VANILLA, MAPLE + FLAX SMOOTHIE
Feeding your body the proper nutrients first thing in the morning is essential to having a healthy day. For many people, the first meal of the day pretty much sets the tone for the full day of eating. It’s important to start with a meal that’s well balanced and nutrient dense. Nutrient density refers to both the macronutrients (protein, carbs + fat) as well as the micronutrients (vitamins, minerals, antioxidants, etc. This protein smoothie packs delicious nutrient punch!
Protein shakes are a really easy way to start off the day. If planned properly, they can have a ton of nutrients but they’re also easy to make and can be taken with you on the go.
Wondering why we’re using some of these ingredients? Here you go!
Maple Syrup – Maple is nature’s purest sweetener. Nothing is added. No preservatives. No artificial colors or flavors. Maple syrup is one simple ingredient that is filled with essential nutrients, minerals, and antioxidants, and is the only sweetener that delivers manganese, vitamin B2, zinc, magnesium, calcium, and potassium in every drop.
Walnuts – Walnuts are rich in antioxidants and a great source of plant based omega-3s. It is said that walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving. They also help to reduce inflammation and promote healthy gut bacteria. And to top it all off, walnuts may help lower blood pressure and promote healthy brain function. Have you bought your walnuts yet?
Flax Seeds – Some say flax is one of the most powerful plant foods on the planet. There’s some evidence that it may help reduce your risk of diseases like heart disease, cancer, stroke, and diabetes. No wonder it’s referred to as one of the most powerful foods out there! 3 of Flax’s main nutrients are:
Omega-3 essential fatty acids, one of the good kinds of fats has been shown to have heart-healthy effects. Just one tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.
Fiber. Flaxseed contains both the soluble and insoluble types.
15 – 30g Vanilla Protein Powder (grass fed whey or plant based protein)
1 cup Almond Milk (unsweetened)
1 Tsp Pure Vanilla Extract
1 Tbsp Pure Maple Syrup
2 Tbsp Raw Walnuts or Pecans
1/4 C Uncooked Oats (preferably gluten free)
1/2 Banana or 1 Medium Apple
1 Tbsp Flax Seeds
Optional: 1 Scoop Amazing Grass
HOW TO MAKE
Add almond milk to blender first (substitute your favorite type of milk if you do not like or can not tolerate almond milk). It’s best to have a liquid added first so that the blender easily incorporates all of the ingredients.
Next, add protein powder, vanilla extract, maple syrup, nuts, oats, fruit and flax seeds. Blend until creamy and smooth.
Add ice if you prefer a cold or thicker shake. Add extra almond milk or water if you want your shake thinner.
Please feel free to substitute ingredients as you see fit. Your nutritional needs designate the ingredients you use.
We hope you enjoy this protein smoothie! If you have any questions or comments, please leave them in the comment section below.
Margot + The Vita Vie Retreat Team