Berry Ginger Kale Smoothie

Here's my micronutrient-packed morning smoothie that allows me to check off more than HALF the boxes from Dr. Greger's Daily Dozen list. I sip this half gallon portion (64 oz.) throughout each morning in place of water, then I drink water the rest of the day.

Ingredients

• 4 cups of water

• 4 bananas (can be frozen for a thicker, creamier smoothie)

• 1 cup frozen berries (I buy bags of a frozen berry blend with blueberries, raspberries, and blackberries for $4 a pound).

• 4 cups of kale

• 1/4 teaspoon turmeric

• 1 tablespoon ground flaxseed

• 1 cup red cabbage

• 1 inch "finger" section of fresh ginger root (peeled)

• 3 tablespoons lemon juice (not from concentrate)

I use a Vitamix 5200. I first the kale, turmeric, flaxseed, lemon juice, and ginger in the 4 cups of water. Then I add the red cabbage and bananas and blend until creamy. Finally, I'll add the frozen berries and blend for about 15 seconds.

You can cut all the ingredients in half for a 32-ounce smoothie.

Fun fact! Non-extractable polyphenols, potent micronutrients in plant foods that defend our bodies against degenerative diseases such as cancer and cardiovascular disease, form the majority of dietary polyphenols. In plant foods, these health-promoting polyphenols are stuck to dietary fiber. In other words, no fiber, no polyphenols. As such, juicing fruits and vegetables removes fiber and the plentiful polyphenols that bind to it. These findings suggest smoothies are preferable to juicing in maximizing micronutrient intake.

Chocolate Peanut Butter Protein Bites

Ingredients (makes 15 balls):

• ½ cup chocolate protein powder

• ¼ cup organic peanut butter of your choosing

• ⅓ cup oats

• 8 pitted dates

• 3 tbsp. water or almond milk

Also needed -

• Wax paper

Instructions:

1. Place chocolate protein powder, oatmeal, peanut butter, and pitted dates into a food processor and pulse for 30 seconds (or until well combined).

2. After 30 seconds, add water (or almond milk) to the combination and pulse for 15-30 seconds. If the mixture is still not sticky, add more peanut butter or milk until a better consistency is formed.

3. Remove ingredients and roll the dough into about 15 balls. Place on wax paper and allow the balls to harden in the fridge for at least 1 hour before enjoying.

4. Store balls in an airtight container in the fridge for up to one week.

Notes:

**Best served with a glass of almond milk!

**I use Naked Nutrition powder. The link to purchase is here: https://nkdnutrition.com/products/chocolate-pea-protein-powder

**I recommend a food processor instead of a blender. In the pictures you will see a Vitamix blender, but it would be easier with a food processor.

**More milk or peanut butter may need to be added to the mixture to ensure that the balls stick together. Some peanut butter is not as oily as others.  

**This recipe makes about 15 balls but smaller balls could be made.

Plant-powered vanilla-coconut super shake

Ingredients

1 handful of frozen berries of choice (I use blueberries)

1 frozen banana (or 10 ice cubes)

1 handful of fresh spinach

2 scoops Less Naked Chocolate Pea Protein (or your plant protein of choice)

2 TBSP raw almond butter (or your nut butter of choice)

1 cup unsweetened almond milk

½ cup water

1/4 cup coconut flakes or shredded coconut

How to make it:

Blend the almond milk and water with spinach, almond butter, protein powder. Then add the rest of the ingredients and blend until smooth.