Berry Nutty Smoothie

Are you on the smoothie train? If not, what’s stopping you? Breakfast smoothies filled with brain-loving fruits, veggies, fiber, protein, and healthy fats are simply the easiest way to pack a ton of nutrition in one cup and keep you fueled and healthy on the go. This smoothie is filled with ingredients proven to boost brain health, function, and cognition as well as reduce the risk of dementia and chronic disease.

Key Ingredients:

1. Leafy greens are rich in brain-healthy nutrients vitamin K, lutein, folate, and beta carotene. Research suggests green, leafy vegetables may help slow cognitive decline.

2. Berries are filled with flavonoids (flavinoids are plant pigments that give berries and other plant foods their gorgeous colors) which have been shown to improve memory. Researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more portions of strawberries and blueberries per week delayed memory decline.

3. Flaxseeds: Flaxseed are rich in omega-3 fatty acids, which are shown to promote brain health.

4. Walnuts. Walnuts are a wonderful source of plant-based protein and healthy fats, and omega-3 fatty acids. Research suggests that consuming 1-2 ounces of walnuts a day can improve cognitive function and reduce the risk of cardiovascular disease, depression, and type 2 diabetes. These diseases are all risk factors for dementia

Make smoothies a habit to boost brain health, cognition, concentration, and focus.

Berry-Nutty Smoothie

Berry-Almond Butter Smoothie

• 1 cup mixed frozen berries (cherries are delicious too)

• 1 handful of spinach

• 1/4 cup walnuts (almonds or 1-2 Tbsp. almond butter works well too)

• 1 cup unsweetened almond milk (*add more if needed to blend)

• 1 Tbsp. flaxseeds

• 1 serving protein powder or collagen peptides. I love chocolate-flavored protein powder or collagen peptides with this recipe.

• Small handful of ice if you like it icy cold (optional)

Instructions

Add frozen berries, spinach, walnuts, flaxseed, almond milk, protein powder and ice to a blender. Blend until smooth and creamy.

Cruciferous Veggie Salad with Almond Milk Ricotta, Pomegranate + Toasted Almonds

This hearty, fiber-fueled salad, featuring gut-loving loving colorful cruciferous vegetables, works well on its own for a nourishing lunch and pairs well with grilled salmon for a protein boost.

Bonus: Arugula, red cabbage, and Brussels sprouts contain natural compounds called glucosinolates, which, when metabolized by your gut microbes, help reduce inflammation and decrease the risk of certain cancers, such as colon, liver, and stomach cancer.  *, find a complete list of cruciferous veggies below.

Ingredients:

1. 3 cups thinly shaved Brussels sprouts

2. I cup thinly sliced red cabbage

3. 2 cups arugula

4. 1 cup coarsely chopped raw or dry toasted almonds

5. ⅓ cup extra-virgin olive oil

6. ⅓  cup apple cider vinegar

7. 1-1½  tablespoons maple syrup, depending on taste.

8. ½ cup fresh pomegranate seeds. 

9. ⅓  cup almond milk ricotta

10.  Flaky sea salt and black pepper to taste

Directions:

1. Using a mandolin, thinly slice Brussels sprouts or purchase pre-shaved Brussels at the grocer to save time.

2. Thinly sliced red cabbage or purchase pre-shaved Brussels at the grocer to save time.

3. Add the shaved Brussels sprouts, cabbage, and arugula to a large mixing bowl and set aside.

4. In a small mixing bowl, whisk together the apple cider vinegar, olive oil and maple syrup until emulsified. Season with flaky sea salt and freshly ground black pepper to taste. 

5. Slowly add the dressing to the arugula/Brussels/cabbage mixture, gently tossing until veggies are evenly coated. Let the mixture sit for a few minutes at room temperature before serving so flavors come together or store in the fridge for later use. *You can add more or less dressing depending on preference, so go slow. 

Serve:

1. Add the chopped almonds to the salad and give it a few gentle tosses to mix.

2. Plate the salad and top with two-three tablespoons of almond milk ricotta or, if you enjoy dairy, feel free to toss with shaved manchego or pecorino cheese.

3. Top with a few spoonfuls of pomegranate seeds. 

4. Serve with our gluten-free Pharmer Bread  or a slice of toasted sourdough bread.

More Cruciferous Vegetables to Add to your Diet:

• arugula

• bok choy

• broccoli

• Brussels sprouts

• cabbage

• cauliflower

• kale

• radish

• turnips