Mango Turmeric Smoothie and Chocolate Avocado Mousse

Smoothies are a staple in my household and I was super excited to talk smoothies on the first nutrition episode on Relish’d: Season 1 Episode 14. The three recipes from the show are below. I summarized the talking points from the at the bottom of this post.

Secret Ingredient Healthy Smoothie

from Two Peas and Their Pod blog

Ingredients:

3/4 cup unsweetened vanilla almond milk

1/2 banana

1/2 cup frozen blueberries

1/4 cup frozen cauliflower

1/2 cup packed spinach

1/2 teaspoon chia seeds

1/2 teaspoon ground flax

Directions:

Combine almond milk, banana, blueberries, cauliflower, spinach, chia seeds, and ground flax in a blender and blend until smooth.

Mango Turmeric Smoothie

This is a recipe that I developed. It isn’t super sweet, so add dates if you want a sweeter experience.

Ingredients:

1 cup frozen mango chunks

1 carrot, roughly chopped

1 cup spinach

1/4 cup raw cashews

1/4 cup white beans

2 pitted dates (optional)

1/4 teaspoon ground turmeric

1 cup water

Directions:

Combine mango, carrot, spinach, cashews, white beans, dates, and turmeric in a blender; add water. Blend until smooth, adding more water for a thinner consistency.

Chocolate Avocado Mousse

Inspired by The Kitchn

Ingredients:

1 avocado, pitted and peeled

2 tablespoons cocoa powder

1 to 2 tablespoons maple syrup

1/4 teaspoon vanilla extract

1 pinch salt

Blend avocado, cocoa powder, maple syrup, vanilla extract, and salt in a food processor or blender until smooth.

Show Notes:

I typically use somewhat of a formula when making smoothies.

Smoothie Formula:

1 or 2 fruits

1 vegetable

1 to 2 proteins

1 super food

1 liquid

Super Food definition: an ingredient that gives you a boost of a nutrient or nutrients that aren’t typically in the diet. Here a few examples:

Chia Seeds

• 1 tablespoon offers 60 calories, 5 grams carbohydrate, 3 gram protein, 5 grams fiber

• They are an unprocessed whole food that is easily digested in the body

• When hydrated, chia produces a thick gel that can be a great thickener for desserts and also is a good fiber source and keeps you full longer

• It’s a great plant-based protein source

Flax Meal

• 1 tablespoon offers 30 calories, 3 gram carbohydrate, 3 grams protein, 1 gram fat, 2 grams fiber

• It is a plant-based source of omega-3 fatty acids, which may help to lower blood pressure and decrease the chance of heart attack and stroke

• Also buy it ground (or grind it in a spice grinder) to release the nutrients from inside the seed

Matcha (Green Tea) Powder

• A powdered form of young green tea

• A good source of catechin, an antioxidant that helps boost our immune system

• Found to be have anti-inflammatory components and may help lower cholesterol

Cocoa and Cacao Powder

• Cocoa powder has been through a roasting process and cacao is in raw form

• A great source of fiber and iron

• May reduce the risk of diabetes

• High in antioxidants which could reduce blood pressure and inflammation

Turmeric Powder

• A good source of curcumin, a compound found to be anti-inflammatory and antioxidant

• Curcumin has been found to possibly help with symptoms of arthritis and could help reduce the risk of heart disease