Energising smoothie

Maca root is one of my favourite medicinal plants. It is known for its ability to increase energy, improve cognitive function, support the adrenal glands, boost athletic performance and libido. It pairs well with cacao or cocoa for an enhanced function but this is not a must.

A smoothie that is supposed to replace a meal, such as breakfast, should always contain ample amounts of complete protein, quality fats and fibre. A well composed smoothie will support blood glucose balance throughout the day, which will positively impact your stress response, weight loss hormones, metabolic performance and energy.

Smoothies are also a convenient way to include many functional foods in one meal, from good fats and collagen to raw egg yolks.

Ingredients:

• 1 small banana or 1/2 large

• 1 heaped table spoon of almond butter, alternatively you can use peanut butter

• Optional: 2 tea spoons of cocoa or cacao powder

• 1 tea spoon of maca root powder (supermarkets, health food stores)

• 1 serving of protein powder like whey isolate or vegan, ideally together with 1 serving of collagen

• 2 tea spoons of chia seeds

• 1 egg yolk (read here why I recommend raw egg yolks)

• Almond or full fat coconut milk, to achieve a desired consistency

• A pinch of unrefined salt (anything but table salt)

Instructions:

Blend and enjoy.

To feel fuller for longer, use crunchy toppings like almond flakes, toasted coconut chips and cacao nibs (or just one of them). This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.

Tropical smoothie

It has been reported to me that this smoothie can relieve constipation - probably due to the combination of pineapple, coconut kefir, chia seeds and coconut oil. For an enhanced digestive function, you can replace the banana with a kiwi.

A smoothie that is supposed to replace a meal, such as breakfast, should always contain ample amounts of complete protein, quality fats and fibre. A well composed smoothie will support blood glucose balance throughout the day, which will positively impact your stress response, weight loss hormones, metabolic performance and energy.

Smoothies are also a convenient way to include many functional foods in one meal, from antioxidant rich fruits, probiotic foods and collagen to good fats.

Ingredients:

• A handful of ripe pineapple chunks, fresh or frozen (I usually cut a ripe pineapple, put it in a zip lock bag and store in the freezer)

• 1/3 banana (1/2 if it´s small) or a small amount of mango

• 1 table spoon of coconut oil

• 2 tea spoons of flax seeds

• 2 flat table spoons of hemp seeds

• 1 heaped table spoon of peanut butter

• 1 serving of protein powder like whey isolate or vegan, ideally together with 1 serving of collagen

• Coconut kefir or yoghurt (most supermarkets and health food stores) to achieve a desired consistency

Instructions:

Blend and enjoy.

To feel fuller for longer, use crunchy toppings like toasted coconut chips and /or cacao nibs. This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.

Berry smoothie

This smoothie can be made two ways: regular (strawberries and mango) or very low carb / keto (mixed berries and more coconut oil).

A smoothie that is supposed to replace a meal, such as breakfast, should always contain ample amounts of complete protein, quality fats and fibre. A well composed smoothie will support blood glucose balance throughout the day which will positively impact your stress response, weight loss hormones, metabolic performance and energy.

Smoothies are also a convenient way to include many functional foods in one meal, from antioxidant rich fruits, good fats and probiotic foods to collagen.

Ingredients:

• A handful of strawberries or mixed berries and 1/2 small mango or 1/3 spotty banana; for a low carb version you can just use mixed berries and skip the mango or banana (assorted frozen forest fruit works well, available in all supermarkets)

• 2 tea spoons of chia or flax seeds

• 1 table spoon of coconut oil, you can add an extra spoon for the berry version

• 1 serving of protein powder like whey isolate or vegan, ideally together with 1 serving of collagen

• Coconut kefir or yoghurt, to achieve a desired consistency

Instructions:

Blend and enjoy.

To feel fuller for longer, use crunchy toppings like almond flakes and toasted coconut chips / desiccated coconut (or just one of them). This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.

Mango lassi style smoothie

A smoothie that is supposed to replace a meal, such as breakfast, should always contain ample amounts of complete protein, quality fats and fibre. A well composed smoothie will support blood glucose balance throughout the day which will positively impact your stress response, weight loss hormones, metabolic performance and energy.

Smoothies are also a convenient way to include many functional foods in one meal, from probiotic foods and collagen to raw egg yolks.

Ingredients:

• 1 small ripe mango or 1/2 large

• 5 table spoons of full fat Greek or coconut yoghurt

• 1 serving of protein powder like whey isolate or vegan, ideally together with 1 serving of collagen

• 2 egg yolks (read here why I recommend raw egg yolks)

• Optional: pinch of ground cardamom and / or a few drops of rose water

Instructions:

Blend and enjoy.

To feel fuller for longer, use crunchy toppings like almond flakes or toasted coconut chips. This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.

Liver lover smoothie

A source of fat (coconut coconut oil) and piperine from cayenne pepper help with the absorption of the key active ingredient in turmeric called curcumin, which supports the first phase of detoxification by the liver. Collagen contains amino acid glycine which is key for the second phase of detoxification. Coconut oil and beetroot will help with bile flow.

Ingredients:

• Handful of fresh or frozen raspberries

• 1/2 cooked beetroot, e.g. vacuum packed (raw is very high in oxalates)

• 1 table spoon of coconut oil

• 1 serving of collagen

• 1 egg yolk (read here why I recommend raw egg yolks)

• Small piece of fresh turmeric or 1/4 teaspoon of turmeric powder

• Pinch of cayenne pepper

• Water, to achieve a desired consistency

• Optional: 3 drops of rose water

Instructions:

Blend and enjoy.