Those who want to get the biggest nutritional boost from their smoothies frequently add a slew of ingredients, sometimes more than a dozen. Proteins and chia and flax, oh my!
Rather than taking 20 minutes to make a smoothie each morning, you’ll save time if you streamline the process and prep a bunch of “Nutrition Bombs” every few weeks. I wanted to call them Diva Disks or Power Pucks but Divo Bob talked me out of it. We should probably thank him.
Nutrition Bombs are made with your high powered nutrient boosters that you may not want in every smoothie. For example, my son doesn’t need the same nutritional supplements as I, so I put Nutrition Bombs in my smoothies but not his. Also, if I’m enjoying a smoothie on the patio on a lazy summer afternoon I’m more likely to add a shot of rum than a shot of kelp powder. Is that just me? No need to waste the greens in that smoothie.
To make Nutrition Bombs you combine the ingredients you want, in high concentration, and blend smooth. Pour your power blend into a muffin tin and freeze. Clever, huh?
Diva Patti’s Nutrition Bombs
Here’s what I usually make to give you an idea, but seriously, whatever boosters you would add to your smoothie will work.
What You’ll Need:
- 2 cups unsweetened coconut beverage or soy milk
- 1 (10 oz.) box frozen spinach – thawed
- 1 cup protein powder
- 1 cup soaked chia seeds
- ⅓ cup ground flax seed
- 1 tablespoons cinnamon
Put the liquid and spinach in the blender and blend until well incorporated. Then put everything in the blender and let ‘er rip! The mixture will be thick. If your blender is having a hard time add more liquid.
When it’s smooth, pour the very green mixture into a muffin tin and freeze.
When it’s frozen remove from the tin and place in a zip top freezer bag. Put one or two pucks into your smoothie for a super potent breakfast.
You can read about The Ultimate Guide to Cheap & Healthy Smoothies
Some low cost, high value nutrition boosters
To find the best price when you’re buying protein powder compare your price per ounce and how many ounces constitute a serving and note the amount of protein and other nutrients so you’re comparing apples to apples.
I buy Soy Protein Powder at Trader Joe’s. It comes in a 32 oz. container which lasts a long time, has 120 calories, 25 grams protein and 1 gram carbohydrate per serving.
Designer Whey Protein products are great, economical and very good quality. They come in vanilla, chocolate and strawberry flavors at 110 calories, 18 – 20 grams protein and 6 grams carbs per serving. Designer Protein 100% Premium Natural Whey Protein Powder with Acti-Blend, French Vanilla, 12 Ounce Canister
Spinach and Kale
Use frozen spinach and kale because it costs a fraction of the fresh equivalent and you’re going to freeze it anyway! This is also a great way to use greens that are getting wilty. Just blend ‘em up.
The Aztec super food is having its moment in the sun. An excellent source of ALA (alpha-linolenic acid) an omega-3 essential fatty acid, excellent source of fiber and higher in antioxidants than blueberries. They really don’t have any flavor so chia seeds can be blended into smoothies without affecting the taste.
If chia seeds are new to you here’s what you do: Soak ¼ cup seeds in 1 cup water or almond milk for 20 minutes until they gelatinize and soften to a chewy texture similar to tapioca. You can refrigerate the soaked seeds for up to 5 days so make a bunch to save time during the week if you’re not freezing them. Add about ¼ cup of the mixture to smoothies, more or less to your liking. If the texture bothers you, try ground chia seeds.
I look for coupons and sales on chia seeds at the grocery store but often find them cheaper online. Here’s one I’ve purchased before – Spectrum Essentials Chia Seeds, 12 Ounce
Ground Flax Seed
Another super food, flaxseed is rich in omega-3 fatty acid, alpha-linolenic acid and lignan–a powerful antioxidant. Those little seeds help fight inflammation, aid in digestion, and good for heart health. For each smoothie use 1 tablespoon ground flax seed.
I believe we’re all trying to be a healthful as possible so anything that makes it easier is worth doing. Experiment and come up with your own special blend of Nutrition Bombs and you can call it whatever you wish. Even Diva Disks. Or Power Pucks, Healthy Hunks, Goodie Two Cubes, Nourishing Nuggets, Beneficial Chunks … I could go on.