Flax, chia and gogi are superfood boosters for protein shakes.

SUPERFOOD BOOSTERS FOR PROTEIN SHAKES & SMOOTHIES

Author: Margot Rutigliano

Protein shakes and smoothies are a wonderful way to get in a ton of nutrients in a quick, easy to take with you container. I use shakes and smoothies almost daily. They’re so easy to blend up, pour into a shake container and tote anywhere. Plus, you can add a ton of nutrition to one simple shake. Pack in your macronutrients (protein, carbohydrates and fat) as well as your micronutrients (vitamins, minerals, phytonutrients). Often times, it’s much easier to drink all of this nutrition rather than having to eat it.

A great way to increase the nutrient density in shakes is to add superfood boosters like flax seed, chia seeds, super greens supplements, nuts, oils and more. You can add a bunch of vitamins, minerals, phytonutrients, antioxidants and healthy fats with boosters. My list of superfood boosters is below.

Now, shakes and smoothies aren’t a substitute for meals and certainly eating your food is more beneficial but they are perfect as a supplement. I love to incorporate shakes for breakfast and even a snack here and there depending on my schedule.

HOW STRUCTURE YOUR SHAKES & SMOOTHIES

There is an “art” to structuring your shakes and smoothies. Ok really, it’s not that much of an art – it’s just important to make sure you get a good balance of macronutrients so that you’re balancing out your shakes and not overloading them with carbohydrates, fat or protein. Here’s my ratio for structuring shakes and smoothies:

1 Protein Source approx 15 -20g (whey, egg, pea, or your favorite protein powder)
1 Plant Source (big handful of spinach, kale, squash or cucumber)
1 Starchy or Fruity Source (1/2 c oatmeal, berries, banana, etc)
1 Fat Source (1 – 2 Tbsp nuts or 1 Tbsp nut butter or oil)
1 – 2 Superfood Boosters

10 SUPERFOOD BOOSTERS

Goji Berries (pictured top left in heading photo)
Goji Berries are mildly sweet, sun dried berries and have been used in ancient Chinese medicine to support longevity for thousands of years. Goji berries contain Vitamin C, beta-carotene and iron. In addition they are a potent source of antioxidants and contain 140% DRV of vitamin A. USDA Organic, Non-GMO, vegan, gluten-free.

Flax Seeds (pictured center in heading photo)
Flax seeds provide a rich, nutty flavor and are high in omega-3 (ALA) fatty acids. ALA is an Omega-3 essential fatty acid that may help support normal cardiovascular function and helps to maintain healthy hair, skin and nails. Flax is also delicious sprinkled on yogurt, cereals and salads.

Chia Seeds (pictured second to right in heading photo)
Chia seeds add great texture in shakes. They are relatively tasteless (unlike flax seeds) and contain phosphorus, manganese, calcium, sodium and potassium. They are rich in omega 3’s as well as antioxidants and fiber.

Acai Berry Powder
This dark purple berry is organic, freeze-dried and powdered for maximum nutrition and ease of use. You can find them frozen in your grocer’s freezer section or in powder form. Acai berry powder is rich in antioxidants and contains both monounsaturated and polyunsaturated fats. The berries are fairly bold in flavor and are a great addition to a shake.

Daily Greens Plus
Daily Greens Plus provides a blend of great-tasting, clinically studied ingredients that support a healthy mind and body.* Daily Greens Plus provides a comprehensive approach to foundational nutrition, with the added focus of supporting healthy aging.* This unique greens powder formula combines the highest-quality sources of green nutrition with adaptogens that support a healthy stress response and adrenal function, as well as antioxidant blend that boosts the body’s defenses against oxidative damage and a mushroom blend that promotes optimal immune function.

Maca Powder
Maca Powder was used for endurance by the Inca warriors. It is a root long believed to support vitality and energy. It contains an abundance of vitamins, minerals, amino acids and sterols. It is also an adaptogen which can help to balance hormones and stress levels in the body.

Camu Powder
Camu Powder has a tart cherry flavor and is great mixed with other berries in shake, smoothie or yogurt. It is antioxidant rich and contains 10x more vitamin C than an orange. It is a substantial source of potassium, calcium, amino acids and powerful phytochemicals.

Pomegranate Powder
Sweet and delicious, this dried pomegranate powder is cold pressed to protect flavor and nutrients. It is especially high in vitamin C and is great mixed in with your favorite shake ingredients.

Cacao Powder
Cacao powder is fantastic paired with rich berries, cherries, nut and nut butters. The Ancient Maya Feel-Good Food, made from organic, fair-trade certified cacao beans. A healthy alternative to conventional over-processed “cocoa,” this low temperature processed cacao is rich in antioxidants, iron and magnesium.

Omega Superb
Omega Superb offers the benefits of omega-3 fatty acids derived from fish oil in a great-tasting lemon-berry flavored liquid that's easy to take for both adults and children.

I hope this blog post helps you get some inspiration for boosting the nutrient density of your shakes. If you need personalized guidance for healthy eating and lifestyle, check out our Health & Wellness Coaching. Ready for a total body reboot? Join us for a fitness retreat to jumpstart your healthy habits! - Margot

breakfast made simple: The protein powered morning recipe guide

What’s Inside:

120 Done-for-You Shake Recipes: Each recipe comes ingredients, instructions, and calorie and macro breakdowns, ensuring a healthy balance of protein, carbs, and fats.
Themed Recipes
- Enjoy 25 traditional shake recipes
- 15 chocolate-themed recipes
- 20 fall and holiday-based recipes
- 10 Specialty Shakes
- 10 Protein Smoothie Bowls
- 10 Breakfast Bowls
- 10 Greek Yogurt Bowls
- 10 Protein Bar Recipes
- 10 Protein Pancake Recipes
Tips, Ideas, and Modifications: Customize your recipes to fit your unique needs with our helpful tips and modification suggestions.
Digital PDF: Easily download and interact with the guide on any
device, or print it out for a handy physical copy.