EpiCor Immune

11 Amazingly Healthy Smoothie Ingredients

Posted on 10/02/2015 at 12:00 AM by Embria Health Sciences

View post titled 11 Amazingly Healthy Smoothie Ingredients

By: Dr. Lisa Metzgar

Summer is one of my favorite seasons because there are so many fresh fruits and vegetables available. I love going to the local farmers markets each week to get my produce.

With the summer just now ending, you still have time to take advantage of all that local fresh fruits and veggies! And what better way than a smoothie? Smoothies are a great way to get your nutrition because you can add so many beneficial ingredients into a refreshing treat that isn’t too heavy. There are many options and creative combinations so you will never get bored.

The benefits of a smoothie really depend on the ingredients you put in it. So, what fruits, veggies and other nutrients should you put in your next smoothie? Below is just a sample list of things you can add to a smoothie and the benefits they provide.

  • Avocado – Avocados make a smoothie creamy and rich. They are loaded with fiber, antioxidants, and have more potassium than a banana.(1)
  • Chocolate – Unsweetened cocoa powder or cocoa nibs are great for antioxidants. Antioxidants help protect our body from free radical damage from the environment, our diets, and even our stressful thoughts.
  • Honey – Sometimes you need a little sweetness to make a smoothie taste just right and honey is a natural source of sugar.
  • Chia seeds – Chia seeds are great source of insoluble fiber to help keep the bowels moving. Just one tablespoon provides 19% of your daily fiber needs.(2) Chia seeds also contain healthy essential omega-3 and omega-6 fatty acids.
  • Cinnamon – Cinnamon can add a little spice and may also help balance blood sugars. Some studies have indicated that it may improve fasting glucose levels and blood lipid panels.(3)
  • Spinach/kale – These green leafy vegetables are packed with nutrients, antioxidants, and are alkalizing to the body to counteract all the acid foods we ingest like coffee and red meat.
  • Coconut /almond/ cashew/flax milks – These are healthy non-dairy choices and provide a great source of calcium.
  • Nuts or nut butter – Nuts are a good source of protein and fiber. Soak your nuts before blending them into your smoothies. Soaking overnight removes phytic acid and makes the nuts easier to digest.(4)
  • Berries – Berries are low on the glycemic index and provide a ton of antioxidants. I am going to say it again…it is so important to have plenty of antioxidants in your diet to counteract all the stress our bodies have to endure from the environment, our diets, and our stressful lives.
  • Frozen bananas – Bananas are a great base to a smoothie to add some creaminess and provide you with a good source of potassium. They are also naturally very sweet so you don’t need to add too much sweetener when you throw a frozen banana in the mix.
  • EpiCor® – Help add immune strength to your smoothie with EpiCor. Simply open a capsule and pour the contents in the smoothie. EpiCor not only helps boost the immune system, it helps provide antioxidant power.

Mix and match the ingredients above to find the right smoothie combo for you or try one of our recipes below.

Spinach, Kiwi & Chia Seed Smoothie(5)
Makes 1 large or 2 small smoothies

  • 1 1/2 cups almond milk, cold
  • 1 1/2 cups packed baby spinach leaves
  • 1 banana, cut into chunks and frozen
  • 1 ripe kiwi, peeled, cut into chunks
  • Awesome Extras:
    • 2 tablespoons chia seeds
    • 2 tablespoons wheat grass powder
    • 1/2 to 1 teaspoon maca powder
    • 1-500mg capsule of EpiCor (open capsule to pour into your smoothie mix)

In a blender, combine almond milk, spinach leaves, frozen banana chunks, and kiwi chunks. Add some of the awesome extras if you’re so inclined. Blend until smooth.

Blueberry Cinnamon Smoothie(6)
(Adapted from Aparna & Lisa’s Luscious summer tonic)

  • 1/2 cup frozen organic blueberries
  • 1/4 cup fresh organic raspberries
  • 1/2 cup coconut milk 1/4 cup coconut water (I found this wonderful coconut water with probiotic in it at wholefoods)
  • 1~2 teaspoon cinnamon (Cinnamon is so good for you :: controls blood sugar, anti viral, reduced body fat, helps digestion, increase memory and you will feel less fatigue. So next time, instead of grabbing ‘5-hour energy’, make this luscious smoothie~~!! )
  • 1 Tablespoon silken tofu
  • 1 teaspoon chia seeds 1 medjool date (pitted)
  • 1/2 banana
  • 1-500mg capsule of EpiCor (open capsule to pour into your smoothie mix)

Add all the ingredients in a blender and blend away. Feel free to adjust coconut milk/coconut water amount depending on how thick you want your smoothie to be.


(1)  http://authoritynutrition.com/12-proven-benefits-of-avocado/
(2) http://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000727.htm
(3) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466762/
(4) http://wholelifestylenutrition.com/recipes/appetizers-snacks/is-soaking-nuts-necessary-how-to-properly-soak-your-organic-raw-nuts/
(5) http://greensmoothies101.com/24-healthy-smoothies-with-chia-seeds/
(6) http://blackdogfoodblog.com/luscious-blueberry-cinnamon-smoothie/
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