IFM ​Building a Better Smoothie

Smoothies can be a great complement to your food plan and can help to make ‘food as medicine’ delicious and nutritious. Basic guidelines for building smoothies are below. You will find examples from each category from which to choose when building your smoothie. Your healthcare provider may also indicate specific recommendations for you, or may direct you to one of the condition-specific recipes included in this handout. Add the ingredients in the order suggested below, and blend all ingredients until your smoothie is the right consistency for you.

1/4 cup ice cubes (optional)
1–2 tablespoons ground flax
2 tablespoons protein
1-2 cups whole vegetables
1/2 cup fruit
2–4 ounces unsweetened juice (optional)
4–6 ounces base liquid (optional)

Base Liquids Brew one quart of strong tea to use as a base for your smoothies. Base liquids can be made from different herb combinations, either from commercially-available tea bags or home-brewed from bulk herbs. When using bulk teas and herbs, simmer herbs in two quarts of hot water for 10-15 minutes, then cover and turn off the stove. Allow to cool for 20 minutes before straining and discarding the loose tea. Use the herb tea mixes indicated below. 

Ashwaganda root, powdered – 1 T                       Lemon balm leaf – 2 T 
Cinnamon (fresh), ground – ½ t                            Rosemary (fresh), chopped – 1 T  
Elder berries, dried – 2 T                                        Slippery elm bark, powdered – 1 T 
Green tea, loose – 4 T                                              Turmeric (fresh), ground – 1 t  
Hawthorne, dried – 2 T                                           White willow bark – 2 T

Base Liquids (cont.) When using commercially-available teas, brew as directed and let the tea steep 10-15 minutes. Let cool for 20 minutes, before discarding the bag. Examples of brands you might choose include Good Earth, Mighty Leaf, Numi, Pukka, Traditional Medicinals, Tulsi, and Yogi. Use the type of teas indicated below. 

Green tea                 Nettle tea                           Licorice tea                                Other

Once your tea and herb mixture is brewed, place 4 to 6 ounces of the mixture in a blender. Store the remaining liquid in the refrigerator for 7 to 10 days.

Juices Choose an unsweetened, pure 100% fruit juice. Place 2 to 4 ounces of the chilled juice in the blender. Examples of juices to use are: 

Cranberry juice              Pomegranate juice                Dark cherry juice        
Purple grape juice         Orange juice                            Other

Fruit Add ½ cup of unsweetened fruit (preferably organic) to the blender. Avoid processed fruits containing added sugars, sweeteners, or syrups. Types of fruits to include are:

Apple (or unsweetened applesauce)          Peach               Banana                Pear 
Berries (blackberries, blueberries, raspberries,   Pineapple   strawberries, etc.)        
Mango                      Melon            Other

Vegetables Next, add a cup of any seasonal leafy greens or other whole vegetables of your choice. Types of vegetables to include are: 

Avocado       Mint leaves       Beets   Zucchini   Cucumber       Other  
Dark leafy greens (chard, kale, spinach, etc.)

Protein Add to the blender one of the following sources of protein:  

Protein powder (e.g., Pro-greens, Whey powder – 2 T,UltraClear Plus, UltraInflamX, MediClear,   Whole oats, soaked overnight in milk (almond, dairy,    UltraMeal, etc.) – 1 scoop         soy, etc.)
½ c  Nut butter (almond, cashew, etc.) 
1 T   Yogurt or kefir (soy or dairy) 
½ c   Soy powder – 2 T     
Other

Flax Seeds Add 1 to 2 tablespoons of ground flax seeds (or flax meal) to the blender. Store extra ground flax seed or flax meal in fridge for up to 3 to 4 weeks.
​
Ice Add ¼ cup of crushed ice to the blender if you like your smoothie cold.