Category: Smoothies

Chocolate Raspberry Protein Shake

A frosty smoothie packed with antioxidants.

There is something sweet and elegant about the combination of raspberries and chocolate. I love drinking this protein shake after hitting the gym. Although the jury is still out on whether timing protein intake around resistance training in fact leads to greater strength gains, evidence does suggest that our overall daily protein intake plays an important role in building muscle and strength (1, 2). My experience with plant-based protein powders has confirmed they aren’t the most appealing supplement (so gritty!). Over time I have mastered masking the unpleasant flavor and texture by making shakes like this one. Simply toss all the ingredients in a blender and you are done!

Chocolate Raspberry Protein Shake

Ingredients:

  • 1 scoop plant-based protein powder (organic, non-GMO)
  • 1 cup frozen raspberries, organic if possible
  • 1 tsp unsweetened cocoa powder
  • 1 cup water
  • handful of ice cubes

Chocolate Raspberry Protein Shake

PCOS Powers:

  • raspberries = low glycemic load, high in antioxidants, high in fibre, may help lower inflammation and prevent cancer
  • cocoa = high in antioxidants, may lower LDL cholesterol, can reduce high blood pressure, and may act as an antidepressant
  • plant-based protein = helps decrease high cholesterol and manage insulin resistance, helps build lean muscle mass

References:

  1. Saris, W. H. M., et al. “Protein Supplementation Augments the Adaptive Response of Skeletal Muscle to Resistance-Type Exercise Training: A Meta-Analysis.” American Journal of Clinical Nutrition 96.6 (2012): 1454-64.
  2. Schoenfeld, Brad Jon, Alan Albert Aragon, and James W. Krieger. “The Effect of Protein Timing on Muscle Strength and Hypertrophy: A Meta-Analysis.” Journal of the International Society of Sports Nutrition 10.1 (2013): 53-65.

Kale Ginger Smoothie with Flax Seeds

Sneak your veggies in, any time of day.

Green smoothies deserve a high five for their ability to provide your daily veggies as painlessly as possible. Adding a banana can mask the taste of greens like kale and spinach. I make sure my bananas are covered with brown spots before using as they are easier to digest than unripe and even yellow bananas. This ripening process allows resistant starch to be converted to simple sugars. For PCOS this is a bit of a catch-22 because spotty bananas will cause less bloating and have greater cancer fighting properties, however they are also higher in glycemic load than yellow bananas. Having said this, a very ripe banana is still considered low on the glycemic index.

Avo Smoothie

Ingredients:

  • 1 very ripe banana (pre-frozen)
  • 1/2 avocado
  • 2 handfuls of kale or spinach, organic if possible
  • 1 tbsp flax seeds
  • 1 chunk of ginger
  • 1 scoop plant-based protein powder
  • 1/2 to 1 cup water (depending how strong your blender is)

Avo Smoothie top

How to:

  1. Throw all ingredients in blender for a quick and easy breakfast or snack.

PCOS Powers:

  • ginger = anti-inflammatory, may help decrease fasting blood glucose and HbA1c
  • flax seeds = contain lignans which may increase sex hormone-binding globulin therefore lower blood testosterone levels, may lower blood pressure in hypertensive individuals
  • spinach/kale = high in calcium which helps alkalize acidity caused by inflammation and impaired glucose tolerance, high in magnesium which helps maintain insulin and glucose levels and can relieve painful periods (more kale benefits here)
  • avocado = helps lower LDL “bad” cholesterol, low on the glycemic index, high in fiber, & high in B-complex vitamins which combat stress

PIN ME:

Green Ginger Smoothie with Kale and Flax Seeds (vegan, Low-glycemic)

Pumpkin Cinnamon Date Smoothie

A rich smoothie with notes of pumpkin spice.

Some of my joys of fall include: leaves turning and falling to the ground, cool breezes, invigorating hikes, cozy sweaters, hot tea, pumpkin patches and rich, aromatic flavours. Smoothies are one of my simplest, low effort ways to ensure I am obtaining plenty of nutrients in my day. We know consuming more plant foods can help prevent some long-term conditions, including heart disease and type 2 diabetes. This is why adding fruits and vegetables, like pumpkin, to our smoothies can be health-promoting.

Since I love warm, cozy spices like cinnamon, ginger and nutmeg, I added these to this vibrant smoothie of nourishing plant-based ingredients. I hope it also provides you joy and satisfaction. Enjoy and please share your creations with me!

PCOS Powers:

Pumpkin:

    • high in a variety of antioxidants (vitamin C, beta-carotene, lutein, zeaxanthin)
      • vitamin C supports healthy immune functioning
      • beta-carotene may help prevent some types of cancer)
    • source of fiber (which supports digestion, heart health, and blood sugar regulation)
    • source of potassium (supports heart, bone, and kidney health)

Chia seeds:

      • high in fiber, protein, and omega 3s

Cinnamon:

Pumpkin Spice Smoothie (Vegan)

Ingredients:

  • 1 cup pumpkin puree, frozen
  • 4 dates
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • 2 tsp pumpkin spice mix (cinnamon, ginger, nutmeg, all spice, cardamom)
  • toppings: coconut, etc.

How to:

  1. Throw all ingredients in a blender and voila! Putting in almond milk first blends easiest.

PUMPKIN CINNAMON DATE SMOOTHIE

If you loved this fall recipe, you may love my roasted pumpkin seeds with turmeric and cinnamon!