National Gluten-Free Month II: Think Smoothies

Smoothies can be as simple or as complex as you want them to be.  Use the following basic formula to make easy, nutritious, gluten-free smoothies:

Liquid + Protein + Fat + Fruit = Delicious, Healthy Smoothie

The liquid helps to make your smoothie creamy, the protein and fat will give your smoothie staying power, and the fruit provides necessary carbohydrates and flavor, flavor, flavor!

1. First choose your liquid.  If you are newly diagnosed, you may have also found out that you allergic to a host of other allergens including dairy.  Have no fear, this may remedy itself, but in the meantime there are many dairy-free milk options!  Be sure to look for the gluten-free label on all milk products.
Liquids:

• Almond Milk
• Hazelnut Milk
• Coconut Milk
• Rice Milk
• Soy Milk
• Hemp Milk
• Cow’s Milk
• Yogurt

 You can also choose watery fruits like grapes and oranges to provide the liquid base, but the smoothie won’t be as creamy.

2.  Next choose your protein.  Some people skip this step, opting for a pure fruit smoothie, but protein is incredibly important for muscle recovery, sustained energy, and satiety.  You will get some protein from milk and nut milk, but usually that alone is not enough.  And of course, read the labels.  Not all protein powders are gluten-free.My favorite smoothie protein powder to use is Tera's Whey. Not only is it gluten-free, it's organic with no hormones with a low glycemic index (it uses stevia instead of sugar), and all the whey is ethically sourced from small family farms .

3.  Then choose your fat.  Do not skip this key nutrient because you think you want a fat-free smoothie.  Your body needs fat in order to function and in order for it to let go of its extra body fat.  If you don’t eat healthy fats, your body will cling to the fat that it has.  No, thank you.  (Again, read all labels carefully for gluten-containing ingredients or warnings of possible cross-contamination.)
Fats:

• Flaxseed oil
• Udo’s Oil
• Nuts (almonds, cashews, walnuts, peanuts)
• Nut butters (peanut butter and almond butter are my favorites)
• SunButter (for those with nut allergies)
• Avocado

4.  No to choose your fruit.  The options and combinations are endless!  You can buy bags of frozen fruit for convenience-sake (the Co-op has some great organic options from Cascadian Farms), or  fresh fruit. And save those speckled bananas! They make a great fruit smoothie, and it's a lot more economical then tossing it out!
Fruit:
Bananas
Berries – strawberries, blueberries, raspberries, blackberries
Mangos
Apples, pears, grapes
Pineapple
Peaches, nectarines, apricots

Also, vegetable can be an unexpected addition to your smoothie! Leafy greens like kale, chard, and spinach are easily hidden in your smoothies. I love a smoothie with roasted beets, as odd as that sounds. And a roasted sweet potato is easily mixed with bananas and berries!

When you’re ready to go beyond the basics, play around with adding some super foods, spices, and other interesting ingredients.
Sweeteners:

• Raw dates
• Stevia
• Extra banana or pineapple

Super Foods:

• Chia Seeds
• Acai
• Maca Powder
• Spirulina

Spices and Other Flavors:

• Cinnamon
• Nutmeg
• Cardamom
• Coconut shreds
• Carob Powder (without barley malt)
• Raw cacao
• Vanilla (Simply Organic is always gluten-free)

If your having trouble coming up with ideas for a tasty smoothie, here are a few of my favorite recipes!

Blueberries and Creme Shake:
- 6oz 2% or 1% milk (or other replacement)
- 2oz fresh blueberries
- 1 scoop vanilla tera's whey
- 1 T of coconut oil
1) Blend all ingredients in a blender.


Peaches and Creme Shake:
- 6oz 1% milk (or other replacement)
- Half a peach
- 1 tablespoon flax seed oil
- 1 scoop vanilla tera's whey
1) Blend all ingredients in a blender.



Purple Passion Shake:
- 6oz 2% milk
- 2oz fresh blueberries
- 1 scoop tera'swhey™ acai whey protein
1) Blend all ingredients in a blender

Yumberry Blitz Shake:
- 6oz 1% milk
- 1oz fresh raspberries
- 1oz fresh blueberries
- 1 scoop yumberry tera'swhey™
1) Blend all ingredients in a blender

Chocolate Decadance Shake:
- 6oz 1% milk
- 4 large fresh strawberries
- 1 Banana
- 1 scoop chocolate tera'swhey™
1) Blend all ingredients in a blender