Make the most out of your blends.
The case for smoothies
Blenders really could stand in the limelight a bit more according to us. As humans, we have been granted teeth, useful to grind down the fiber in food so we can properly access the nutrients inside what we eat. Although very useful, it is almost certain that we will not grind down all the cells and access the nutrients we need when – especially when we eat healthy, fiber-rich foods such as vegetables. In other words, the foods we need more of – unprocessed and full of nutrients are not as easy as our processed counterparts.
Add to that the fact that a lot of crops today are deficient in nutrients after the use of chemical fertilizer, and that we are stressed out and may not chew enough times to properly access the nutrition in what we eat.
Enter the modern-day blender which will blitz everything to a smooth and easily digestible liquid, allowing us to make use of much more of what we are actually eating. This is incredibly useful. If we make a habit of including just a little bit of vegetables or other nutrient-rich foods in our smoothie, it will be the same as if we are eating quite a bit more on our plate.
The smoothie blend recipes here try to make use of the blenders’ strengths and inspire folks to successfully add more nutrients to their lives.
THE smoothies for vegans and vegetarians
An incredibly versatile smoothie that will tick a lot of boxes and which should be a staple if you’re plant-based.
- Rich and filling without being too expensive
- Contains heaps of Iron, calcium and Vitamin C
- Tons of Omega-3 and other healthy fatty acids.
- Flax seed oil adds for good digestion
- Extra greens – with all their great nutrients
Approximate amount of Kcal: 400
2 handfuls of frozen berries (we used strawberries and raspberries – but you can use what you like.
2 tbsp of Tahini and/or Peanut butter
1 tsp of Vegan High Supply Blend
2dl / 1 cup of water
1/2-1 tsp of Flaxseed oil (optional)
1 tbsp of Coconut oil (optional)
1 tbsp of Shelled Hemp Seeds (optional)
1 or 2 small pieces of frozen Cauliflower (optional)
A small amount of frozen or fresh Spinach (optional)
Tahini & Peanut butter
This is the bulk of the smoothie. They are both calorie-rich and provide a nice taste to the smoothie that isn’t too sweet. Because of their high amount of fats, they make the smoothie creamy, without having to use anything but water. Peanut butter is rich in iron and Tahini is one of the most calcium-rich plant-based foods. The perfect vegan ingredients for smoothies but also for anyone that is looking for more energy.
Berries are here to add a nice taste that works really well with tahini and peanut butter. You can use whatever you want, but strawberries and raspberries make for a good choice. Berries are generally something everyone should eat more because of their high nutritional content.
The Vegan High Supply blend
It has a specific taste but it blends in really well with the rest of the ingredients. More calcium, iron and vitamins here.
Spinach and Cauliflower
These should be considered common smoothie ingredients according to us. Both are extremely healthy and packed with tons of vitamins and minerals. Spinach is full of iron and is a really good choice for anyone who is plant-based. Cauliflower works especially well as it allows for some texture to the smoothie without really adding any taste. Consider defrosting the spinach if your blender isn’t amazing to avoid any bits.
Very much overlooked, this oil contains loads of Omega-3 fatty acids. Healthy fats that are good for us but might be a bit tricky to include lots of these days – especially if you’re vegan or vegetarian. It is also one of the best things out there to help with digestion. By including it daily you’re making both your gut and brain a good favor.
Also a good addition. A good amount of healthy fats and just as with flaxseed oil, it is good for both your gut health and to fuel your brain.
Shelled Hemp Seeds
These babies are absolutely perfect for smoothies. They can be a bit tricky to eat on their own because of their small size but we should definitely include them in our diets more – sprinkled on salads or in smoothies. They have perhaps the best and healthiest ratios of fats as well as the highest amounts of beneficial nutrients among all seeds and nuts. Containing tons of Iron and Omega-3, they are also an exceptional addition to diets for vegans and non-vegans alike.
What you get is a tasty smoothie with a lot of energy. It’s a perfect snack when you’re quite hungry and could be considered a smaller meal replacement, especially if you eat some nuts on the side. For anyone – but especially for plant-based folks – it has loads of the nutrition that you should seek on a daily basis – healthy fats, iron, calcium, vitamin C and other vitamins and minerals.
Compare this to ‘meal replacements’ that exist today and what you have is something similar in price and calories but which far outweighs in proper nutrients. It’s definitely a bit more work but what we would call the best smoothie out there.
Also worth noting
If you’re not getting the best of taste, you probably need to add a bit more berries. Also, the flaxseed oil has a bit of a peculiar taste, so you could try to scale it down or remove it altogether. The cauliflower will have less of an impact on the taste than the spinach.