Dr. Rhonda Patrick’s Kale Smoothie Recipe (aka Rhonda’s Ultimate Micronutrient Smoothie)
- 4 large kale leaves
- 2-3 rainbow chard leaves with stems
- 1.5 cups of baby spinach
- 1 carrot
- ½ large avocado
- ½ banana
- ½ apple
- 17” cup of blueberries
- ½ tall shot glass of flaxseed (optional)
- 1.5 cups of unsweetened flax milk
Just reading the ingredients you can imagine the number of essential nutrients this smoothie has. Because of the variety of vitamins and minerals, it will surely provide you with all you need and it is great if you are missing any in particular, which most of us are. Leafy greens and blueberries can provide you with prebiotics, which helps to promote good bacteria in your gut. The flaxseed is a great additional ingredient and you could also add it to the Rogan recipes. It is high in Omega-3 Fats, which are also full of health benefits such as lowering the risk of heart disease, depression, and dementia. It might also improve cholesterol and lower blood pressure.
Dr. Rhonda also mentions the importance of using the correct blender. High-speed blenders reduce the need to cut the food up as much, you can add all the ingredients at the same time and it will take less time to blend the juice. The faster your fruit and vegetables are blended, the less chance there is of losing nutrients. High-speed blending maintains the levels of fiber. One blended juice can contain half of your daily fiber intake!
She also prefers her Blendtec blender after switching from the Vitamix. These are more expensive blenders and there are budget options out there that will still provide you with a healthy juice or smoothie. When you are looking around for a blender, try to find one that has at least 1000 watts.
Here you have five amazing juice/smoothie recipes that have been made by experts in their field. They are a great way to start your day, boosting your energy levels as well as your brainpower. It is one of the easiest ways for you to consume various fruits and vegetables in one hit. It might seem a bit of a challenge trying to eat 5-10 pieces of fruit and vegetables a day, with a juice you can get at least 5 in one go.
In just one glass, you have provided your body with all the nutrients to improve your bones, skin and digestive system. At the same time, you have taken in a number of ingredients that boost your immune system, prevent chronic diseases and reduce the risk of heart disease, depression and a number of cancers.
Joe Rogan and Dr. Patrick have provided their favorite ingredients but there is nothing stopping you adjusting the quantity or adding your own delicious treats. Lemon juice and lime juice will add a zesty kick and ginger can be replaced with spices like curry powder or turmeric.
Dr. Rhonda Patrick Smoothie #2
- Kale (8 leaves)
- Chard (two rainbow chard leaves and stems)
- Spinach (2 cups)
- Celery (2)
- Parsley (8 pieces)
- Carrot (1 large)
- Tomato (1)
- Apple (1)
- Lemon (1)
- Frozen organic blueberries (1-2 cups)
- Avocado (1)
- Hydrolyzed collagen powder (1/4 cup)
- Water (2 cups of water)