Gluten-free, Dairy free, Vegan
I love a delicious smoothie for those times when you crave a shake, but obviously want a healthier option... or when you need a non-egg option for breakfast... or even when you want a mid-day meal replacement. This smoothie is the answer!
And it's a "brain booster" for a reason... the ingredients are rich in Omega fatty acids, which are essential for pretty much everything, especially lowering inflammation, protecting against depression, and of course boosting your cognitive function. And since it's best to get your fatty acids from food, rather than supplements, we need to be eating foods rich in fatty acids as much as possible.
But let's pause for a moment and "drink in" this beauty!
You can level up your basic smoothie with WALNUTS and GROUND FLAXSEED, which are both particularly great food sources of alpha-linolenic acid, or ALA, which is a type of Omega-3. This type of fatty acid supports heart health, reduces inflammation, and improves the makeup of fats in the blood (Healthline).
And did ya notice how walnuts actually look like a little brain too?! I love how nature works!
In order to get the most nutrients from your nuts, be sure to buy raw/organic. Then, you will want to soak and slow roast these babies. It may sound tedious, but there isn't much hands-on time involved. You can do it in a big batch and store them in your fridge.
Soaking and sprouting nuts, seeds, and grains is an ancestral practice that strips away anti nutrients, like phytic acid and phytates, that are inherent to the nut (or seed or grain). Soaking and sprouting allows our bodies to access the nutrients, which in turn improves the absorption of vitamins and minerals.
Digestion will be a much more comfortable process as well.
I first learned about soaking and sprouting in Sally Fallon's book Nourishing Traditions. To soak walnuts, place in a glass bowl (a large mason jar works too), with about 2" of water covering the nuts, and 2 tsp of sea salt stirred in. Let soak for 4 hours.
Once they have soaked, rinse well in a colander. Toss with sea salt and dehydrate at 150 deg for 24 hours. (If I need to use my oven during this time, I will just remove the pan and resume the process when the oven is back to temperature).
If you have never tried this process, the taste alone is worth it! I have a friend who speaks volumes about the flavor of these nuts! So really, just give it a try. You won't go back to eating them straight from the bins at the grocery store, and that's a good thing :)
If you would like more detailed info on soaking and roasting times for various nuts, seeds, and grains, I recommend checking out this helpful post on The Blender Girl.
Serves 4
Ingredients
3/4 C coconut milk (or nut milk of choice)
1 C leafy greens (spinach or kale
2 Tbsp walnuts
2 Tbsp ground flaxseed
1 scoop collagen, grass-fed
1 1/2 C blueberries, frozen
1 banana, frozen
almond butter, drizzle (optional topping)
cocoa nibs (optional topping)
Equipment
High speed blender.
Method
Blend the coconut milk, leafy greens, walnuts, ground flaxseed, and collagen on low speed until smooth. Turn blender to high and add the frozen blueberries and banana. Blend until desired texture is reached.
Top with almond butter and cocoa nibs, if desired.
If you try this recipe, let me know! Please tag me on Instagram, @wholetosoulnutrition
In good health and food freedom,
Alyssa
NOTES: Walnuts that have been soaked and roasted should be stored in the refrigerator or freezer, as their oil is quick to go rancid.
Ground flaxseed should also be stored in the refrigerator to preserve freshness.
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