Anti-inflammatory Choc-berry Smoothie
Inflammation can present itself in different ways. You may feel tired, have poor concentration, mood or feel achy and in pain. Here's an antioxidant rich smoothie high in protein and can be made higher or lower carb depending on your individual goals.
Higher Carb Ingredients 2 scoops ATP Science Chocolate NoWay Protein powder 150g Frozen organic mixed berries 1 medium banana (optional) 1 tsp Beetroot Cocoa powder
1 tsp Maca powder
200ml filtered water + 100ml Cold pressed Pomegranate juice or 300ml oat milk
50g Cocobella coconut yoghurt 1/2 tsp true cinnamon 15g pepitas (as topping and not blended)
2 scoops ATP Science Chocolate NoWay Protein powder 150g Frozen organic mixed berries 1 tsp Beetroot Cocoa powder
1 tsp Maca powder
300ml filtered water or almond milk or coconut milk
100g Cocobella coconut yoghurt 1/2 tsp true cinnamon 30g pepitas (as topping and not blended)
Blend everything together (except pepitas) until smooth.
Top with pepitas to chew on
Nutritional benefits! I like Beetroot Cocoa powder (includes a hint of ginger) and cinnamon to give more warming property to the smoothie. Beetroot ranks as 10th most powerful vegetable in terms of antioxidant capacity, being one of the few that contain the highly pigmented betaine and betanin, having antioxidant, anti-inflammatory and live protective activity. It's also known for enhancing the body's nitric oxide levels (a gas that relaxed blood vessels), that may reduce high blood pressure and improve circulation (1, 2) Maca contains several antioxidants, phenols, glucosinolates, alkamides and polysaccharides, that protect against oxidative stress. Research have shown improvements in anxiety and depression symptoms, especially in menopausal women, independent of hormones. Interestingly, Maca has been shown to improve cognition, motor function, endurance, mitochondrial function (needed for energy production) and increase autophagy-related proteins (clean damaged cells) in mice. Though more evidence is needed for human studies, Maca may show promise in slowing age-related cognitive decline (3,4).
I often use berries in my smoothies because they're a natural source of antioxidants Vitamin C and E, as well as other micronutrients. The main VIP players in berries include polyphenols along with high levels of flavonoids including anthocyanins and ellagitannins. Research suggests high intake of anthocyanins is protective against certain cancers, inflammatory conditions and heart disease (5,6)
What do you like to put into your smoothies? Have you tried any of these mentioned? Share with me on Facebook or Instagram your smoothie creations :) References 1. Srivastava, S., & Singh, K. Nutritional Differences found in two values added baked products of beetroot (beta vulgaris).
2. Diego dos S. Baião, Davi V.T. da Silva, Eduardo M. Del Aguila and Vânia M. Flosi Paschoalin (September 6th 2017). Nutritional, Bioactive and Physicochemical Characteristics of Different Beetroot Formulations, Food Additives, Desiree Nedra Karunaratne and Geethi Pamunuwa, IntechOpen, DOI: 10.5772/intechopen.69301. Available from: https://www.intechopen.com/books/food-additives/nutritional-bioactive-and-physicochemical-characteristics-of-different-beetroot-formulations 3. Serol Korkmaz (July 11th 2018). Antioxidants in Maca (Lepidium meyenii) as a Supplement in Nutrition, Antioxidants in Foods and Its Applications, Emad Shalaby and Ghada Mostafa Azzam, IntechOpen, DOI: 10.5772/intechopen.75582. Available from: https://www.intechopen.com/books/antioxidants-in-foods-and-its-applications/antioxidants-in-maca-lepidium-meyenii-as-a-supplement-in-nutrition 4. Guo, S. S., Gao, X. F., Gu, Y. R., Wan, Z. X., Lu, A., Qin, Z. H., & Luo, L. (2016). Preservation of cognitive function by Lepidium meyenii (maca) is associated with improvement of mitochondrial activity and upregulation of autophagy-related proteins in middle-aged mouse cortex.Evidence-Based Complementary and Alternative Medicine,2016.
5. Pribis, P., & Shukitt-Hale, B. (2014). Cognition: the new frontier for nuts and berries.The American journal of clinical nutrition,100(suppl_1), 347S-352S. 6. He, J., & Giusti, M. M. (2010). Anthocyanins: natural colorants with health-promoting properties.Annual review of food science and technology,1, 163-187.