Source
r/MealPrepSunday•
Gerhardvd

Making the healthiest smoothie of them all (+100% RDA micronutrients)

Background

I'm on a quest to be the healthiest lazy person out there, I care a great deal about natural bodybuilding and longevity. But I'm also a very minimalistic person who likes to get the best results from the least amount of effort, time and money.

So after a while I've stumbled across this recipe from the very knowledgable nutritionist Dr Rhonda where she gives a recipe and explaination of all ingredients required to meet and exceed the Recommended Dietary Allowances (RDA) of all vitamins, minerals but is also a packed with anti-oxidants, enzymes, flavonoids and more.

I have adjusted this recipe slightly to better match what is available in the markets where I life in the Netherlands.

So far I have made 10 of these smoothies, I pre-cut them, bag them and freeze them for practical purpose. It makes me feel great and energetic and I highly recommend it. But the problem is that they are PACKED with fibre (about 50 gram) which solidifies the 2 liter smoothie after it sits for a while which makes it less enjoyable and harder to drink, the smoothie tastes OK but the many ingredients give it a bland taste and color.

So I would rather split the ingredients in two and make one fresh-sour tasting green smoothie and another one for the sweet ingredients with some vegetables that complement the latter smoothie too and I need your help on this.

So far I got:

Fresh-sour smoothie

  • 200g Kale
  • 200g Spinach
  • 2 Parts of celery
  • 1 Carrot
  • 1 Tomato
  • 25ml Lemon juice concentrate
  • 1 Avocado
  • Some parsley

Sweet smoothie

  • 200g of Blueberries or a red berry (cheaper) mix
  • 125g Whey protein powder

optional for taste

  • Ginger
  • Chia seed
  • 1 Apple
  • 1 Banana

I would like to swap some of the ingredients from the first smoothie to the second, what will taste best? I'm trying to make both smoothies equally as fibrous/thick.

What are your thoughts? What would you add, swap and change?

EDIT: After great advice on several subreddits I swapped some things up and I like what I have so far. For the people curious about the micronutrients in this smoothie. I use this PDF as reference

Fresh-sour smoothie

  • 200g Kale
  • 200g Spinach
  • 25ml Lemon juice concentrate
  • 1 Avocado
  • Some parsley
  • Water

Sweet smoothie

  • 200g of Blueberries or a red berry (cheaper) mix
  • 125g Whey protein powder (cream and berries flavor)
  • 2 Parts of celery
  • 1 Carrot
  • 1 Tomato
  • Water

optional ingredients for flavor and extra calories

  • Ginger
  • Chia seed
  • Apple
  • Banana
  • Greek Yogurt

Posted Oct 21, 2016, 2:17 PM UTC · edited

444
paulamerral•

The spinach and avocado are neutral when blended with fruits and will taste fine in the second sweet smoothie. Adding some lemon juice will change the taste slightly but it should still be good. Carrots are sweet and may taste good in the second smoothie also, so experiment with that.

3
youwill_neverfindme•

Looks pretty good to me. You could throw a zucchini in either one of the smoothies, for extra magnesium, manganese, b6 and C. Maybe grind up some cashew nuts (until its butter consistency) in your smoothy occasionally. If its something you feel comfortable with you could also add a raw egg to whichever smoothie you think you'll drink immediately. Protein, choline, folate, riboflavin- egg has lots of good stuff in it. Eat that smoothie immediately though.

Also, I second putting the avocado in your sweet smoothie. Maybe swap the celery and avocado and see if you like it. I'll also add that I find that blueberries tend to congeal when left alone in a smoothie, that could be why your consistency is off. I'd add the ginger in pretty regularly, its incredibly good for you. Maybe try a sour apple in your sour-fresh smoothie, might round out the flavor a bit.

1
chroniq•

I like your approach better. The original recipe is way overkill.

1
GerhardvdOP•

Thanks!

2