Erin Stanczyk | eat.move.rest.

alkaline

My Go-To Lean Green Protein Smoothie

Eat, Food + Nutrition, RecipesErin Stanczyk22 Comments

Breakfast of Champions

Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie

A smoothie is the best way to pack a powerful punch of nutrient-rich superfoods into your diet. I've shared a handful of smoothie recipes on social media and my favorite combination is always evolving, however, I've been using this recipe for breakfast for about the past year, without fail, and I still can't get enough of it! I like to look at diet and nutrition as an experiment, and when I find something that works, I stick to it!

I love this green smoothie for so many reasons!

  1. It satisfies my sweet tooth without refined sugar.

  2. It gives me energy for work or a workout.

  3. The fruit disguises the bitter-tasting greens.

  4. It eliminates the need for a multi-vitamin.

  5. A smoothie bowl makes for a fun cereal replacement!

When Mother Nature is your doctor, then food is your medicine!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie

Glow Green

When you drink this smoothie for breakfast, you could honestly probably eat french fries for the rest of the day and be just fine--not that you should, but just sayin'--it's loaded with the good stuff! If you're not a fan of eating a big bowl of chopped up "yard work," this smoothie might just become your best friend. Spinach, kale, and other dark, leafy greens can be difficult to acquire a taste for if you're not used to eating them, but I can't stress enough how important they are! Whether you're strictly plant-based or a meat-eater, greens should be a staple in all diets.

There's a lot of back-and-forth over how much fruit, grain, starches, meat, dairy, etc. that we should or shouldn't be eating, but one thing all diets and doctors can agree on is that dark, leafy green vegetables are a must! Greens are rich in nitrates, and when consumed, the body converts them into nitrites, and eventually into nitric oxide in the blood, which relaxes the blood vessels and lowers blood pressure. Greens are also highly alkaline, which aids in reducing inflammation in the body. On top of that, they're rich also rich in fiber, folate, carotenoids, vitamins C & K, and minerals like calcium and iron. 

Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie

Power-Players

Why I love these ingredients, in a nutshell:

  • Dark Leafy Greens & Barley Grass Juice Powder - alkalize the body and keep inflammation at bay, rich in protein, iron, calcium

  • Frozen Bananas - the perfect base to thicken and sweeten any smoothie

  • Pineapple - high in bromelain, which speeds up muscle repair and reduces inflammation

  • Green Apple - adds a tart punch - plus, an apple a day, keeps the you-know-who away!

  • Ginger + Cinnamon - warming to the body; stabilize blood sugar levels & reduce inflammation

  • Spirulina - akalizing, detoxifying, enhances athletic performance, speeds recovery, gives rich green color

  • Flax & Chia Seeds - high in heart-healthy Omega-3s & fiber

Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie

It's important to note that the RDA recommends we only need 8-10% of our calories from protein. While my green smoothie is a great source of this vital macro-nutrient, it's also high in an arguably more important component--FIBER! Less than 3% of Americans suffer from a protein deficiency, while more than 97% are deficient in fiber. *More Info at Forks Over Knives


Pineapple Banner

Lean Green Protein Smoothie

raw vegan, dairy-free, gluten-free, refined-sugar-free, oil-free, alkalizing & energizing

Whether it's time for a workout, you just finished one, or you're on your way out the door in the morning, this meal in a glass is the best way to give your body everything it needs...and then some! This protein-packed, nutrient-dense green smoothie will satisfy your sweet tooth without spiking your blood sugar, thanks to its plant-powered, fiber-rich ingredients. Tropical fruits and tart, green apple mask the flavor of sometimes-bitter greens, allowing them to alkalize your body without giving you a gag reflex!

time: 10 min // serves: 2

Printable Recipe & BONUS Smoothie Formula PDF Here

Erin Stanczyk | Lifestyle Design | EatMoveRest | My Go-To Lean Green Protein Smoothie

ingredients:

method:

  1. All superfood powders are optional, but the benefits are amazing! If you don't have them all on hand, no worries--the essentials are the whole, fresh greens and fruit!

  2. Chop and place ingredients into high-speed blender in order listed above and blend until smooth. Feel free to play around with water and ice amounts to achieve desired consistency. Use less water to make a smoothie bowl!

  3. Pour into 2 glasses (or bowls), cheers, and enjoy! Alternately, you can keep this smoothie all to yourself, saving half in the refrigerator to drink later, or simply cut the recipe quantities in half!

Erin Stanczyk | Lifestyle Design | EatMoveRest | My Go-To Lean Green Protein Smoothie

notes:

  1. Protein powder is optional, but I highly recommend it, because it adds that extra satisfying sweet, vanilla flavor that really makes this smoothie pop! SunWarrior is my go-to, because it's completely raw vegan, organic, grain-free, and contains no additives. Use discount code "EatMoveRest" for a discount on your purchase!

  2. Purchasing whole flax seed is important, because when you buy it already ground up, it oxidizes rather quickly, causing nutrient-degradation. A quality, high-speed blender should have no problem blending up fresh, whole flax seeds.

  3. Experiment with other nutrient-dense superfood add-ins! Check out my blog post on My Top 10 Favorite Superfoods!

Pineapple Banner

Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie

What's In A Glass?

Below is a screen shot from Cronometer.com that gives you an idea of just how much protein you're getting from 100% plant-powered sources. I love using this website and app from time-to-time, to check in and make sure that I'm getting everything that I need. As you can see, if you split this recipe in half, you'll be getting around 430 calories and nearly 20 grams of protein--not to mention a plethora of other vitamins, minerals, and antioxidants!

Green Smoothie Cronometer

Need More Calories?

Dusty likes to add extra frozen bananas and/or extra protein powder to bump up the calories!

Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie

As Seen On YouTube

Catch this recipe on the EatMoveRest YouTube channel and be sure to Subscribe, give it a Thumbs Up, Leave a Comment, and Share with friends and family!


Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie
Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie
Erin Stanczyk | Lifestyle Design | eat.move.rest. | Lean Green Protein Smoothie

Go Green

If you're toying with the notion of going plant-based, or just want to take your health to the next level, I challenge you to drink this smoothie for breakfast for 7 days and see how you feel! Don't be afraid to experiment and find a combination that works for you--and when you do, stick with it! No matter what, get those greens in!

For more motivation, inspiration, tips, tricks, and tools, be sure to hit the "Join In" button at the bottom of the page to receive my monthly, In The Raw newsletter!  

Try This! Have fun with food art--make a green smoothie bowl!

Designed For Your Lifestyle,

Erin

Erin Stanczyk

Take Your Health To the Next Level With Smoothies + Juices Part 4: MY 'Green Machine' Detox Juice Recipe

Eat, Food + Nutrition, RecipesErin StanczykComment

* If you haven't already, check out Part 1, Part 2, and Part 3 of my 5 Part Series on Smoothies + Juices!


Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE

Let Juicing Be Thy Medicine

Detox programs and cleanse products can take us on a rollercoaster ride. They throw us into a cycle of fasting followed by binging, and lead us to believe that we can alternate between eating junk and trying to reverse it with deprivation and unsafe dieting methods, only to go back to eating junk again. Phew!

Whole fruits and vegetables are a natural and safe way for our bodies to cleanse—they are both nutrient dense and free of harmful ingredients. If the vast majority of your diet were fruits and vegetables, then your body would be cleansing all the time! When you up your intake of whole foods, proper digestion and elimination begin to occur daily—that is true detoxification! Why would you only clean your body out periodically? That would be like only brushing your teeth once a month!

Cleansing and detoxification of the body should be happening on a daily basis!

Juicing is exceptionally good for detoxification and cleansing because the insoluble fiber is eliminated leaving you with a high water content drink that is much easier for your body to digest.  All of the phytonutients, vitamins, and minerals go straight to your bloodstream and get to work on repairing cells.

I love my Omega VRT330S Juicer, because it's not overly expensive and gets the job done with minimal cleanup!


Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE

Go Green Or Go Home

I like to experiment with all kinds of different fruit and veggie juices, but green juice is especially beneficial. Juicing with primarily green vegetables and little to no fruit can be very effective at detoxification because they are highly alkaline and low in sugar content. While natural fruit sugars are good for us, when the fiber is eliminated, too much of a good thing can cause rapid blood sugar spikes. Green juice is the perfect detox!

* Sometimes I get curious about the vitamin and mineral content of my recipes, so if you're interested in seeing what exactly is going into your body, check out this Juicing Calculator!

Erin Stanczyk | Lifestyle Design | eat.move.rest.

Erin's 'Green Machine' Detox Juice

Serves: 1 (ideally, but sometimes I will split this amount with the hubs!)

Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE
  • 1 head of romaine lettuce
  • 1 bunch of kale or 5-6 large leaves (I like Lacinato kale—no need to remove the stalks)
  • 2-3 sliced cucumber
  • 3-4 stalks of celery
  • 1 handful of fresh herbs (i.e. parsley and/or cilantro)
  • 1-2 inch slice of ginger root
  • 1 small slice of turmeric root
  • 1 half to 1 whole, cored, green apple (optional)
  • 1 lemon (squeeze juice into the mix after straining excess pulp)
  •  
  • Additional options: Pour your green juice through a fine mesh sieve to eliminate any remaining insoluble fiber, for a smoother juice.
  • If I'm feeling extra ambitious, sometimes I'll even mix in a scoop of organic barley grass juice powder to increase the detox effect of my juice—more on that in Part 5

 

* Note: all measurements are approximate.

Erin Stanczyk | Lifestyle Design | eat.move.rest.

Make Your Juice Worth The Squeeze

Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE
  • Be careful not to add too much fruit, as it can cause rapid blood sugar spikes due to the lack of fiber content.
  • If a green juice just isn't palatable enough for you, add a lemon. You can also add a half or whole green apple, as well—these options will help you adjust to the 'green' taste. 
  • Rotate your greens when blending and juicing. It's important to work a variety of fruits and vegetables into your diet, especially greens. Spinach one day, kale the next, then romaine, you get the idea! 
  • Drink your juice within 15 minutes for maximum potency. The minute it hits the air, it will start to oxidize, meaning that the nutrients begin to diminish. However, high quality juicers do allow juice to be refrigerated in a sealed, airtight container for up to 48 hours, without much nutrient loss. 
  • Some say that swishing the juice in your mouth or "chewing" the juice will help to stimulate all necessary digestive enzymes in your mouth, just as it would with eating whole foods.
Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE

To-Go Thoughts

  • Green juice is highly alkaline and helps balance pH
  • The body has to work less hard to digest, and nutrients go straight to your bloodstream
  • Lower in calories and should be used supplementally rather than as a meal replacement
  • Use smoothies as a snack or meal replacement and juices for cleansing or 'medicinal' purposes

AS SEEN ON YOUTUBE

Be sure to check out my Go-To Green Machine Detox Juice on the EatMoveRest YouTube channel! Subscribe, turn on Notifications to get alerted when we post new content, give us a Thumbs Up, show some love and leave a Comment, and Share with friends & family!


*BONUS*

Check out this great article on MindBodyGreen.com to learn how to use the leftover pulp from your juice to make some delicious and nutritious recipes!


Stay Tuned for Part 5 of my 5 Part Series on Smoothies + Juices, packed full of Supercharged Superfoods that you can add to you smoothies and juices for added health benefits! In the meantime, get your juice on!

* If you haven't already, check out Part 1, Part 2, and Part 3 of my 5 Part Series on Smoothies + Juices!

Have any questions, comments, or great ideas for future blog posts you'd like to see? I love feedback! Leave a comment (button is at the top), or shoot me a message through my website!

Designed For Your Lifestyle,

Erin 

Erin Stanczyk | Lifestyle Design | eat.move.rest.