Avocado Smoothie

1 Serving || Estimated Preparation Time: 15 minutes

Photo by Nourish & Thrive

Photo by Nourish & Thrive

Avocados are typically thought of as a savory ingredient, but they are truly nature’s shape shifters. Here, they’re a healthy fat source and the creamy base for a slightly sweet and impossibly velvety smoothie.  Avocados are technically a fruit, but with a truly unique nutrition profile; they’re packed with nutrients like fiber, vitamin K, folate, vitamin B6, potassium, and vitamins E and C. This smoothie will change the way you think of avocados forever. Go grab an extra-thick straw and enjoy!

Ingredients

  • (1/2) hass avocado
  • (3-4) oz pear juice (coconut water or pineapple juice would work as well!)
  • (3-4) oz filtered water
  • (6) ice cubes
  • (1) tsp vanilla extract
  • (1) small pinch of sea salt

Tools 

  • Cutting board and knife
  • Countertop blender

Method 

  1. Add all ingredients to a blender and puree until smooth
  2. If too thick, add more juice or water to adjust consistency

Adaptations

  • Pour into popsicle molds and try as a frozen pop treat!

Cancer Tips 

  • The Australian Ovarian Cancer Study found a high intake of omega-6 fatty acids that came from avocados was associated with a modest decreased risk of ovarian cancer [More info]
  • It’s smooth and creamy, so suitable for managing side effects of treatment such as a tender mouth or nausea [More info]
  • Government Patient Education Guide [More info]
  • This is a great beverage if you need to increase your calories or fat content due to low appetite, but still a healthy addition to any diet in moderation.

Recipe adapted from Martha Stewart

Blueberry Baseline Smoothie

1 Serving || Estimated Preparation Time: 10 minutes

Photo by Nourish & Thrive

Photo by Nourish & Thrive

Smoothies can have a bad rap, and for good reason. Some can be loaded with sugar and leave you feeling hungry just an hour later after you crash. Not here. This is what I consider the baseline smoothie. It’s filling and full of protein and healthy but crave-able fats that make this smoothie particularly sip worthy. Frozen banana makes for an extra creamy foundation, and deep blue blueberries lend a subtle sweetness and dynamite color. Add some vegan protein powder, and you have a meal that will stay with you long after it’s quickly disappeared from the glass.

Health Highlights 

Blueberries are far and away one of the most powerful fruits; in studies, blueberries have been shown to prevent carcinogenesis by “inhibiting the production of pro-inflammatory molecules and products of oxidative stress such as DNA damage” (phew!). Basically, blueberries are bursting with anti-inflammatory and anti-cancer properties. Bananas are relatively high in sugar, but here, that is offset by the protein and the fats found in almond butter, and fiber in the blueberries. Ultimately, this smoothie is a balanced blend of vitamins, fiber, protein, and fats and can serve as a pleasant breakfast or hearty snack when hunger is evasive, or a tender mouth can only manage cool, soft foods.

Ingredients 

  • (1/2) banana, frozen
  • (2/3) cup blueberries, frozen
  • (1-2) tablespoons of raw almond butter
  • (4-5) ice cubes
  • (3/4) cups almond milk
  • pinch of sea salt
  • (1) scoop of vanilla vegan protein powder (optional)

Tools 

  • Counter top blender

 

Method 

  1. Add all ingredients to a blender and blend until smooth
  2. Add water or extra almond milk if it’s a bit too thick

Adaptations

  • Try adding a handful of spinach or occasionally swapping blueberries for dark sweet cherries
  • If you’re on a calorie restrictive diet, feel free to skip the nut butter, but then don’t omit the protein powder as well

Cancer Tips 

  • Blueberries, according to AICR, are an excellent source of vitamins C and K, manganese and a good source of dietary fiber. Blueberries are among the fruits highest in antioxidant power, largely due to their many phytochemicals. Vitamin C protects cells’ DNA by trapping free radicals and inhibiting formation of carcinogens.In cell studies, blueberry extract and anthocyanins, as well as ellagic acid and the urolithins that form from it, decrease free radical damage to DNA that can lead to cancer. They also decrease growth and stimulate self-destruction of mouth, breast, colon and prostate cancer cells! [More info]
  • Bananas are a good source of vitamin B6, manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper [More info]
  • Adding ingredients like almonds increases protein, fiber, and fat in each meal and can help keep your blood sugar more stable and sustain more energy over time [More info]

Recipe by Nourish & Thrive