Do you want to know how to pack brain healthy foods all into one easy and delicious meal? Make a smoothie! Smoothies are great for a quick breakfast on the go or an afternoon snack, and they are very easy to make. The best part is that you can customize smoothies to include what you like and what you have available.
When building a brain-healthy smoothie, it’s important to include certain components to ensure it’s balanced with essential nutrients including fiber, vitamins, minerals, healthy fats, and protein.
Here’s what to include in a Brain Healthy Smoothie:
Liquid base: Try dairy free milks like almond, cashew, or oat milk. These contain protein, healthy fats like omega-3s, and vitamins such as Vitamin D, Vitamin E, and magnesium. You can also use coconut water, fresh fruit juice, or even water.
Greens: Spinach or kale is a great option, and can be fresh or frozen. Don’t have any available? Get creative by adding broccoli, carrot or beet tops, or other leafy greens. Greens are packed with crucial nutrients like kaempferol and magnesium, and have lots of fiber which is helpful for the digestive system and keeps you feeling full longer.
Healthy Fats: Avocados or nut butters can be used as great thickening agents to help make a smoothie creamy and provide a source of omega-3s, Vitamin E, and protein. You can also throw in whole nuts like walnuts or almonds.
Fiber: Fruits are a great source of fiber and antioxidants, and also add a little sweetness to your smoothie. Include any variety of fresh or frozen fruit like berries, apples, peaches, or pineapple. Fruits also contain important micronutrients including anthocyanins, pterostilbene, and myricetin.
Extras: Top your smoothie off with chia, hemp or flax seeds which provide brain-healthy omega-3’s and additional fiber. For extra protein add a scoop of your favorite protein powder.
Add ice as needed.
Once you add the above elements to your smoothie, you are ready to blend and enjoy!
Need some ideas to get started? Try this Blueberry, Cauliflower and Spinach smoothie or this Kale, Blueberry and Almond Butter smoothie. For other brain-healthy recipes, visit Brain Table by NeuroReserve. To learn more about brain nutrition, visit NeuroReserve.com.