Here’s how to make a meal in a shake. Put any vitamins and minerals or other supplements that you usually take in the blender. Then add two tablespoons of flax seeds. Now pour in two tablespoons of chia seeds. On top of that, add an avocado. Just slice the avocado in half, remove the skin and the big pit in the middle, and squeeze the ripe avocado into the blender.
Examples of supplements could be a multiple vitamin, a capsule or two of magnesium citrate, 1/8 teaspoon of powdered calcium citrate, and any other supplements such as cod liver oil or vitamin D3 and vitamin E, if those are not in your usual multiple vitamins. The vitamins and minerals are optional.
Next, put in three kiwi fruits, peeled if you prefer. On top of the kiwi place two cups of fresh strawberries, organic if possible. On top of that place a 1/2 cup of blueberries–frozen is fine.
Add one teaspoon of spirulina powder if you have it handy. If you’re not adding vitamin C, then you can also add one teaspoon of green barley grass powder. Need to add protein powder? Then add a tablespoon of protein powder, which is optional.
Excellent protein powders include rice or hemp protein powder or whey protein, whichever you prefer. You only need one scoop or one or two tablespoons of the protein powder. You also could add a 1/2 of unsweetened Greek yogurt instead of the protein powder, if you eat dairy products.
This gives you a protein boost so you won’t have sudden blood glucose surges from all that fruit. The flax and chia seeds also help by providing a balance of omega 3, 6, and 9 oils. The avocado also contains omega 9 fatty acids.
At this point the fruits you have in your blender are strawberries, kiwi fruit, and blueberries. You have a choice of liquids. You could add a cup of pineapple juice or a cup of almond milk.
Choose your favorite juice. If you don’t drink juice because of the high sugar content of juices, use unsweetened almond milk instead. Blend. If the smoothie is not sweet enough, add one peeled banana and puree. Usually the pineapple juice will sweeten the smoothie enough without adding a banana.
When everything is blended into a puree, pour into a glass and drink the thick smoothie. Now you have a meal in a cup that makes a great breakfast on the go or for a light lunch. Or you could get a wide-mouth thermos and pour it in there to give to a child to take to school. Or you can take the smoothie to work for a snack break.
The whole avocado gives the smoothie a creamy texture and thickens it so that it becomes more like a light meal instead of a beverage. From time to time you can vary the ingredients using fruits you enjoy the most whether they would be apples, peaches, mangos, papaya, or other fruits of your choice. The flax seeds, chia seeds, protein powder and avocado add a creamy base to the smoothie to take away the fruit juice-type sugar spikes.