for 30-60 seconds.

2. Pour half of the mixture into 1 cup and set aside.

3. Add 1 teaspoon spirulina and 1/2 cup unsweetened cashew milk, to the remaining mixture and blend for 30 seconds. Divide mixture into 2 cups and place in the freezer for 10 minutes.
 

4. Peel and slice 1 kiwi and place around the glass of the smoothie cups for the second layer.

5. Add the third layer of the mixture you set aside and return to freezer for 10 more minutes.

6. Once ready, add 1 tablespoon coconut flakes to each. Enjoy!

Recipe makes 2 servings.

Layered Green Smoothie

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I’ve gone to smoothie heaven… and this has been by far the hardest thing ever. And I mean ever! We've all seen these pretty ombre layered smoothies in a jar concoctions all over out Instagram feeds. I've been attempting to make them for the past week, and each time I've done so, I've gotten frustrated since they turned into a mess. I was really excited this morning, after getting this whole layered smoothie thing right! It involved a lot of blending, waiting, blending, waiting some more, bending, waiting some more… This vibrantly colored blend provides a nutritious, morning punch! This layered beauty is filled with summer-body loving nutrients and fiber to keep you full and satisfied during your morning (or afternoon) happenings. It's a fun & healthy way to cool off during these summer months!

layered smoothie
layered smoothie

What You'll Need

for the bottom layer:
6 tablespoons unsweetened cashew milk
1/2 cup frozen blueberries
1/4 frozen avocado cubes
1/4 tablespoon spirulina
1/2 cup frozen greens
1/4 scoop protein powder

for the middle layer:
1/4 frozen avocado
1/4 cup frozen blueberries
1/4 cup frozen greens
½ cup unsweetened cashew milk
2 tablespoons unsweetened shredded coconut
1/4 scoop protein powder

for the top layer:
1/4 frozen banana
1/2 cup SoDelicious yogurt (plain)
2 tablespoons unsweetened shredded coconut
1/4 scoop protein powder.

What You'll Need To Know

1. In a blender, combine all ingredients for the bottom layer. Blend until smooth. Pour evenly into two 14 or 16-ounce glasses.

2. Place glasses into the freezer for at least 10 minutes to harden. If you don't do this, your smoothie layers will mush together.

3. Once chilled, make your middle layer. In a blender, combine all ingredients for the middle layer.

4. Blend until smooth. Slowly pour over the bottom layer using a funnel.

5. Place glasses into the freezer for at least 10 minutes to harden.

6. Once chilled, make your top layer. In a blender, combine all ingredients for the top layer.

Super Green Moringa Smoothie

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I was pretty jazzed this on this smoothie from yesterday morning before my spin class at BurnCycle here in Portland. Avocado, frozen spinach, frozen blueberries, mint, peanut butter powder, moringa powder, almond milk and protein powder all blended up to smooth perfection. Have you tried moringa? It's a superfood that's got anti-inflammatory and antioxidants and a highly nutritious profile. The first time I had ever heard of this, was while we were living in Tamarindo, Costa Rica last year. I was excited to see at Whole Foods.

Moringa oleifera tree is considered as one of the most nutritious plants ever discovered with most of its benefits concentrated in its small green leaves. As is evident from its name, moringa powder is made from the freshly harvested leaves of the moringa oleifera tree. Fresh moringa leaf powder is deep green in color and has a rich nutty smell.

This powder is prepared by drying the moringa leaves at low temperature such that the plant tissue reaches a fine powdered consistency. The powder is then screened to remove impurities and then made into capsules and sealed in bags.

The most amazing part is that once packed, this powder remains fresh for several months, retaining its nutritional value of vitamins, minerals, antioxidants, chlorophyll and complete amino-acids.

Super Green Moringa Smoothie
Super Green Moringa Smoothie
Super Green Moringa Smoothie
Super Green Moringa Smoothie

What You'll Need

1/2 avocado
2 cups frozen spinach
1/4 cup frozen blueberries
5 mint leaves
2 tablespoons peanut butter powder
1tablespoon moringa powder
2 cups unsweetened almond milk
1 scoop vanilla protein powder (I used VegaOne)

What You'll Need To Know

1. Add ingredients to a high speed blender and blend until smooth.
2. Pour and enjoy!

Green Detox Smoothie

detox smoothie | letsregale.com
detox smoothie | letsregale.com

Do you need a detox from the weekend? That's where this smoothie comes in. Not only is it delicious, but it's really high in protein, too. This detox smoothie is bursting with flavor, healthy, naturally detoxifying ingredients. Let’s take a look at each ingredient. Avocados are an excellent source of numerous vitamins and minerals including high amounts of potassium, vitamin E and B vitamins, as well as other antioxidants. It can help replenish liver cells, making it an excellent detox food. The high healthy fat content makes it an excellent companion to other foods containing vitamin A since it helps the body absorb the other vitamin. Adding in some avocado each day will also provide fiber to your diet, which in turn helps with digestion.

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Kale is a detox food. It’s filled with fiber and sulfur which are great for detoxifying your body and keeping your liver healthy. Kale is abundant in two carotenoids, lutein, and zeaxanthin, which act like sunglass filters preventing damage to the eyes from excessive exposure to ultraviolet light. Kale supports normal blood clotting, antioxidant activity, and bone health. The high amount of Vitamin K helps nourishes those activities in the body healthy.

Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline.

Match Powder is high in flavonoids (antioxidants) and is the best source of catechins. Catechins are a group of antioxidants that stop cell damage and fight disease and are even more powerful than vitamins C and E.

Cucumbers don’t get as much attention as they should.They're great sources of vitamin C, K, beta-carotene, and molybdenum. They are full of phytonutrients that provide antioxidant, anti-inflammatory and anti-cancer benefits.

Mangoes may very well be the king of all fruits.They help fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion, clean your skin, and make the perfect snack. Mango has a high level of vitamin C, pectin, and fiber that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure. They are also rich in iron!

What You'll Need

1/4 cup frozen mango
1/2 avocado
1 handful baby kale
1 handful baby spinach
1/4 cucumber
1 scoop of protein powder
1 cup unsweetened almond milk
1 teaspoon matcha powder

What You'll Need To Know

Add ingredients to a high-speed blender and blend until smooth.Pour and enjoy!
 

Avocado Green Smoothie (Bulletproof & Ketogenic-friendly)

Ketogenic Avocado Green Smoothie letsregale.com
Ketogenic Avocado Green Smoothie letsregale.com

I'm trying out this whole ketogenic diet, and it's day 3 of 21. I've been getting creative in the kitchen, health hacking recipes and making-over a lot of my favorites. My morning smoothies and smoothie bowls all have gotten a makeover.

I'd be lying if I said this was easy. It's not. It's been a matter of reteaching how to eat a keto diet. This whole eating ketogenic food has been a struggle, because, like most people, I love fruit and have been daydreaming about bananas and blueberries these last couple of days. Yesterday, I felt like I completed a 12-step program for carbs. I'm now feeling great and more specifically because I made a smoothie that didn’t have me missing bananas.

Keto aside, fats are good for your health and really shouldn't be avoided. Did you know that saturated fatty acids makeup over 50% of the cell membrane and give them necessary stiffness and integrity for proper functioning?

They also help promote good bone health by helping calcium to be incorporated into the skeleton; although to be effective, at least 50% of dietary fats should be saturated. Healthy Omega-3 fats, like those found in avocados, are better used by the body when the diet is rich in saturated fats. Because, you see, the fat around the heart muscle is highly saturated, drawing on this reserve in times of stress. (The preferred saturated fats for the heart are stearic acid and palmitic acid.)

What about the cholesterol in saturated fats?

It's not the bad guy either! Inflammation causes heart disease. The inflammatory fats and oils are those that are highly refined and too high in Omega-6 oils. A diet high in sugar is the culprit that causes inflammation, too. And, no, fats will not make you fat; Sugars and a high carb diet are what will make you fat.

Ketogenic Avocado Green Smoothie 2

What You'll Need

1 cup unsweetened coconut milk
1/2 small avocado
1 cups spinach*
1 scoop protein powder (I used this brand)
1 Tbsp hemp seeds
Optional: 1 Tbsp MCT or Brain Octane oil

4-5 ice cubes

What You'll Need To Know

Add all the ingredients into a blender and blend until smooth.

Pour, sip and enjoy.

* Do note that I boiled my spinach ahead of time.

Total Carbohydrate 21g / Dietary Fiber 13g / Net Carbs: 12g / Protein 21 g

Green Tea Mint Blueberry Smoothie

Guys!! This smoothie, though! It's refreshing and so delicious.

Smoothies... I love them. (And, love is an understatment.) When done right, they are a great, quick, nutritious liquid meal. I especially like them before workouts. They deliver an instant energy kick with all the great ingredients blended together. And, if you're anything like me and tend to get nervous before grueling workout or race, a liquid snack is a great option that won't leave you feeling nauseated.

This week I was messing around with different combinations. I had some green tea and mint brewed tea in the fridge that I brewed up the night. I thought maybe this would be a delicious addition to my smoothie, and use it as a smoothie liquid base. It’s seriously so refreshing with a small kick of caffeine and antioxidants from the green tea. You’re probably thinking... ugh... sound like a strange combo. But, trust me… it tastes amazing!

So, what’s in it?

8oz water, 1 green tea bag, 5 mint leaves , 1 medium banana, chopped then frozen 50g frozen blueberries (roughly, 1/2 cup or 1 handful), 2 cups spinach, 1/4 avocado, 1 scoop VegaOne Protein Smoothie... 

Brew the tea with 5 mint leaves in advance and place in the fridge. Add your ingredients to a high-speed blender, blend, pour into a glass, savor and enjoy! If your smoothie is too thick, add a splash of water.

Green Tea Blueberry Mint Smoothie
Green Tea Blueberry Mint Smoothie 1

What You'll Need

8oz water
1 green tea bag
5 mint leaves
1 medium banana, chopped then frozen
50g frozen blueberries (roughly, 1/2 cup or 1 handful)
2 cups spinach
1/4 Haas avocado
1 scoop vanilla plant based protein

What You'll Need To Know

Brew the tea with 5 mint leaves in advance and place in the fridge.

Add your ingredients to a high-speed blender, blend, pour into a glass, savor and enjoy!

If your smoothie is too thick, add a splash of water.


Recipe makes 1.

Green Lean Power Smoothie

Green Lean Power Smoothie letsregale.com3

Clean.

Lean. 

Mean.

Super green.

I love this ‪smoothie‬! yassss!!!

About a year ago I moved away from juicing after finding out that it isn't all that good for you. Sure, juicing is a great way to get a big punch of antioxidants and vitamins into your diet. But, as you juice fruit and vegetables, you’ve stripped away the fiber and concentrated the sugars from many, many servings of fruit and veggies into a single serving of juice. Well, actually, it's two servings of juice. Did you really think that 16 oz was one serving? It's not.

Blending keeps the fiber and without getting the instant sugar rush from drinking juice. I'm not saying stop juicing. With anything, just remember moderation. And, maybe reconsider doing a "juice detox" or "juice cleanse."

I particularly love this smoothie after grueling workouts. It's packed with nutrients of hearty greens, good for you fats--thanks to the ‪‎avocado‬--and a boost of protein.

So, why no fruit? From trial and error, I have found that adding fruit will make it too sweet, especially if you are using a protein powder.

Green Lean Power Smoothie letsregale.com2
Green Lean Power Smoothie letsregale.com1
Green Lean Power Smoothie letsregale.com0

What You'll Need

1 cup of baby kale
2 cups baby spinach
1/4 lemon
25g cucumber
1 celery stalk
1/2 small avocado
1 tsp ginger
1 scoop plant based protein (I used this brand*)
8-10oz water
5 ice cubes

What You'll Need To Know

Add ingredients to a high-speed blender and blend. Serve and enjoy!

* Use promo code 'valerie' at checkout for 40% off order!