By Brandon McDearis
Anyone that knows me well knows that I’m a smoothie fanatic. I began making smoothies a part of my daily routine one summer when I was working at a lodge on the Kenai River in Alaska. I would come into work most days, make a large batch of smoothie with whatever fruits and vegetables were available, and sip on it throughout the morning (and afternoon). I found it to be a great way to stay fueled no matter how busy I was, and it kept me from constantly sampling whatever not-so-lean foods we might have been preparing on a particular day.
The high amount of fiber, protein and healthy fats, along with the high liquid content of this smoothie, will keep you beyond satiated for most of the day. A huge added bonus is that it is probably one of the most nutrient-dense things you could put in your body. If you are familiar at all with the ANDI (Aggregate Nutrient Density Index) score, which is the brainchild of Eat Right America founder Dr. Joel Fuhrman, then you will be pleased about the score of this smoothie. Whole Foods Market stores have recently implemented the ANDI score to show the nutrient density of a food on a scale from 1 to 1,000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities. The score for a smoothie such as the one below would score around 3,000. Compare that to a McDonald’s Big Breakfast, which scores about 50!
This recipe makes about four servings that fill up most standard size blenders. One serving will make for a very nutritious breakfast and the rest will be fine in the fridge for another day (you may want to pulse it again in the blender before reserving). However, drinking the whole thing throughout the day is fine as long as you aren’t using it as a chaser for other meals. You may be surprised at the taste of it. The avocado, banana and yogurt give it a creaminess, and the flavor from the protein powder and the blueberries make it taste like a milkshake. Once you start drinking it, you may forget that you even added green vegetables. Enjoy!
Ingredients:
1 avocado
1 banana
1/2 cup chopped kale, stems removed
1/2 cup spinach
1 cup frozen blueberries
1/2 cup nonfat Greek yogurt
1 scoop vanilla protein powder
2 T chia or ground flaxseed
1 cup almond milk
1/2 cup water
Juice from 1 orange or lemon (optional)
Directions:
Simply mix all ingredients in a blender and blend until smooth. Add more water if needed for a thinner consistency.
Nutrition Facts Per Serving:
Calories: 195 / Fat: 7g / Saturated Fat: 1.5g / Carbohydrates: 24g / Fiber: 7.5g / Protein: 10g
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes to busy families and elderly people. Brandon is also one of the board of directors for Wellspring International Outreach (www.wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.
