When I make smoothies I follow my simple formula of 3/4 to 1 cup of liquid + 1/2 cup of fruit (or banana) + 1 cup veggies + 1 tbsp. fats + supplements. You can download my current favorite smoothie recipes here. The last piece to any good smoothie are good supplements. These vary from amount to add as well as what exactly the supplement boost is providing - from protein, fibers or added nutrients.

Let’s dive in!

PROTEIN POWDERS
The market for protein powders is a saturated one, mostly with brands and options that include a long list of unrecognizable ingredients, additives, chemicals, sugars and preservatives. For protein powders, I like to keep things simple, preferably with one or just a few ingredients for a chocolate or vanilla flavor when possible.

Here are my favorites that I personally use and rotate through:

Collagen Peptides - I love this supplement for many reasons. One, it is made with one ingredient (check the label of other brands to make sure) and two it has a whole list of benefits from gut healing and tissue repair for post work out thanks to the long list of amino acids.

For plain I like Vital Proteins, Further Food and Ancient Nutrition.

For flavored I like Vital Proteins Dark Chocolate Blackberry, Further Foods Vanilla, Ancient Nutrition Salted Caramel and Primal Kitchen Chocolate.

For another animal based protein, if you like Whey Protein, I strongly recommend buying one where the only ingredient is “grass-fed whey protein” like with this brand.

Vegan Protein

For vegan proteins I recommend sticking with one ingredient proteins like a pea protein or a hemp protein. You can also simply use hemp seeds! 3 tbsp. of hemp seeds = 10g of protein. You can then add a tablespoon of any nut butter to add more protein to your vegan smoothie.

I also love Philosophie Cacao Dream.

FIBER SUPPLEMENTS

I love adding fiber to my smoothies since it can thicken the consistency and also fiber digests slower than fruit and veggies, which keeps you full and satiated longer than just a fruit smoothie which will leave you hungry again about an hour later. Slower digesting foods such as fats and fiber are great for keeping you full until lunch. The first two fiber supplements listed below also contain Omega-3’s for a boost of fat.

1. Ground Flax Seeds. You could also use whole seeds but I find that ground flax seeds blend better. Be aware that these absorb liquid over time, so best to drink after making within the half hour.

2. Chia Seeds. These babies are such a powerhouse of nutrition. Same as flax seeds, they absorb liquid so best to drink within 10-30 minutes as it will thicken your smoothie.

3. Acacia Fiber. A great fiber boost as well!

OTHER SUPPLEMENT BOOSTS

To save on costs, I like to buy in bulk when possible and I don’t dabble in many adaptogenics as they can be expensive and I really don’t understand or notice any benefits of glamorously marketed products like Sex Dust. lol.

Maca Powder
I love this stuff. It adds a great malty taste to smoothies and it gives me a boost of energy when I want it without caffeine. It also can help with hormone-balancing, ask your functional MD about this if you are curious. I like this brand of maca powder.

Spirulina/Chlorella
I love using green powders when I am having an IBS flare and raw vegetables are hard to digest in smoothies. Spirulina and Chlorella are also green powerhouse providing a sh*t ton of nutrients and can draw out toxins from the body. I like this brand to add to smoothies.

Matcha Powder
So much fun to add to a smoothie! I like to add matcha powder to my Tropical Smoothie in my smoothie recipe download. I prefer ceremonial grade matcha powder.

L-Glutamine
Great for gut healing and also if you have been working out new muscles, running longer distances, or get sore after your workouts - it provides muscle recovery and reduces soreness. I use this brand.

Cacao Powder
If you want an amazing chocolate shake, combine 3/4 cup unsweetened nut milk, 1 frozen banana, one date, a handful of frozen cauliflower, 1 tbsp. of cacao powder and two scoops of chocolate collagen. You are welcome. The bomb diggity.

Alright! That rounds out my favorite smoothie supplements but let me know if you have one or a few I should add to my list!!

A question I get a lot from clients is how to add more protein to their diet. One good way to add protein to your diet is with protein powder, but with so many on the market today, how do you choose which one is best for you? 

The first step to choosing a protein powder that works for you is deciding if you want (1) a whey protein or (2) a vegan protein. 

(1) When choosing a whey-protein it is important to buy grass-fed whey. There are a lot of whey protein powders available, but the vast majority come from feedlot cattle fed with grains, often corn mash, a low nutrient waste product of ethanol manufacturing. Whey protein from  grass fed cows, by comparison, is higher in omega-3 fatty acids when compared to grain fed cattle and is free of pesticides and hormones.  

Whey protein is an excellent ingredient to add to smoothies, not just for all the beneficial amino acids, and other nutritional elements, but also because it naturally slows down digestion and minimizes blood sugar spikes for more stable energy levels. My favorite brands are Well Wisdom and Vital Whey.  

(2) When choosing a vegan protein powder the best types are hemp, brown rice, pea protein or a blend. The less ingredients the better.  You can find protein powders where the only ingredient simply is brown rice protein with nothing else, so you know you are steering clear of unhealthy additives and hidden sugar. 

My vegan favorite brands, in order from least to most sweet in taste are: 
Jarrow
Philosophie
Sun Warrior
Aloha

Also, this is my favorite for collagen peptides. This "powdered bone broth" is an excellent source of protein, 2 scoops gives you 14 grams of clean protein and all nine essential amino acids.