3 Superfood Smoothie Recipes
By Nicole Kiley, MSc, RD
Plum-Quinoa Smoothie
Ingredients
1 plum, pitted and cut into chunks
½ frozen banana
¼ cup cooked quinoa
1 cup unsweetened almond milk
1 tsp. pure vanilla extract
¼ tsp. cinnamon
handful of ice cubes
The Superfood: Quinoa
Did you know the part of quinoa we eat is actually a seed, not a grain? That’s why it is naturally gluten-free. Quinoa, pronounced KEEN-WAH, is loaded with fiber and protein. It contains all 9 essential amino acids, making it a complete protein, and has 8 grams of protein per cup!
Tropical Kale Smoothie
Ingredients
2 handfuls kale leaves, stems removed
¾ cup unsweetened almond milk
1 tsp. pure vanilla extract
1 frozen banana
1/3 cup plain Greek yogurt
1/3 cup frozen pineapple
2 Tbsp. peanut butter
1 tsp. honey
The Superfood: Kale
Kale is known for having one of the highest ORAC ratings, in other words, it is REALLY good at scavenging free-radicals and protecting cellular health. As a nutritional powerhouse, kale is rich in vitamin C, beta-carotene, kaemferol and quercetin. What do these words mean? They mean kale is REALLY good for you!
Oatmeal Blueberry Smoothie
Ingredients
1 cup unsweetened almond milk
½ frozen banana (optional)
¼ cup oats, dry
1 cup fresh or frozen blueberries
1/3 cup plain Greek yogurt
The Superfood: Oats
Oats are rich in soluble fiber. Soluble fiber attracts water and becomes a sticky gel as it digests. The benefits of this digestive process include lowered blood cholesterol, stabilized blood sugar, and improved bowel regularity. Not a fan of oatmeal? Reap the health benefits of this super grain with a smoothie!
– Nicole Kiley is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
