It's spring and the sun is out in Madrid! I've heard even Madrid is not immune to cool and rainy spring days. But for now it's warm, and I'm celebrating with a smoothie!
No matter what type of smoothie I make, I often add a base of either greens, cucumber, avocado, or spirulina/chlorella. If you get the proportions right, they usually go undetected. But sometimes I want the pure color and simple fruity flavor of a fruit smoothie. And that's what I have for you today - an energizing, mood-boosting, creamy and very blueberry smoothie.
My rule of thumb for making fruit smoothies as a nourishing breakfast option is to prioritize PFF (protein, fat, and fiber). Today I use both walnuts and a high-quality whole food protein powder, plus flax seeds. I don't recommend protein powders as a primary source of protein. But they're a great supplement in smoothies because they boost protein content significantly. When combined with nuts/nut butter, hemp/chia seeds, or yogurt, a protein powder helps me stay full noticeably longer. My favorites are hemp protein powder or a plant-based blend of whole food protein sources such as pea and hemp, with no added sweeteners, flavors, or fillers.
In addition to the healthy fat and protein, raw cacao and maca powder round out the smoothie's energizing and mood boosting effect. Maca is a Peruvian root ground into a powder. It has butterscotch and caramel notes, and its health benefits range from balancing hormones and mood, boosting libido and endurance, and decreasing skin sensitivity to extreme hot and cold temperatures.
If you don't have maca powder, simply leave it out. It's a nice supplement but not essential for the flavor or texture of the smoothie. But if you do decide to buy some for this smoothie and are looking for more ways to use it, note you can add it to almost any smoothie. Or try it in this Chocolate Chia Hemp Porridge and Blueberry-Almond Butter Overnight Oats.
Energizing Blueberry Smoothie
Makes 1 large or two small glasses
Notes: The recipe calls for protein powder. My favorites are hemp protein powder or a blend of whole food plant protein sources such as pea and hemp, with no added sweeteners, flavors, or fillers. If you don't have protein powder, replace with nut butter or 2-3 Tbsp. hemp seeds.
- 1/2 cup (66 gr.) frozen blueberries (plus extra for topping)
- 1 small ripe banana
- 3 Tbsp. (24 gr.) walnuts
- 1 heaped Tbsp. (11 gr.) protein powder
- 1 heaped Tbsp. (10 gr) raw cacao powder
- 1/2 Tbsp. (6 gr.) maca powder
- 1/2 tsp. ground cinnamon
- 1 1/2 Tbsp. (13 gr.) flax seeds
- 3/4 cup (180 ml) plant milk such as almond or oat
- 1/2 cup (120 ml) water
- Add everything to a blender and blend until smooth and creamy. Add more liquid for a thinner smoothie. Serve immediately, topped with extra blueberries.