New recipes

Mulberry, Lavender, and Kale Energizing Smoothie Recipe

Mulberry, Lavender, and Kale Energizing Smoothie Recipe

This smoothie features an all-star cast of superfood sensations. Bananas are good sources of fiber, slow-burning...

This smoothie features an all-star cast of superfood sensations. They are surprisingly nutritious, containing vitamin B6, manganese, vitamin C, potassium, biotin, copper and pectins. They also contain fructo-oligosaccharides (FOS) which are a source of food for the friendly bacteria in the human digestive system, and a well-functioning system keeps your energy in-balance.

Mulberries are a respectable source of antioxidants and polyphenols, not to mention vitamin A, B6, B12, C, E, K, riboflavin, folate, calcium and other nutrients that keep your body ticking.

Oats are an excellent source of B vitamins and magnesium. And both oats and cashews are loaded with protein and fiber which keeps your energy up and your digestive system in check. Cashews are also good source of antioxidants and dietary trace minerals such as manganese and copper.

This recipe was originally published on July 17, 2014.

Ingredients

  • 1 frozen banana
  • 1 cup fresh mulberries (or ½ cup dried)
  • 1 cup kale
  • 1 tablespoon dried lavender
  • 1 cups apple juice
  • 1/2 cup rolled oats
  • 1/4 cup raw cashews
  • 1 teaspoon lucuma powder
  • 1 teaspoon vanilla extract

  • Mood swings
  • Cravings
  • PMS
  • Painful cramps
  • Abnormally heavy or light periods
  • Too short or too long of cycles
  • Infertility
  • Acne
  • Hot flashes
  • Fatigue

Balancing your hormones is a holistic process because it’s not just about estrogen, progesterone, or even cortisol. It’s important to partner with a good functional medicine doc to understand your body best, but there’s also some simple holistic habits that will help your body to naturally return to a balanced state.

The liver has a big and somewhat unglamorous job – basically everything we breathe, eat, or absorb through the skin gets into the blood stream and eventually passes through the liver. The liver also processes, manufacturers, and regulates hormone levels. It’s the body’s primary detoxifying organ, so keeping it happy and healthy is key to overall health and especially to balanced hormones.

Problems can show up when the nutrients the liver needs to process toxins are in limited supply. In other words, if there aren’t enough workers on the job, and the nutrients are in short supply, the liver can’t keep up and process quickly and thoroughly. If the liver is overworked, toxins and waste build up and the excess heads back into the body, which can cause many problems.

To stimulate regular cleansing, I drink lemon essential oil in my water daily. You can add 1-2 drops of 8 ounces of water for supporting the detoxifying functions of the liver.

Dark, bitter greens like dandelions, arugula, and kale also do wonders for the liver, acting as a natural diuretic to purify the body. Plus they bring vitamins A, C, and K to the table, as well as minerals like calcium, potassium and magnesium.

Did you know the fancy fragrances in lotions, and the plastic container you pack your lunch in are sources of xenoestrogens?

These are endocrine disruptors – chemicals that alter the normal function of hormones. Under normal conditions, the endocrine system releases hormones that tell other parts of the body what to do, but when chemicals from the outside get into our bodies, they have the ability to mimic our natural hormones and block or bind to hormone receptors.

Here’s the thing: xenoestrogens are a category of the endocrine disruptor group that specifically have estrogen-like effects. When xenoestrogens enter the body they’re stored in fat cells, and increase the total amount of estrogen, which can result in estrogen dominance.

You can avoid them by choosing organic foods to eat and avoiding packaged foods, using natural safe skin care products without parabens and other harmful chemicals, and avoiding plastic containers and chlorine. You can also choose chemical free, biodegradable laundry and household cleaning products. You can even make your own natural cleaning products with safe and effective ingredients!

Could an apple a day keep PMS away? It might sound too simple to be a solution for a complex issue like hormones. But consuming enough fiber in your daily diet is actually one of the best places to start.

Your hormones have to be flushed from the body by the liver after they’ve been circulated. Guess where the liver lets go of them? In your intestines, where they pass out of the body under normal conditions. However, sometimes they hang out and cause problems, because the body reclaims these “waste” hormones.

This is where fiber comes in – the fiber you eat can help bind to these hormones and prevent them from being reabsorbed. Boost your daily intake to 25 to 30 grams and you’ll be off to a good start. As Aviva Romm, MD says, “When we effectively eliminate excess and toxic estrogens, we experience fewer women’s health problems including PMS, fibroids, problems with endometriosis, frequent and heavy periods, and cyclic breast pain and lumps.” (Aviva Romm, MD is a Yale-trained physician specializing in integrative medicine for women and children. You can find out more here).

Fat is also your friend when it comes to hormone balance. One study showed evidence that supplementation with omega-3 fatty acids (found in flax seeds, chia seeds, wild salmon, avocados…) might help to prevent postpartum depression, menopausal problems, postmenopausal osteoporosis, and breast cancer. Fatty acids are vital for proper functioning of cells and hormones. The thing is, many diets have too many omega 6 fatty acids (found in vegetable oils, peanut oil, canola oil, soybean oil, margarine, shortening…) and the proportion of omega 6 to omega 3 gets a little out of whack. Consuming too many omega 6 fatty acids can result in inflammation in the body. So eat up on omega-3 fatty acids by adding one of these foods to your diet and smoothies on a regular basis: chia seeds, flax seeds, avocado.

Fennel essential oil

Fennel essential oil has a variety of benefits when it comes to hormone balance. You can add a drop of Fennel in water or tea to help fight sweet tooth cravings, promote healthy digestion, and a rockin’ metabolism. It also supports liver function and circulation.

Wild Orange essential oil

Cold pressed from the peel, wild orange has stimulating and purifying qualities, making it ideal to support healthy immune system function when seasonal threats are high. Wild orange essential oil is also a powerful cleanser and purifying agent, and it protects against seasonal and environmental threats, as well as provides antioxidants, which are essential to overall health.

A tuber which is native to South America and top notch for helping with hormonal imbalances, by regulating the hypothalamus and pituitary glands in the brain. Maca is high in calcium, potassium, iron, fiber and protein. What’s amazing about maca is that it’s an endocrine adaptogen, meaning it doesn’t contain any hormones, but it has the nutrients necessary to support normal hormone production. Do you have hot flashes, low libido, fatigue, adrenal issues, or PMS? Get some maca in your smoothie. Check out my Chocolate Mint Maca Smoothie below!

Basil essential oil

This herb and essential oil has a warm, spicy, yet herbal aroma, and provides great benefits to both the mind and body. Need hormone balancing? Basil acts as a cooling agent for the skin, promotes mental alertness and lessens anxious feelings when diffused, and you can t ake a drop internally to provide soothing support during your menstrual cycle.

I’m not just talking about any old candy bar here. Raw cacao and processed chocolate sold in bars and pieces are two completely different things. Processed chocolate is made with sugar, cocoa, milk, and other ingredients. Raw cacao undergoes a fermentation process that preserves the antioxidants, and is typically used in the form of powder, beans, or cacao nibs.

Cacao contains lots of magnesium which is needed for more than 300 biochemical reactions in the body! Magnesium is critical for energy metabolism, nerve and muscle function, a healthy immune system, keeping the heart beat steady, and regulating blood glucose levels. Cacao also has phenethylamine, which triggers the release of endorphins and neurochemicals that cause us to feel happiness and pleasure. Plus, cacao enhances brain levels of serotonin, which is the ‘feel-good’ chemical. Serotonin levels typically drop with PMS, so eating cacao can boost the brain levels of hormones that are calming and restorative for your body and mind.


Glowing Skin

glowing skin green smoothie

Key ingredients: Avocado, Mango, Pineapple, Coconut water, Kale/Spinach

Smoothies can greatly improve your health from the inside, and this can show through your skin. Specific ingredients such as avocado, spinach, kale, coconut, oatmeal, green tea, orange, rosemary and almonds in particular can play a huge role in achieving clear, healthy and glowing skin, as well as improving skin tone and texture.


3. Kiwi And Cranberry Smoothie

Kiwi fruit is rich in both vitamins as well as mineral salts, which help to promote good functioning of the nervous and circulatory systems. Kiwi fruit contains vitamin C, vitamin K, folate, vitamin E and potassium. Cranberries are known to lower the risk of UTI and decrease blood pressure. A combination of these two fruits are enough to provide your body with energy.

How to make: Blend the kiwi and cranberry in a blender. Add a few drops of honey.


Make smoothies a part of your morning routine

Green smoothies aren’t just a fad. It’s been proven that they offer several health benefits, such as:

  • Increasing your daily fruit and vegetable intake – Unhealthy snacking is linked to weight gain, which is a major risk factor for conditions like diabetes or heart disease. When you’re feeling hungry, make a superfood smoothie that’s full of nutrients instead of eating a bag of chips. A green smoothie can help you feel full for longer, reducing the urge to eat junk food. Enjoying a breakfast smoothie every day also boosts your daily intake of fruits and vegetables, which can help improve your overall health and well-being. (Related: Put some protein in your smoothie with these 5 vegetables.)
  • Naturally promoting weight loss – Superfood smoothies are made with healthy ingredients that taste good and are full of essential vitamins and minerals. You need these nutrients to help your body function optimally. Smoothies also contain fewer calories and sugar than processed foods, so they can help you lose some weight. Just make sure you use natural ingredients and take it easy on the sweeteners.
  • Helping you stay hydrated – Drinking enough water daily helps you stay hydrated. But you might not always drink enough water, which is where smoothies come in. A lot of superfoods, like cucumbers, melons and tomatoes, are hydrating, making them the perfect ingredients for a morning smoothie.

7 Healthy Smoothie Recipes for Gorgeous, Glowing Skin

CACAO DATE SMOOTHIE

This Cacao Date Smoothie from one of my favorite healthy smoothie recipes cookbooks, 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin, by Sarah Koszyk, is one of the most popular recipes here at The Spicy RD. And, for good reason. It’s absolutely delicious!

Two key nutrients for healthy skin in this Cacao Date Smoothie include walnuts , and cacao, which is rich in flavanols to protect skin from sun damage and enhance blood flow to skin for a healthy glow.

WILD BLUEBERRY LAVENDER SMOOTHIE

This Wild Blueberry Lavender Smoothie from Emily Kyle Nutrition is almost too pretty to drink, don’t you think?

Skin health nutrients include: Wild Blueberries , Swiss Chard , and avocado.

Preliminary research suggests avocados have compounds that may help protect skin from wrinkles and other signs of skin aging. I think we can all drink to that!

COFFEE LOVERS PROTEIN SHAKE

More research is needed to determine all factors that may be involved, but it’s a good enough reason for me to indulge in this refreshing Coffee Lovers Protein Shake! Who wants to join me.

MANGO TURMERIC GINGER SMOOTHIE

If you search the internet, you’ll find lots of healthy smoothie recipes with mango, but this luscious Mango Ginger Turmeric Smoothie takes things up a notch with curcumin, a potential skin cancer fighter, and ginger, a natural anti-inflammatory. It’s also loaded with carotenoids & collagen enhancing vitamin C, to truly get your skin glowing!

Bonus! Rich in protein and fiber, it’s sure to fill you up AND help you get your glow on!

Healthy smoothie recipes will never go out of style! These 7 delicious smoothies are full of skin nourishing foods to give you gorgeous, glowing skin. Try a different one every day of the week!

TROPICAL GREEN TEA SMOOTHIE

As I sit at my desk writing this post, I’m drinking my 1st cup of green tea for the day. It’s a ritual I partake in every day, not only for the overall health benefits , but also because green tea contains catechins, powerful antioxidants that may protect against skin cancer and inflammation in the skin.

This Energizing Tropical Green Tea Smoothie contains not only green tea from matcha, a super potent form of green tea, but also spinach and mango which provide a boost of skin nourishing vitamins, A and C. Now, who wants to join me for a cuppa’.

CHERRY ALMOND SMOOTHIE BOWL

No healthy smoothie recipes round-up would be complete without at least 1 smoothie bowl, right? This Cherry Almond Smoothie Bowl features cherries, which contain apigenin, a potential skin cancer fighter.

Cherries are also rich in vitamins A + C, plus you get an added skin glowing benefit from chia seeds, a plant based source of omega-3s. Add some bling with your favorite healthy toppings, and you have the ultimate skin enhancing smoothie bowl!

NUTTER BUTTER PEANUT BUTTER BUTTERSCOTH SMOOTHIE

Last but not least, this Nutter Butter Peanut Butter Butterscotch Smoothie , one of my all-time favorite healthy smoothie recipes, is quite a mouthful to pronounce, but it goes down smooth and easy-just like buttah’!

It’s got a sprinkle of turmeric to protect your skin, along with a “secret” ingredient, rich in skin glowing beta carotene. Wanna’ know what it is? Check out the recipe-if you’re a butterscotch lover like me, you’ll be so glad you did!

Want more healthy smoothie recipes? You’ll love the Green Kitchen Smoothies Cookbook!

This post contains affiliate links, meaning, at no additional cost to you, I may make a small commission from your purchase. I enjoy sharing products I personally use, & think you will enjoy as well. Thank you so much for your support!

What are your favorite healthy smoothie recipes? Let’s Chat!

What are your favorite skin healthy foods? Any skin care products you love and recommend? Which of these healthy smoothie recipes will you try first.


Build Your Own Protein Smoothie Packs Can Smoothies be prepped a day in advance? You betcha! These 3 Make-Ahead Smoothie Packs are made using a variety of fruit, greens, collagen protein, and other nutrient-rich ingredients. Just fill your container, label, then freeze. When you’re ready for one of these Protein Rich Smoothies Detox smoothie, Energize smoothie, or Beautify smoothie, simply blend, pour back in the cup and go!. How about an EASY meal prep recipe today? I’ve partnered with Vital Proteins to bring you these Collagen Protein Smoothie Packs! We are thankful for their wonderful nourishing products and allowing me to continue to share and create gluten free recipes. Hey friends. So this is it. I finally have my final gut health recipe to share. Got a little distracted there for a moment with kitchen creations (ahem… these patties), but we are back and finishing with these collagen protein smoothie packs. I’m not gonna lie, meal prepping is still hard for me, but sometimes it’s just knowing where you need to put the most effort. For us, I would say breakfast is definitely one I need to meal prep. Otherwise, I might just forget it. I know, shame on me. But if you’re like me, usually I’m not as hungry in the morning, so drinking a smoothie, grabbing a breakfast cookie, or having a latte with coconut milk and collagen protein added helps. At least until we get to snack time. So here’s the deal with these three collagen protein smoothie packs. They each have their own unique nutrient focus with the addition of protein (obviously). You have detox smoothies, beautify smoothies, and energize (energizing) smoothies. I thought they were pretty clever, don’t you think? And I’m sure you’re wondering what nutrients help detoxify, beautify, and energize these collagen protein smoothie packs. Am I right? That’s where my inner nerd part gets excited. I know. I’m lame. But hey, it helps us all stay in the know with our health! So let’s just chat about them for a minute, OK? Collagen protein smoothie packs (pack) Detox. In this smoothie pack set up, you will find frozen coconut milk (that’s what those little white cubes are), then we have blueberries, Chia seed, spinach, grapefruit, and vanilla coconut water with Vital Protein collagen protein. These ingredients together help detoxify the body supporting the liver. Leafy greens (like spinach or kale) are rich with anti-inflammatory and antioxidant properties, which help nourish the liver. Berries and grapefruit (high-antioxidant fruits) provide and balance electrolyte minerals (like magnesium) needed by the liver. with 20g of collagen protein per serving, hyaluronic acid, and probiotics. Probiotics are KEY to supporting that liver function and digestion. The Chia Seeds and Coconut milk provide healthy fats and omega 3s! The Pineapple helps us break down fats and protein with the enzyme Bromelien. So you see, we’re not really juicing are detoxing per se. We’re detoxifying by supporting our digestion and immune system. Does that make sense? Next up, the ENERGIZE PROTEIN SMOOTHIE PACK. Energize. This is one of my favorites because it’s suitable for anybody. Meaning, it can be customized more for Kids, athletes, and everyone in between. Even Keto folk! Keto swaps mentioned below. It’s made up of frozen unsweetened cocoa powder mixed with almond milk. Frozen peanut butter or almond butter. Collagen peptides, banana, and gluten-free oats with flaxseed. This is one macro balanced smoothie pack. It’s rich in antioxidants, fiber potassium, omegas, B vitamins, and healthy fats. You can also go the keto route and substitute the oats and banana for avocado or macadamia nuts, chopped. But I have a warning for you. When you blowing this up, it taste like at Wendy’s Frosty. I’m so serious. So I guess that’s a good thing and a bad thing because you could definitely drink your weight in the smoothie. The last of the collagen protein smoothie packs is what I call beautified. Beautify protein smoothie packs include avocado, raspberry, coconut milk frozen into cubes, a touch of honey, and lavender collagen protein with natural elixirs.This combo of nutrients work together to help enhance hair, skin and nails while promoting overall health and vitality. Those healthy fats and vitamins nurture and hydrate the skin. I’m just going to call this my anti-aging smoothie. So if I drink this in the morning and wine at night, I’ll stay 35 forever. Right? LOL. Alright, let’s get these smoothie meal prep recipes ready. Shall we? 10 Green Smoothie Recipes to Break You Out of Your Smoothie Rut

While I love healthy whole foods, I sometimes struggle to get the recommended amount of fruits and vegetables every day.

That’s why I love green smoothies! They are one of the easiest ways to get loads of greens into your body without eating a huge salad that takes forever to eat!

Green smoothies are also a great option if you’re new to healthy eating. Most people enjoy eating sweet-tasting fruits, but have a harder time eating their greens.

They know greens are healthy for them, but their taste buds haven’t changed enough yet for them to truly enjoy their recommended servings of greens.

This is especially true with stronger-tasting greens like kale and collard greens.

Kids also tend to love green smoothies for the same reason!

Most green smoothie recipes are pretty much the same – greens, common fruits (bananas, apples, strawberries, etc.), and nut milks. If you have a smoothie every morning, the same old recipe can get really boring.

Break out of your smoothie rut with Easy Green Smoothie Recipes you won’t believe are filled with healthy, disease-fighting greens like kale, spinach, basil, beet greens, and more!

Full of unique, healthy, and delicious ingredients that will help you achieve and maintain optimal health and lose extra weight, these Healthy and Delicious Green Smoothies are the perfect grab-and-go option for quick breakfasts and snacks on the go!

For more healthy, easy, and delicious smoothie ideas, check out the following:


Kale and Sunflower Smoothie with Papaya and Pear

The perfect energizing smoothie to get your day started. Jam-packed with kale, sunflower seed butter, pear, papaya and more!

Ingredients

  • 1-½ cup Kale, Stemmed And Chopped, Steamed
  • ½ cups Papaya Fruit, Cubed (mango May Be Substituted)
  • 1 Bartlett Pear, Peeled, Cored And Chopped
  • 1 Frozen Peeled Banana
  • 1 cup Coconut Water
  • 2 Tablespoons Sunflower Seed Butter
  • 1 Tablespoon Honey, More Or Less To Taste

Preparation

Add all ingredients into the pitcher of your blender. Blend on high for 2-3 minutes or until completely smooth. Serve immediately, or store in the fridge for up to a day. Enjoy!

Note: To steam the kale, place a steaming rack over a boiling pot of water (making sure the rack doesn’t touch the water). Cover and steam for 5-10 minutes or until the kale is wilted. Let it cool slightly, before adding to the blender.


Energy Burst Healthy Morning Smoothie

. . . You guys! Do you want to know the secret to an AWESOME smoothie? One that will get you moving in the morning and get you all those healthy nutrients to satisfy your new years resolutions? Well I got one for you! Cheers to the Energy Burst Healthy Morning Smoothie!

My fabulous sous chef at work introduced me to a brand new way to make smoothies. First off, she is a massive tea lover, more so than myself (who knew??). She makes a fresh pot of tea almost every morning before she starts work, and the variety is absolutely amazing. My favorite is the jasmine tea that comes in tiny petal balls that unravel into huge leaves in the boiling water! Mmmm, nothing like a steaming cup of tea first thing in the morning ☕️.

SO anyway, one day we had a ton of extra produce, yogurt, and time and figured we should test out our new blender. The normal variety of ingredients went in (spinach/kale, yogurt, juices, frozen berries), and then she poured in some of the leftover tea. YOU. GUYS. Adding tea to a smoothie is absolutely miraculous. All the nutrients, plus a little bit of caffeine gets you raring to go for your day. And it's de-licious. Thus, the Energy Burst Healthy Morning Smoothie was born. Just in time to help out with those new year resolutions too!

This particular smoothie is great for getting rid of extra produce and it's ridiculously easy to substitute missing ingredients. No spinach to be found but your fridge is overflowing with kale? Perfect! Throw it in. Any fruit left from a fruit salad? Great! Toss that in too. Just make sure to brew up your favorite kind of green tea, let it chill in the fridge, and then pour in to enjoy a burst of energy that is sure to jump start your day!

PS. If you're not a fan of green tea, a black tea like english breakfast or earl grey would also work wonderfully as well. I just like the freshness the green tea adds to the flavors of this Energy Burst Healthy Morning Smoothie. Get blending friends and enjoy!


Watch the video: Mulberry Banana Smoothie. Healthy Smoothie. Berry Smoothie. Lavanyas Kitchen (January 2022).