Bahama Mama Superfood Shake Recipe

Bahama Mama Superfood Shake Recipe We all head bout how smoothies are supposed to be a healthy way to fill our bodies with nutrients and make healthier choices. But did you know that a lot of smoothies are packed with more fruit and sugar than we actually need? Often times, we assume that if it’s a smoothie, it’ healthy.

I recently transitioned to a blood sugar stabilizing and anti-inflammatory lifestyle. I’m not going to refer to it as a diet, because it’s more of a way of life. it’s more about finding a routine that works easily with your body. It’s not about starving yourself, dieting or doing some fad, it’s a lifestyle based on science.

Women who start their day with protein not only feel more relaxed, but generally feel less hungry throughout the day. Following a formula for your smoothies will help you start the day right and feel better throughout it. Not only will it be filling, it will help improve your immune system, stay regular, avoid blood sugar spikes and get your daily doses of vitamins and minerals.

How to Make a Healthy Meal Replacement Smoothie

Each smoothie I make has protein, fiber, fruit (optional), vegetables, liquid & healthy fats.

Instead of making your generic smoothie, I make a meal replacement shake that’s packed with nutrients.

My Favorite Protein Powder

I am a huge fan of THIS VANILLA PROTEIN POWDER because it’s gluten free, soy free, dairy free, non-GMO, vegan certified with no artificial colors or sweeteners. Not to mention they taste AMAZING. Even mixed with water, they have really rich, natural flavors. I’ve found that a lot of other protein powders taste chalky or kind of like fake flavoring, which totally grosses me out and isn’t sustainable. Keep in mind that the serving size is 2 scoops. Most other protein powders will recommend 1 scoop. This is important to keep in mind when you’re looking at the nutritional value and macros, as well as price. Some people are a little startled by the cost of protein powder, but it averages about $1 a scoop, or $2 a smoothie. If you’re buying the the 30 day program, it winds up being significantly less because you’re getting a discount for buying multiple products.

Adding Fiber to Your Smoothies

There are tons of options for adding fiber to your diet. I regularly use Psyllium Husk in my cooking and baking. Beware, if you add Psyllium Husk or some other fibers to your smoothie, it can make them really thick and almost jello like.

I add 1 full scoop per shake and drink two shakes a day. Each scoop gives you 12 grams of fiber, which is half of the daily requirement. So after having 2 smoothies, I meet my daily fiber goals!

Fiber pulls sugars through our bodies and makes us feel fuller longer. It also helps support gastrointestinal health, regularity and healthy glucose levels.

Load Up on Vegetables

You might be thinking… gross, why would I add vegetables to my smoothie!? But the more greens you can pack into each shake, the better! A lot of the time, I’ll add a handful of spinach or kale. But you can also add vegetables like pumpkin or cucumbers!

I also recently started using Greens Balance as an alternative to vegetables. One scoop provides a full serving of fruits and vegetables. Honestly, it’s really helpful for when I’m feeling lazy because you get a blend of vegetables, prebiotic fiber, phytonutrients, antioxidants, blue-green algae and wheat grass. If I don’t have any fresh or frozen greens on hand, it’s easy to throw a scoop into my smoothie mix. I also really like blending it into some of my chocolate flavored smoothies because it blends really well and doesn’t add a lot of texture or flavor.

Adding Fruit to Your Shake

I try to stick with berries and apples because they’re low glycemic fruits. But if I’ve worked out, I like to add a high glycemic fruit to aid in muscle recovery. Examples of high glycemic fruits include bananas, pineapples, watermelon and mangos.

I generally do one shake a day with fruit (and vanilla protein powder). The other I skip the fruit and stick with greens and chocolate flavored protein.

Add Fat, YES FAT!

I’m not joking! You have to add fat to your smoothie! Ever had a smoothie and felt hungry 30 minutes later? It probably didn’t have a serving of fat mixed in! Adding a healthy fat to a shake witll help stabilize your blood sugar and keep you full for longer. I always add nut butter, avocado, coconut oil or nuts to my smoothies. It also makes them taste creamier and more flavorful.

Don’t Forget the Liquid

Depending on the type of smoothie I’m making, I add unsweetened nut milk or water (coconut water is great too). Adding liquid helps thin the shake out. Add ice or frozen fruit/vegetables to make it thicker!

Bahama Mama Superfood Shake Recipe

One of my favorite new creations is my Bahama Mama Superfood Shake! It’s a tropical, layered smoothie packed with all of the key ingredients I listed above! I love adding dragon fruit to my smoothies because it’s packed with nutrients, great for inflammation and is the prettiest pink color!

I recommend prepping all of your ingredients before you get started, that way you don’t end up with a melted mess. Also, I recommend using frozen fruit so you don’t have to add ice, which will give the smoothie more flavor. You’ll also need a blender! If you don’t have one, I love this personal blender that comes with two travel bottles.

Bahama Mama Superfood Shake Recipe

Ingredients

Layer One

1/8 cup of frozen pineapple chunks
1 scoop of vanilla protein powder
1/2 tablespoon of coconut oil
1/2 scoop of Daily Fiber Boost
Splash of unsweetened coconut milk

Layer Two

1 pack of frozen dragon fruit (find this in the freezer section at the grocery store, I bought mine at Whole Foods)
1/2 scoop of Daily Fiber Boost
1/2 tablespoon of coconut oil
Splash of coconut water

Layer Three

1 scoop of Greens Balance
1 scoop of vanilla protein powder
a couple of ice cubes
Splash of coconut water

Instructions

1. 1. Add all of the ingredients for LAYER 1 into a blender and process until smooth. Pour into a large glass.
1. 1. Rinse the blender, then add all of the ingredients for LAYER 2 and process until smooth. Evenly spoon the mixture on top of the first layer. Repeat this process for LAYER 3.
1. TIP: If your smoothie seems runny, place each layer in a separate glass and freeze for about 5 minutes before spooning into the serving glasses.