Make Smoothies for Micronutrient Rich Meals/Snacks

Smoothies are a great way to consume large amounts of fruits and vegetables easily and quickly.

• Next to no culinary experience is required
• You can consume a large amount of micronutrients very quickly

The 2 massive gains you get from drinking smoothies are essential micronutrients & pre-biotics.

Micronutrients in Smoothies

Large amounts of what are called ‘essential micronutrients’ – vitamins and minerals that your body can’t synthesize from other things. If you don’t get adequate amounts your health may suffer. This is referred to as Triage Theory, and it’s discussed more in Ames, 2018.

Pre-biotics in Smoothies

Pre-biotics are the non-digestible plant fibre that provides food for “good bacteria” to live and grow. Evidence is mounting to show that maintaining healthy gut bacteria is crucial to good health.

Rhonda recommends The Good Gut, by Justin and Erica Sonnenburg for more information on this topic.

Rhonda Patrick's Smoothie Recipes

Fruit Smoothie 1

Base:

• Kale (8 leaves)
• Rainbow Chard (2 leaves and stems)
• Spinach (2 cups)
• Carrot (1 large)
• Tomato (1)
• Apple (1)
• Frozen organic blueberries (1-2 cups)
• Avocado (1)

Additions:

• Banana (1)
• Unsweetened flax milk (3 cups ~710 ml)
• 1 tall shot glass of flaxseed (optional)

Fruit Smoothie 2

Base (same as smoothie 1):

• Kale (8 leaves)
• Rainbow Chard (2 leaves and stems)
• Spinach (2 cups)
• Carrot (1 large)
• Tomato (1)
• Apple (1)
• Frozen organic blueberries (1-2 cups)
• Avocado (1)

Additions:

• Lemon (1)
• Celery (2)
• Parsley (8 pieces)
• Hydrolyzed collagen powder (Rhonda uses Great Lakes brand) (1/4 cup)
• Water (2 cups of water)