Quick Spirulina Smoothie
Usually, my smoothies have a lot going on, with tons of health packed ingredients. However, for my people who want to live a healthy life but are really busy, this is a great option.
Spirulina is one of my favorite plant-based proteins. It is so nutrient-dense you do not need to add a ton of things in your smoothie. Spirulina is a blue-green alga usually sold in powder form. It is a beautiful dark green color and a little goes a long way. It has 60 percent protein content and is considered a nearly complete plant-based protein. It also has copper, iron, B12, beta-carotene and gamma-linolenic acid. This plant is rich in antioxidants, with vitamins A, K, folate and thiamine. It can be taken in pill, capsule or powder form, which can be added to a smoothie or yogurt.
Another great thing about spirulina is that it is a low-calorie food, so it is great for weight-loss. Clinical studies have shown spirulina assists with inflammation, oxidative stress status, lipid profile and insulin sensitivity in obese patients with well-controlled hypertension. Another 2018 review study observed that spirulina supplementation substantially reduced people’s fasting blood glucose levels. Spirulina has niacin, riboflavin, vitamins B-6 and all which are said to assist with lowering BMI.
My favorite thing about spirulina is that it’s helpful with mental health. Spirulina is a source of tryptophan, an amino acid that supports serotonin production. Individuals with depression and anxiety have lower levels of serotonin, so tryptophan supplementation may help some, with a recommendation from your physician. This is awesome news because great mental wellness is part of being our best and well selves!
This smoothie is based with homemade hemp milk and has hemp protein, so this is a full-on protein smoothie baby! This recipe makes 2-3 servings.
You will need:
- 1.5 tsp spirulina
- ½ small avocado
- 1 cup organic kale (fresh or frozen, I used frozen)
- 1 tbsp cocoa nibs
- 1 ½ cup of hemp milk
- 1 tbsp organic Agave OR 1 full dropper of Stevia
- 1 tsp of ceylon cinnamon
Instructions:
Combine all ingredients into a high-powered blender until smooth and serve.
Nutritional value of 1 serving:
Serving size 8 oz
- 27.5 g Fiber
- 328 calories
- 2.5 g Omega 6
- 7.9 g Omega 3
- 18.6 g Protein
- 52 ug Vitamin K
- 320 mg Magnesium
- 4.8 mg Zinc
- 464 mg Phosphorus
Sources:
Szulinska, M., Gibas-Dorna, M., Miller-Kasprzak, E., Suliburska, J., Miczke, A., Walczak-Gałezewska, M., Stelmach-Mardas, M., Walkowiak, J., & Bogdanski, P. (2017). Spirulina maxima improves insulin sensitivity, lipid profile, and total antioxidant status in obese patients with well-treated hypertension: a randomized double-blind placebo-controlled study. European review for medical and pharmacological sciences, 21(10), 2473–2481.
Harvard Health Publishing. (n.d.). By the way, doctor: Is spirulina good for you? Retrieved May 27, 2020, from https://www.health.harvard.edu/staying-healthy/by_the_way_doctor_is_spirulina_good_for_you
https://www.healthline.com/nutrition/complete-protein-for-vegans#8.-Chia-seeds Medicalnewstoday. (n.d.). Spirulina: 11 health benefits and nutrition. Retrieved May 27, 2020, from https://www.medicalnewstoday.com/articles/324027
