A creamy and delicious way to start your day. Packed with vitamins, minerals and antioxidants, this nutrient- dense smoothie is both filling and satisfying. Healthy fats (avocado and unsweetened coconut milk) as well as cinnamon help stabilize blood sugar.  Enjoy!

Raw Kale Love

1-1/2 cups unsweetened organic coconut milk or unsweetened hemp milk

1/2 (one-half) avocado

3 cups organic baby kale, well-rinsed and spun dry

1 cup frozen or fresh organic blueberries (ideally, fresh)

1/2 teaspoon cinnamon

Blend all ingredients until smooth and creamy in a Nutribullet or blender.

About six years ago, I went through a year-long phase, where I had a green smoothie for breakfast almost every single day. It was chockfull of leafy green fiber; yet, after apx. 45 minutes to an hour later, I found myself feeling hungry again! Even when I added pea protein powder to my smoothie, I still would up feeling hungry a short time later.

These days, I find that eating animal protein—salmon, sardines, chicken, turkey or lamb, along with plenty of leafy greens—at my first meal of the day is the best strategy for fending off hunger—for hours. This also tames cravings and helps with focus and energy.

Recently, I discovered grass-fed bovine collagen powder. It is a concentrated source of quality protein: collagen.

Collagen has become a trendy nutritional supplement, but the health benefits are real.

What collagen is—and is not

Collagen is an abundant protein and major building block of skin, bones, teeth, hair, nails, tendons, ligaments, muscles and blood vessels. Unfortunately, as we age, our bodies makes less collagen.

It is also important to keep in mind that collagen is NOT a complete protein.  When a food source is a “complete protein”, this means that it contains all 9 essential amino acids that are required to build and repair protein tissues in the body.Collagen peptides are characterized by their high level of specific non-essentialamino acids, including glycine, hydroxyproline, glycine and alanine. So, even if you are consuming collagen on a regular basis, you still want to be mindful of incorporating high-quality sources (e.g., wild-caught, organic, grass-fed, pasture-raised, cage-free, free-range) of complete proteins.

Animal foods, like wild-caught fish, grass-fed or pasture-raised meats and poultry, pasture-raised eggs and dairy, are considered complete proteins.On the other hand, most plant foods are considered “incomplete proteins”, meaning that they are missing certain amino acids that would make it a complete protein.

Eating complete protein is especially beneficial if you have an autoimmune disease, like Hashimoto’s, Lupus or rheumatoid arthritis, or a chronic health condition or challenge, like diabetes or heart disease. Eating complete protein also helps create lean muscle which can help boost your metabolism.

Health benefits of collagen

Collagen has often been touted as an anti-aging nutritional supplement because when consumed on a regular basis—and within the context of a healthy diet and lifestyle—it can confer the following health benefits.

1.   It can help improve skin elasticity.

If taken consistently over a period of time (Be patient! Start with a minimum of 3 months), collagen may help plump up the skin and ease facial lines and wrinkles caused by too much sun exposure.

2.   It can help with gut health.

Intestinal permeability, a.k.a. leaky gut, is often the result (and a trigger) for those who have an autoimmune condition; high-stress lifestyle; poor diet (high in sugar, refined carbs and processed foods; take multiple medications; drink excess alcohol; or who have food sensitivities. When the tight junctions of your intestinal lining become loose, or, “leaky”, partially digested proteins, bacteria and toxins can pass from the gut directly into your bloodstream, causing an adverse immune response and inflammation. Collagen is an important part of your gut’s connective tissue and lining; consuming collagen can be beneficial in helping repair a leaky gut.

3.  It can help build muscle.

Muscle is what keeps a body young. In a study of healthy older men (average age was 72) who had experienced age-related muscle loss, those participants who supplemented with collagen peptides—in conjunction with a 3-month resistance training program—experienced more fat loss, improved muscle strength and increased their fat-free mass than the placebo group.

4.  It can help strengthen nails and enhance hair growth and thickness.

Supplementing with collagen has been linked to stronger nails. A study published in the Journal of Cosmetic Dermatologyfound that women with brittle nails, who took collagen peptides daily for 24 weeks (6 months), experienced a 12% nail growth rate and 42% reduction in the frequency of broken nails.

Since collagen makes up apx. 70% of the dermis, the middle layer of your skin that contains the root of each individua hairl, it contributes to the elasticity and strength of your hair. As we age, we produce less collagen, which can contribute to thinning hair. Within the context of a healthy diet and lifestyle, supplementing with collagen may be helpful in preventing age-related hair thinning. Research is still out on this.

Your hair follicles can be damaged by free radicals, compounds that develop in your body, due to stress, air pollution, poor diet, alcohol, smoking and other environmental toxins. Lab studies suggest that collagen may act as an antioxidant that can have a protective effect against free radicals.

Now that you know about the health benefits of collagen, here is a quick, easy and delicious way to enjoy it, along with 20 grams of protein!

Broccoli-Collagen Smoothie Bowl with Organic Strawberries & Roasted Pumpkin Seeds
2 servings

2 cups cooked broccoli
*I like to use frozen organic broccoli florets (they are fast, easy and take 6-8 mins to cook).
4 medium frozen (or fresh) organic strawberries (apx. 1/4 cup)
2 scoops grass-fed bovine collagen peptides (unflavored)
1 teaspoon ground cardamom OR 1 teaspoon cinnamon
1 teaspoon Celtic sea salt
1 wedge of avocado
1-1/2 cups non-GMO,unsweetened hemp milk

Place all ingredients in a Nutribullet (or blender). Blend until creamy and smooth. Pour into a bowl.

Garnish smoothie bowl with the following:
1 organic strawberry, thinly sliced
1/4 cup raw, organic pumpkin seeds, toasted in oven on parchment-lined baking sheet for 10 minutes at 350°F; then, cooled. Sprinkle over smoothie bowl.

Yes, I’m familiar with its many attributes. Broccoli is an excellent source of vitamin K, vitamin C, chromium and folate. It’s a good source of omega 3 and hard-to-get minerals, like calcium, magnesium, potassium, iron and selenium. Rich in antioxidants, anti-inflammatory and pro-detoxification compounds, broccoli is a go-to food when it comes to eating for cancer prevention. Eating cruciferous vegs, like broccoli, also supports the liver, a major organ of detoxification…especially important for balancing hormones.

Still…I’ve never been crazy about the flavor or texture of broccoli. But I’ve found my own personal work-around. These days, I eat LOADS of broccoli!  HOWEVER, I prefer eating only cooked (never raw!) organic frozen broccoli. That right, I prefer frozen to fresh broccoli!! I like to toss it with some coconut oil and season with Celtic sea salt, to taste.

Or….I enjoy as a Creamy Broccoli-Strawberry Smoothie, which is easy-to-digest and portable, ideal when you’re on-the-move. It’s also a perfect no-cook meal on a sweltering summer day!

Creamy Broccoli-Strawberry Smoothie

2 cups cooked frozen organic broccoli
4 medium frozen organic strawberries
2 scoops Vital Proteins Collagen Peptides
1 wedge avocado
1 teaspoon ground cardamom OR cinnamon
1-1/2 cups unsweetened hemp milk
1/2 teaspoon Celtic sea salt; add more to taste after blending (if desired)

Blend in a Nutribullet until smooth and creamy. Pour into a 32 oz mason jar.

I prefer to make my own green smoothie. I also favor making a delicious-tasting smoothie that does NOT rely on plant-based milks, like almond, coconut, cashew, oats or rice.  Why? For starters, I am allergic to all nuts (almond, cashews), and my body does not tolerate grains (oats, rice). Secondly, while I am not inherently against the idea of plant-based milks, most contain emulsifiers and thickeners, such as guar gum, cellulose gum or xanthan gum. For those who are sensitive (and I am), these additives can trigger digestive distress, like bloating, or contribute to gut inflammation.

Instead, I use filtered water OR a high-quality, glass-bottled spring water in my smoothies.

This delicious smoothie, loaded with greens and gently sweetened with half of a Bartlett pear, has a bright and zesty kick, thanks to fresh cilantro, ginger and sparkling water. The combination of fresh, organic ingredients also promotes detoxification (e.g., try this if you are constipated!)  and supports liver health.

Detox Spinach-Pear Smoothie

Serves 1-2
3 cups organic baby spinach
1/2 ripe Bartlett pear (remove core; keep skin on—do not peel), chopped
1 tablespoon fresh-squeezed organic lemon juice
1/2 cup chopped cilantro
1-inch knob peeled, chopped gingerroot
1 cup spring water or filtered water
1/2 cup sparkling mineral water, like Pellegrino or Mountain Valley

Place all ingredients in Nutribullet or high-powered blender and blend until smooth.

With one exception: cauliflower “rice”.

From cauliflower mash to cauliflower pizza, cauliflower is all the rage as a smart carb, low-carb substitute for common blood sugar-spiking processed “white foods”.

Cauliflower is the other “white food”, of which I eat plenty! Why? Because it is a cruciferous vegetable, and cruciferous vegetables are KEY if you want to reduce inflammation and balance hormones. They are chockfull of vitamins, minerals and antioxidants—and high in fiber. Eating them on a regular basis—and within the context of an overall healthy diet and lifestyle—can help lower cancer risk and protect against heart disease.

If you are taking birth control pills (or took birth control pills for any length of time); if you are on Hormone Replacement Therapy (a.k.a., HRT, any combination of synthetic estrogen + progestin);  if you have hypothyroidism/Hashimoto’s, adrenal dysfunction; PCOS or fibroids; if you are overweight / obese; if you are chronically exposed to environmental estrogens (e.g., plastics, pesticides, perfumes, etc.)….you likely have estrogen dominance.  Unfortunately, most women do today.

The symptoms of estrogen dominance, where your estrogen levels are high relative to progesterone, can manifest as bloating, swollen or lumpy breasts, fibroids, mood swings, weight gain, anxiety and/or brain fog.

In order to help clear excess estrogen out of the body, it is important to optimize liver health. One way to do this is by eating cruciferous vegetables, which are high in fiber and sulforaphane, a sulfur-rich compound with cancer-fighting, heart protective and blood sugar balancing benefits. They help promote estrogen clearance …as in…you poop excess estrogen out. Personally, I recommend eating COOKED cruciferous (versus raw), especially if you have digestive issues, like constipation, bloating or gas, or hypothyroidism / Hashimoto’s.

I admit…although I have always enjoyed eating leafy cruciferous greens, like bok choy, choy sum, arugula, kale and mustard greens, it took me a while to warm up to non-leafy cruciferous vegs, like broccoli and cauliflower.

But…organic cauliflower rice changed everything! It’s widely available fresh or frozen. It’s easy to cook and easy to digest. It has become my go-to non-starchy “carb” because it’s so versatile. I even include it in smoothies because it adds a delicious creamy texture. Like this Blueberry-Cauliflower Smoothie where cardamom adds a dash of bright sweetness.

Blueberry-Cauli Smoothie

1 cup frozen organic blueberries
1/2 cup cooked org cauliflower rice
1 scoop grain-free, sugar-free protein powder*
*I recommend 100% organic pea protein or 100% grass-fed beef protein
2 tablespoons hemp seed
1/4 to 1/2 teaspoon ground cardamom
1 cup org unsweetened hemp milk or unsweetened coconut milk or filtered water

Blend in a Nutribullet or high-powered blender until creamy.

Enjoy!

This is a warm smoothie. It has just three real food ingredients: organic mango, fresh ginger and coconut milk! No added sugar…just the natural sweetness of mango. Fresh ginger root imparts a slow burn and has a delicious warming effect—exactly what you want if you’re hypothyroid (like me) and tend to feel cold easily…or, if you feel a cold or flu coming on and feel chilled.

If you have leaky gut or any kind of digestive issue (gas, bloating, constipation, acid reflux), it is always better to eat WARM foods, especially in the dead of winter. An herb with warming properties, fresh ginger root can effectively warm up the stomach and body. In Traditional Chinese Medicine and Ayurveda medicine, it has been traditionally used as a digestive aid for symptoms, such as diarrhea, abdominal pain, nausea and vomiting. Ginger is also a natural decongestant and antihistamine and can provide relief if you’re fighting a cold or the flu.

Warming up the coconut milk with the minced ginger in a saucepan infuses the mango smoothie with a deeper ginger flavor and makes it easier to digest.
 

Warming Mango-Ginger Smoothie

10 ounces unsweetened organic coconut milk
1 tablespoon fresh ginger root, finely minced (or buzz in the food processor)
1 to 1-1/2 cup organic mango, diced

Warm up coconut milk and ginger (together) in a small saucepan over low heat for 10-15 minutes, until warm (but not boiling).

Place diced mango in a Nutribullet or blender. Add coconut milk and ginger. Pulse or blend until creamy and smooth. Pour into a 16 ounce glass mason jar or tall glass. I like to use a stainless steel straw.

Banana-Cacao Green Smoothie

Serves 1 to 2

1 medium-ripe banana
3 cups greens, ideally, wild arugula
1 teaspoon cinnamon
1 tablespoon organic raw cacao nibs
*I recommend Navitas Organics Cacao Nibs
2 tablespoons organic flaxseed, then grind
*Measure out 2 tablespoons whole flaxseed, then grind
Optional: 1/2 to 1 Medjool date (depending on your tolerance for
sweetness)
1-3/4 cup water

Add all ingredients to a Nutribullet and pulse until creamy and smooth.

A common symptom of mineral deficiency is low energy, fatigue and a general loss of vitality. Other symptoms can include high blood pressure, heart palpitations, leg cramping and yeast or fungal infections. Minerals are also key to supporting the detoxification process!

So…when you hit the wall mid-afternoon, step away from the brownie, cookie or umpteenth cup of coffee! Instead, try this delicious mineral-rich “marathon” kale-banana smoothie for a real energy boost that takes you across the finish line.

In addition to vitamins A, K, C and folate, kale contains a diversity of macrominerals (minerals that you need to consume in greater amounts) and trace minerals (minerals of which you need a small amount; hence, “trace” minerals), including calcium, potassium, magnesium, and manganese, copper and iron. By consuming kale, you are also ingesting sulfur compounds that help your body detoxify.

Bananas have long been touted for their potassium content; they are also a good source of trace minerals, such as manganese and copper. Spinach, of course, is famously known for containing iron. In addition to being a rich source of antioxidants, parlsey contains both macro minerals (potassium, calcium, magnesium) and trace minerals (iron, copper, zinc).

Raw caco is considered a “superfood”, loaded with antioxidants and minerals, especially magnesium, which is important for energy production and enhancing mood.

Though they look similar, raw cacao powder is not the same as cocoa powder. Raw cacao powder is the end result when raw cacao beans are cold-pressed, which removes the fat content while preserving its enzymes. Raw cacao is minimally processed. 

On the other hand, cocoa powder is a more processed food: it has been roasted at high temperatures, lowering its overall nutritional value. If you do buy cocoa, check the label to make sure it contains a single ingredient: 100% organic cocoa powder. Avoid cocoa powder “mixes” which can contain added sugars, dairy, artificial sweeteners and emulsifiers.

Marathon Kale-Banana Smoothie
Serves 1

1-1/2 cups unsweetened organic coconut milk OR hemp milk OR filtered water
1 ripe organic banana
4 organic Lacinato kale leaves, discard the stalks
1/4 cup organic baby spinach
Handful of parsley
2 tablespoons organic raw cacao powder
Dash of ground cinnamon
Optional: 1 teaspoon raw honey

Place all ingredients in a Nutribullet or high-powered blender and blend until smooth and creamy.

Turmeric, with its distinctly brilliant orange-yellow pigment, contributes to this smoothie’s golden hue. It also contains beneficial anti-oxidant compounds that, taken consistently over time, can help tame inflammation.

Golden Glow Smoothie
Adapted from Clear Skin from Within by Dr. Trevor Cates

1 cup organic unsweetened coconut milk
1/3 cup unsweetened organic coconut flakes
1/3 cup fresh mango (or frozen)
2 pitted dates
1 tablespoon chia seeds
1 teaspoon organic unrefined coconut oil
1/2 teaspoon turmeric
1/2 teaspoon dried maca (optional)
1/4 to 1/2 cup chilled mineral water, like Pellegrino OR 1/4 ice cubes made from filtered water

Place all ingredients in a high-powered blender or Nutribullet. Blend until smooth. Enjoy chilled.

• Producing bile
• Producing cholesterol and proteins to help carry fats throughout the body
• Creating proteins and cholesterol to form hormones
• Storing glycogen and releasing glucose as needed
• Storing blood and iron
• Neutralizing and removing toxins

The liver and gallbladder work in tandem to support a strong immune system and to promote balanced moods and healthy digestion. Bile, which is produced in the liver and stored in the gallbladde, contains bile acids that are needed for the digestion and absorption of dietary fats and fat-soluble vitamins including A, D, E and K in the small intestine.

Your bloodstream flows through the liver, which acts as a filter, removing dead cells, chemicals, drugs, particulates, and alcohol. Speaking of alcohol…taking a break from drinking alcohol, goes a long way toward preserving liver energy.

A toxic, congested liver leads to impaired release of bile from the gallbladder, which affects your ability to break down fats and overall digestion.

According to Traditional Chinese Medicine, the liver is responsible for the smooth flow of blood, energy (qi) and emotions throughout the body. The liver is the organ most affected by excess stress or emotions. Symptoms of stagnant liver energy or liver dysfunction might include an inability to relax, eye issues, such as blurry vision, as well as feelings of frustration, rage, anger, irritability and depression. Fatigue and physical weakness are also indicative of an improperly functioning liver.

Jumpstart your morning—and show your liver some love—with this tasty Liver Cleanse Smoothie.

Liver Cleanse Smoothie
2 servings

1-1/2 cups unsweetened flax milk or other unsweetened dairy-free milk
1 packed cup baby spinach
1/2 cup Italian flat-leaf parsley
3 dandelion leaves
1 radish, roughly chopped
1/2 pink grapefruit
1/4 teaspoon cayenne

Place all ingredients in a Nutribullet or high-powered smoothie and blend until smooth.