Ollis Chiropractic - Louisville

SMOOTHIES:  WHAT TO PUT IN THEM

It’s really important to get a variety of plants in your diet.  Not only do plants provide you with important vitamins and minerals for proper body function, they also provide the bacterial colony (probiotics) in your intestines with fibers (prebiotics) that they consume as food.  As a result, the bacterial colony can be healthy and produce by-products that aid your health.  Sometimes our patients find it hard to get a larger quantity and/or variety of fruits and vegetables in the diet.  A convenient way to solve this problem is with smoothies.

Every morning, my wife and I make nutrient-dense smoothies for ourselves and our young children.  We fill our smoothies with a wide variety of vegetables and good fats, but also like to give it a bit of sweetness with some fruit.  All of the various ingredients we use are frozen and organic.  These ingredients can be mixed and matched in any combination.  This is just a list of ingredients we put together.

Here’s the ingredients we put in an average smoothie:

Liquid

• Unsweetened almond milk

• Beet water produced from pressure cooking beets, if we have it

The Fruit

• Half a banana

• A few strawberries

• Handful of blueberries

• A few pieces of pineapple

The Veggies

• Collard greens

• Spinach

• Kale

• Swiss chard

• Beets (golden and purple)

• Bok choy

• Dandelion greens

Other Ingredients

• Grass-fed gelatin powder

• Hemp hearts

• Ground flax seeds

• Chia seeds

• MCT oil

• Omega-3 fish oils

• Cinnamon

• Turmeric

• Himalayan pink salt

Keep in mind, this smoothie recipe makes enough smoothie for approximately 3 adults. 

So, take a step toward a healthier life by putting together some creative smoothie recipes that you’ll enjoy!

For any other health tips or nutritional counseling, please contact the Ollis Chiropractic team at [email protected] or 502-412-8580.