Superfood Nutrient Dense Smoothies For Epic Living

By Amber Zuckswert

Over the past 5 years I’ve lived 100% on a raw vegan diet. I’ve learned so much about my inborn potential. Nourishing my mind and body with nutrient dense raw superfoods has helped me drop fifteen pounds, increase my energy ten fold, build a strong and flexible physique, clear out years of accumulated toxins, and heighten my mental and spiritual clarity. As a holistic plant based nutritionist I get asked about my own breakfast green smoothies and superfood ice creams daily. “What are your go-to superfood nutrient dense meal ideas that give long lasting stable energy?” I hear you. Not all smoothies are created equal! A cup of fruit smoothie would never get me through coaching clients for hours every morning. We are busy people, who need filling nutrient-dense smoothies that will give us unlimited energy, rev up our metabolism and keep us satisfied until a mid morning snack or lunch. Here are five of my favorite breakfast smoothies with the addition of a few key satisfying ingredients.

Glow Inside and Out Ultimate Green Smoothie

It takes only a few minutes to prepare this amazing green smoothie:

• 1 1/2 cup of water
• 1 head of organic romaine lettuce, chopped
• 3-4 stalks of organic celery
• 2 organic apples, cored and chopped
• 1 organic banana
• 1/3 bunch of organic cilantro
• 1/3 bunch of organic parsley
• Juice of fresh organic lemon

Add the water and chopped head of romaine to the blender. Starting the blender on a low speed, mix until smooth. Gradually moving to higher speeds add the herbs celery and apples. Add the banana and lemon juice last.

Cacao Hemp Maca Bliss

• A bunch of Frozen Fruits (Strawberry, Cherry, Blueberry, Raspberry, Blackberry, etc)
• 2 Tbsp Hemp Seed
• 1-2 Tbsp of Cacao Powder or Nibs
• Maca (1Tbsp)
• Coconut Water or Filtered Water
• 1/2 Avocado
• 1/2 Cucumber
• Head of Bok Choy

You don’t even need to measure on this one…just toss it all in a high speed blenders and enjoy. Maca is a powerful hormone regulator that soothes your adrenal glands. Toss it in for an extra vitality boost.

Surfer’s Paradise Smoothie

• 4 leaves chard, stems removed
• 1 head fresh parsley
• 1 large papaya
• Vanilla to taste
• 2 Tbsp ground flax seed

Yields 2 quarts. Eating what’s in season is best for you and the planet!

Green Hemp Smoothie

For all you muscle building protein lovers…

• 2 tbsp hemp protein powder or hemp seeds
• 1 handful greens
• 1-2 dates
• 1 cup mango
• 1 cup coconut water
• 1 tsp vanilla powder

Adding hemp seeds, flax seeds, coconut oil or nuts will make any smoothie filling and satisfying. I don’t go over board on nuts, but highly recommend an easier to digest protein source like hemp seed or spirulina.

Coco Lime Smoothie

• 1/2 avocado
• 1 lime, pit and skin removed (if you don’t have a VitaMix, just use lime juice)
• 3/4 cup pineapple, chopped, or 1/2 banana, chopped
• 1 tsp agave, or stevia to taste
• 1 cup water
• 6 ice cubes

Blend all ingredients on high until creamy. Add more ice or water as needed, and enjoy.

Key Filling Ingredients:

While the fruits and veggies packed into each recipe above should stimulate and deeply satisfy every cell due to all the macro nutrients, vitamins, minerals, antioxidants, and phytonutrients profile, you might want/need more calories based on your body constitution and activity level. Add one or more of these protein and healthy fat dense goodies on your most active days:

• Nuts- almonds, cashews, brazil nuts, macadamia, walnuts
• Seeds- sunflower, sesame, pumpkin, flax, hemp, chia!
• Mylk- nut/seed/oat mylk…all non dairy options
• Oil- flax, coconut, hemp, avocado

I find that just two tablespoons of a nut butter or chia seeds does the trick for me.

The additional fat and protein slows down the absorption of sugar into the blood stream keeping your energy levels stable and your tummy satisfied. It’s also important to understand that maybe a cup of smoothie just isn’t going to do it for you. Sip your morning smoothie mindfully, allowing time to “chew” the nutrients and stomach to give you feedback. I usually drink two large cups of smoothie throughout the morning and may even have a crisp snack of celery or apple to satisfy the crunch factor. Sprinkle crunchy nuts, seeds, or cacao nibs on top for more texture in your smoothie. Find what makes your taste buds dance and have fun experimenting with different flavor combinations.

Are you up for the epic challenge?! Run to the market for the ingredients and set yourself up for a week of delicious morning smoothies. Try my faves for this week and then find your own for next week. I can’t wait to hear how incredible you feel.

Want more ideas on how to easily and affordably incorporate an abundance of whole foods into your daily life? Check out my free nutrition guide, local Manuel Antonio restaurant recommendations, organic produce delivery, and over 500 health/wellness articles on www.epicself.com.

Amber Zuckswert is the founder of The Center for Epic Living in Manuel Antonio. She’s an internationally recognized pilates and yoga instructor, professional contemporary dancer, and holistic nutritionist from San Francisco, CA. Amber love nothing more than empowering others to create their most epic self and lifestyle through mindful movement and peak performance nutrition. Check out her daily schedule of classes, online programs, upcoming workshops, and wellness retreats with experts from all over the world here: www.epiclivingcenter.com