Sunshine in a Cup Smoothie
This smoothie is so refreshing and summery! It’s like drinking summertime through a straw :)
Smoothies are an awesome way to get in a ton of fat, carbs and protein and are super digestible first thing in the morning or right after a workout. On a hot summer morning, there’s nothing I crave more after my run than whipping up a cold smoothie. It’s easy to take on the go or sip on while I get ready for work.
This smoothie has some bonus sunshine added to it! Read below for the secret ingredient!
The “why” behind the ingredients:
Summer fruits and fruit juices: After a run or workout, refueling with real fruits helps replenish your glucose, vitamin and mineral stores, aids recovery and supports digestion. Eating seasonally is a really nice way to provide yourself with diverse vitamins and minerals. Fruits are full of fiber and pre-biotics which supports a diverse microbiome in your gut
Vegan protein: We should aim for 0.8 to 1.0 g/kg of body weight, more if you are in the heat of training. (1 kg = 2.2 pounds). For example, if you weigh 140 lbs you should aim for 50-60 grams of protein/day. This can be really hard to do especially if you are vegetarian, vegan or just prefer not to eat meat several times a day. Vegan protein is a little easier on the stomach and the planet. It’s also a better option if you are sensitive dairy. My personal favorite brand is Ka’Chava because its packed with other superfoods like greens and maca that give bonus hormone balancing properties.
Strawberry yogurt: Bonus fat and protein as well as probiotics from yogurt again helps to support digestion and aid recovery. If you are sensitive to dairy, opt for a vegan yogurt (I really like Siggi’s plant based yogurt). But, if you can tolerate some dairy, go for that whole milk yogurt. Look for brands with higher fat and protein content than sugar.
Vitamin D + K2: The secret ingredient!! The research around supplementing vitamin D is pretty wild. It has been shown to significantly improve pelvic and period pain, reduce global inflammation, improve immune function and support bone health. Contrary to popular belief, we are not able to get sufficient sources of vitamin D from the sun so adding it in a bioavailable form, like this dropper from Thorne, is one of the only ways to ensure you are getting enough to get the results I mentioned earlier. This is one supplement I’ve recently added to my daily routine and I’m never going back. I can tell the difference especially in my period pain and let me tell you…I’d pretty much do anything if you told me it’d help with that.
RECIPE:
Serving Size: 1
Prep Time: 5 min
Ingredients:
1/2 banana
1/2 cup orange juice
1 small handful mango chunks
1/4 cup strawberry, peach or raspberry yogurt
2 scoops protein powder
1 cup water
5 drops of Vitamin D + K2 dropper
Ice
Directions:
Combine all ingredients (except vitamin D) in a high speed blender and blend until well combined. Add five drops from your vitamin D dropper and stir in.
Enjoy!
Download a copy: Sunshine in a Cup Smoothie
