My quick morning smoothie recipe packed with essential vitamins and minerals
I shared on Tuesday on my instagram stories how I make my morning smoothie and promised to share the recipe here! Smoothies are my quick “go-to” morning meal and meal replacement. It is a perfect meal to incorporate into my grain-free, dairy free, mineral packed diet to support my MTHFR gene mutation, Hashimotos Thyroiditis recovery, and supreme gut support with a paleo diet. This routine keeps me on track and when Shad is working late and the kids have activities, making this quick healthy smoothie for dinner is a life saver, especially when trying to eat my best and healthiest.
I have a Vitamix on my wish list for mother’s day, but for now my blender will do! It really does the job for a smoothie, so if you don’t have a Vitamix, don’t sweat it!
MTHFR Gene Mutation Support: If you didn’t know, I was on the quest to understand why my iron levels seemed fine, but my folate was always dangerously low. Through the 23andme test and the genetic profiling from strategene, I found out that have the MTHFR gene mutation which makes it hard for me to methylate iron, making my folate stores very low. I have had a hard time keeping my hair thick and would kick alot when sleeping. All pointing back to low folate stores. Once I started taking a methylated iron, I became a chia pet and my hair started getting thick again and my legs chilled out.
I also incorporate as much naturally occurring iron in my diet so I don’t solely depend on my methylated iron supplement. This is where my morning smoothie was introduced. I mainly eat paleo and this keeps me on track. Breakfast is a must to me, but I have an allergy to eggs and starchy foods are not on my food list and always make me feel sluggish and bloated.
Hashimotos Thyroiditis: There are many things that i have done to get through this thyroid disease, including EMDR, Magnesium Protocol, clean eating, and gut-supporting supplementation and cleanses. This smoothie is part of the healing process. It is packed FULL of omega 3s, minerals, and easily digestible protein.
Paleo Diet: Also, I feel so much better when I eat paleo and this smoothie fits right in! I have been drinking this smoothie for over a year now, every morning and I FEEL SO GOOD. I just feel better knowing I have control of what I eat when I am starving after my morning workout and don’t go for something I will have a reaction to later. I am leaner, less bloating, and more energy as a result of my paleo morning green smoothie!
Routine: I am a creature of habit, so I set up all the ingredients in my fridge and freezer, ready to grab and blend. I love to store my ingredients in mason jars for an easy quick reach in the morning. I rarely vary from my morning smoothie, yet I have been known to add frozen berries here and there when I am not strict paleo (just a few however) and a piece or two of turkey bacon. Yum!
Morning Green Smoothie
This is my “go to” smoothie I drink every morning! It is packed full of iron, vitamins, and protein! Keeps this busy mama going until it is time for lunch!
- 1 cup unsweetened almond milk
- 1 handful frozen spinach
- 1 TBS bee pollen
- 1 TBS ground flax seed
- 1 TBS hemp seeds
- 1 txp chia seeds
- 1 scoop collagen peptides
- 1 frozen banana
- 1 drop organic stevia (optional)
- 1/2 tsp organic vanilla extract (optional)
Pour into blender one cup cold unsweetened almond milk.
Add the rest of the ingredients.
Blend until smooth.
Pour into your favorite tall mason jar.
I use THIS Vital Collagen Powder and buy it in the 36 ounce size. I put a scoop in my smoothies, coffee, tea, soups, and just about anything that it will dissolve in. I get about three servings throughout the day. I LOVE Vital Proteins they are Collagen peptides that promote youthful skin, healthier hair, stronger nails and helps keep bones healthy. I add it to muffins, paleo bread and waffles too!
Ask the Dietitian:
What’s in the hemp seeds, chia seeds, bee pollen, and ground flaxseed?
The hemp seeds have a rich nutritional profile and provide a range of health benefits. These small, brown seeds are rich in protein, fiber, and healthful fatty acids, including omega-3s and omega-6s. This is a great balance of the omega 3 and 6s, yet I incorporate hemp seeds mainly for their protein value. Chia seeds are a concentrated food containing healthy omega-3 fatty acids, protein, fiber, antioxidants, and calcium. I love this source of omega-3s. It helps decrease brain fog as well as decrease gut inflammation which is an especially important nutrient to support autoimmune diseases (Hashimotos). Bee Pollen may contain up to sixty elements including calcium, copper, iodine, magnesium, iron, potassium, selenium and zinc. It is a great source of minerals that support cell function, which is important when one has methylation issues. Bee pollen is also packed with amino acids, the building blocks of protein. Flaxseed meal contains omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. More omegas the better and they give a fun nutty flavor in the smoothie.
Hmmm. Collagen is a protein made up of amino-acids: glycine, proline, hydroxyproline, and arginine, all of which help our body’s connective tissue, skin, hair, nails, as well as gut health stay as healthy as possible. I believe collagen is the foundation to my gut health. I have been doing the three servings a day for a year and have never had a stronger gut. Collagen protein is different than whey and casein protein because of the high levels of amino acids in the collagen. So it doesn’t hurt to add both protein and collagen to your smoothie! Especially if you work out regularly.
How much protein should I have a day?
It depends on a lot of things like height, weight, age, gender, and activity level, yet the the DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman. But we aren’t sedentary, right!? So shoot for minimum 20 grams of protein per smoothie. But make sure you calculate your total minimum amount as noted above to get a more accurate picture.
It is up to you to add the protein powder and the Vital Collagen. I have tried protein powder and protein from real food and I have found that my body really prefers the bee pollen and hemp seeds best. I am allergic to many protein powders. One can find these items in the best of paleo protein mixes, but my gut just can’t tolerate them: rice, sunflower seed oil, acacia gum, guar gum, and xanthan gum. Since I found what works for me, I have noticed a difference in my recovery from working out when I take the Vital Collagen Proteins mixed with hemp seeds. (I buy THIS Vital Collagen Peptides and buy my hemp seeds in the refrigerator section of Natural Grocers or Whole Foods.
Give this easy smoothie a try. It is satisfying, balanced, and health supporting to the max. It will be the perfect meal to incorporate into your grain-free, dairy free, mineral packed diet to support most of your auto-immune and genetic mutations like: MTHFR gene mutation or Hashimotos Thyroiditis. It is a supreme gut support with for a paleo diet and this smoothie routine will keep you on track. Now that is one way to live out your best self!
Also, if you have a smoothie you love, please share with all of us in the comments!
Claudine a functional dietitian who works in conjunction with health care teams and is not considered a replacement for your primary care physician. She requires all readers and patients to have a primary care physician to cover emergencies and routine care and screening. Any information given should be presented to your primary care physician prior to implementation. Claudine is not recommending protocols or supplementation to anyone. She is sharing her story and what she is doing for healthcare. She does not take responsibility for any choices a reader may make. Always read at your own risk. We hope this information leads to your own research and healing.