Are you short on time, not feeling very hungry, or struggling to eat enough nutrient dense foods? Do you have a child who’s a picky eater and getting them to eat enough fruits and vegetables feels like a never ending battle? If this sounds like you, smoothies might be your new best friend. Smoothies are a great way for people of all ages to get in more nutrient dense foods without spending hours in the kitchen. All you need is a little preplanning and preparation, and you’ve got your meal in under five minutes.
When creating your smoothie, there are some important things that you should know when you choose to create one as a meal replacement. First, as a meal replacement it is important that your smoothie has a balance of all macronutrients to help support your energy and blood sugar levels, and not just fruit. For example, a smoothie made with just frozen fruit and juice might send your blood sugar levels skyrocketing, leading to a pretty big drop in energy an hour or two later. This energy drop is what causes you to feel tired, cranky, or hungry again midmorning. By adding a healthy protein and healthy fat source you can slow down that blood sugar spike and avoid those pesky mid-morning sugar cravings.
Need ideas for healthy protein or fats?
Smoothie friendly healthy protein sources include: plain greek yogurt, whey protein powder, collagen, or egg whites. Smoothie friendly healthy fats include: nuts, nut butters, chia seeds, ground flax seeds, coconut oil, and avocado.
Some people may experience bloating when they drink smoothies. Although this may be common, it is not a normal or necessary side effect that comes with enjoying a smoothie. The most common reason this happens is because the body is not expecting food and isn’t ready to digest that great smoothie you’re quickly drinking. Remember, digestion starts in the brain, when you think about and crave the food you are about to ingest, but just as important is the next step, which is the mouth and the mechanical act of chewing that stimulates digestive enzymes to be released and sending signals down to the stomach that food is on its way. When we drink liquid meals we miss that important chewing step. An easy way to address this is to add crunchy toppings so that you “chew” your smoothie, or pretend to chew it before swallowing. This not only slows down your eating but sends those important signals to stimulate your digestive fire. (Interested in learning more about how to stimulate your digestive fire? Check out our favorite Ways To Ignite Your Digestive Fire)
So, let's get to the real reason you are here. The Sleepy Time Chamomile Cherry Smoothie.
This smoothie is great for any time of day, but is especially great as a sweet bedtime treat or as a post workout recovery snack for many reasons. First, dark cherries are an extremely nutrient rich superfood that pack powerful health benefits. They are high in melatonin and consumption of tart cherry concentrate has been shown to boost melatonin production and lead to better quality sleep, both of which are extremely important! Cherries also contain high levels of antioxidants and anti-inflammatory compounds that can help to combat chronic disease and fight oxidative stress. For the athletes or weekend warriors, cherries can also help to boost muscle recovery, reduce muscle pain or inflammation, and enhance overall performance.
This smoothie also contains coconut oil which is rich in medium-chain-triglycerides (MCTs), a great source of short chain fatty acids. The coconut oil can help to manage hunger by providing slow burning fuel and improve heart health by increasing good cholesterol levels (HDL). Finally, the chamomile tea provides warming and relaxing spices to help you settle in for an evening of rest. Need I say more?
Sleepy Time Chamomile Cherry Smoothie (Serves 2)
Ingredients
- 1 cup frozen cherries
- 1 frozen banana, the more ripe the better!
- ½ cup ginger chamomile tea, chilled (steep with two tea bags for extra flavor!)
- ½ cup unsweetened almond milk
- 1 scoop plain or vanilla collagen
- 1 tablespoon ground flax seeds
- 1 tablespoon coconut oil
- 1 dash of cinnamon
Instructions
- Place all ingredients in a blender and blend until smooth.
- Enjoy immediately.
Want to see more of this type of content? Sign up for our Essential Membership and get exclusive benefits including professional-quality supplements and targeted supplement curations for your health goals, members-only discounts, educational videos, webinars, live Q&As and much more!
Emily Alexander, M.Ed, FNTP—Emily is a Nutritional Therapy Practitioner with Curated Wellness. She is passionate about supporting others in their journey to improve their relationship with food and their body through gentle nutrition, and is a firm believer that understanding the bio-individual components of nutrition is one of the best ways to do so. Emily completed her Master’s of education in health education and promotion with a concentration in eating disorders, and draws from both her educational background and life experience to help her clients improve their energy, understand their bodies, boost their athletic potential, and break down diet myths one at a time. Read more about Emily.
The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content. ides
