Wellness Recipe #101
Our favorite way to start the day is with a fruit smoothie that is so thick and rich that one of our friends calls it a “Fruit Chewy.” This recipe will fill a blender with 3 servings of a delicious and healthy drink that will assist you to get through the morning without food cravings.
Ingredients (ideally organic):
Put Directly in Bottom of Blender:
Egg White Powder • 4 Tbsp (28 grams)
Psyllium Husk (Ground) • 2 Tbsp
Cinnamon Powder • 1 Tbsp
Chia Seed • 1 Tbsp
Hemp Protein Powder • 4 Tbsp (30 grams)
Hibiscus Flower Powder (dried) • 2 Tbsp
Maca Powder • 1 Tbsp
Ginger Powder (Organic) • 1 tsp
Ginseng Root Powder • 1/2 tsp
Probiotic Powder (dairy free) • 1/3 tsp (2 grams)
Put in Bottom of Blender AFTER Grinding Separately in Coffee Grinder:
Flax Seed (Fresh Ground) • 1 Tbsp
Goji Berries (dried) • 2 Tbsp
Sesame Seed (Fresh Ground) • 1 Tbsp
Bee Pollen (Fresh Ground) • 1 Tbsp
Cacao Nibs • 2 Tbsp
Add on top of the powders:
Tropical Fruit (Pineapple, Mango, Papaya) • 1 Cup, Chopped
Frozen Berries • 1 Cup
Frozen Chopped Spinach • 1/2 Cup
Ice • 2 Cups
Refrigerated Water (enough to cover fruit) • about 2.5 Cups
Blend on High, then add the following as everything is spinning”
Blackstrap Molasses • 1 Tbsp
Ultra-pure, microfiltered fish oil • 1 Tbsp
Follow the instructions above as to when and how to add what. You may have to adjust quantities to fit your blender or meal requirements. Drink immediately after blending and follow with a glass of water, to help hydrate the fiber.
- The egg white powder is from www.OrganicEggProducts.com.
- The organic hemp protein powder (original flavor) and Chia Seeds are from www.Nutiva.com.
- The psyllium husk is from www.HealthPlusInc.com.
- The organic spice powders, cacao nibs, Goji berries, ginseng powder, ginseng, hibiscus flowers, and sesame seeds are fromwww.MountainRoseHerbs.com.
- The bee pollen is from www.BeesnBlossoms.com.
- The blackstrap molasses is from www.WholesomeSweeteners.com.
- The fish oil and probiotic powder are from www.PureCaps.com (available only through distributors).
The entire blender (3 tall glasses) has about 850 calories, including 33 grams of fat, 50 grams of protein, 113 grams of carbohydrate, and 48 grams of fiber. Divide these numbers by 3 to come up with the nutrition information per serving. The energy ratio is 31.5% fat, 21% protein, and 47.5% high-fiber carbohydrates. The fat calories are rich in healthy, Omega-3 as well as lauric fatty acids. The protein includes all essential amino acids and no cholesterol. The molasses and spinach add 875 mg of potassium. The fish oil adds 45 mg of cholesterol. The probiotic powder provides 4.5 billion Colony Forming Units (CFU) of gut-friendly bacteria, including Lactobacillus acidophilus. The cacao nibs and hibiscus flowers, among other benefits, help to lower blood pressure.
Coaching Inquiries: How do you start your day? Would it be fun to make a fruit chewy? What modifications would you like to make to this recipe? What other ideas do you have as to how you might start the day with a healthy, dairy-free, gluten-free, whole-food breakfast?
If you have a recipe you want to share, please use our online Feedback Form. To learn more about our Wellness Coaching programs and to arrange for a complimentary wellness coaching session, use our Contact Form or Email Bob.
May you be filled with goodness, peace, and joy.
Bob Tschannen-Moran, MCC, BCC
LifeTrek Coaching International
121 Will Scarlet Lane
Williamsburg, VA 23185-5043
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