the mint-chocolate smoothie that will *actually* keep you feeling full

your new go-to smoothie !

a great way to eat the rainbow for breakfast

INGREDIENTS

Protein

• 1 scoop Ascent protein powder :: chocolate peanut butter or vanilla flavor

• 1 serving collagen :: “some studies show that taking collagen supplements for several months can improve skin elasticity, (i.e., wrinkles and roughness) as well as signs of aging. Others have shown that consuming collagen can increase density in bones weakened with age and can improve joint, back and knee pain.”

• option to add 1/4 c. plain greek yogurt to increase protein! we love FAGE :: whichever percentage you prefer works.

Fat

• 1-2 Tbsp cacao nibs :: “contain healthy fats and other compounds that can increase the levels of the hormones serotonin and dopamine in your brain, which impacts your mood. dark chocolate, which is made from the cacao bean, may increase “good” HDL cholesterol, which can help lower your risk of heart attack and stroke.”

• 2 Brazil nuts :: a selenium superstar! they “have several antioxidants, including vitamin E and phenols. antioxidants can help to fight free radicals, reducing oxidative stress and inflammation in your body. lowering inflammation can help to reduce your risk of various health conditions, such as heart disease, diabetes, and certain types of cancer.” be sure to only consume 1-3 Brazil nuts/day as more than that would be considered a “toxic” amount of selenium.

• optional: 1 scoop nut butter powder or nut butter (to help keep you feeling satiated longer!)

Carbs

• 1/2 frozen banana :: “bananas are known to reduce swelling, protect against developing Type 2 diabetes, aid in weight loss, strengthen the nervous system and help with production of white blood cells, all due to the high level of vitamin B6 that bananas contain.”

• 1 c. frozen berries (I like to use a mix of raspberries, strawberries & blueberries!) :: contain antioxidants, which help keep free radicals under control

• 1 c. frozen spinach :: “may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer”

Liquid

• 1 c. nut milk (+ more if needed) :: we like to use three trees or malk !

  OR

• 1 c. coffee (+ more if needed) :: I use coffee to mix it up sometimes, and when I do, I use decaf. I also only use cold coffee.

Extras

• 1 serving chlorophyl drops :: an internal detoxifier, “can do many things, like boost red blood cells, help with weight loss, heal damaged skin, neutralize toxins, cut inflammation and aid in cancer prevention.”

  • there’s also a mint flavor !

• 5-10 leaves of mint (depending on how minty you like it!)

Eat the Rainbow: red: raspberries + strawberries, yellow: banana, green: spinach, blue/purple: blueberries

INSTRUCTIONS

one of the first things we’re taught through the Integrative Nutrition Coaching course is to “Eat the Rainbow” // sounds pretty simple right? make sure you hit all the colors of the rainbow (through fruits + veggies!) in your diet as they each offer different benefits. now we know all the insta famous smoothies are crazy colors but what happens when you blend all colors of the rainbow together? you get brown. so that’s what kind of happened here. so although this may not be the *prettiest* smoothie, it definitely has the nutrients you need.

there truly aren’t many things that beat a post-workout smoothie. so refreshing! …but! the thing that used to always deter me away was that I’d be hungry again 45min later. not anymore though. once I realized that fats are not the enemy, my whole world changed. this specific smoothie is a copy-cat (plus some extras) of a Sun-Life smoothie I had in Malibu // this one is just as good, has extra goodies, and is not $16 — how great is that?

for this recipe you’ll need a blender :: we highly recommend using a vitamix or a nutribullet !

the great thing about smoothies is you just add everything to the blender, let it blend for a couple minutes and voila! you’re all set! we recommend adding in your liquid (nut milk or coffee) first then your frozen items, then the rest. let it blend for a solid 90 seconds – 2 minutes to ensure everything is blended together.

pour into your favorite smoothie cup and enjoy!

you may be wondering why we added in chlorophyll, that’s because it supports detoxification, improves red blood cell quality and promotes clear skin. all good things! plus we use the mint flavor which really complements our mint-chocolate smoothie.

we hope you enjoy and share your creations with us! @lioness_academy and @femmeroyalemovement on Instagram! we love to see you make our recipes and what modifications you might make!