The Ultimate Beast Smoothie

By: Roxana Ehsani, MS, RD, CSSD, LDN

It may be no surprise that most people aren’t eating enough fruits and vegetables every day. Yet fruits and vegetables are among our most vital sources of nutrients. They’re packed with vitamins, minerals, antioxidants, and fiber. Ideally they should make up most of our diet, fueling energy, supporting immunity, and even helping prevent chronic diseases like heart disease and cancer.

So, how can we help people actually eat more of them? Simple answer: blend them. Enter Beast Health’s Ultimate Smoothie.

Why Create the Ultimate Smoothie?

At Beast Health, our mission is to help people eat more fresh, whole foods without overcomplicating it. So we asked ourselves: what if you could cover most of your daily nutrition in one delicious smoothie? That’s how the Ultimate Beast Smoothie was born, and here’s how you can build your own.

What Should Be in the Ultimate Beast Smoothie?

Think balance: pick at least one ingredient from each category–vegetables, fruits, protein, healthy fats, liquids, and add-ins. The result? A nutrient-dense, satisfying, and a seriously tasty smoothie.

Vegetables

• Kale and Spinach: These dark leafy greens are packed with vitamins C, A, K, E, folate, fiber, iron, magnesium, potassium, and calcium. Research has linked their rich source of antioxidants to cancer prevention and supporting heart health. Greens are virtually tasteless in a smoothie and when paired with a vitamin C source such as a kiwi or strawberry aids in absorption of iron found in the greens. (1)

• Cauliflower: From the cruciferous veggie family, known for cancer-fighting properties, cauliflower is rich in vitamin C, K, folate, fiber and choline. Frozen riced cauliflower adds creaminess along with nutrients to smoothies without changing the taste.

• Celery, cucumber and zucchini: These veggies are sky high in water content, vitamins and minerals, and nearly tasteless in a smoothie.

• Carrots, pumpkin, or sweet potato: These orange veggies are rich in beta carotene, potassium, fiber and antioxidants. They add natural sweetness, a creamy texture and skin, eye, and immune health benefits to any smoothie. (2)

Fruits

• Berries: Berries are antioxidant superstars. Sky-high in fiber, vitamins, minerals and anti-inflammatory compounds. They add a sweet-tart flavor. Use fresh in the summer months and frozen during the winter season. (3)

• Pineapple: Sweet, juicy and filled with vitamin C, pineapple contains digestive enzyme bromelain, which can help aid with digestion. (4)

• Mango: This tropical sweet fruit is high in vitamin C, vitamin A and fiber. Mangos add a creamy thick texture and sweet taste to any smoothie.

• Kiwi: Most known for providing vitamin C, two kiwis provide 100% of your daily value for immune supporting vitamin, along with fiber to help prevent constipation and natural source of sleep-supporter melatonin. (5)

• Banana: A good source of key electrolyte (and mineral) potassium, we lose in sweat and support muscle function. Bananas are a source of fiber and enriches any smoothie by bumping up the creamy factor.
  

Whole-Foods Proteins

Skip the powders when you can. Whole-foods proteins bring not just protein, but also healthy fats, fiber, vitamins, and minerals.

• Dairy Milk (or lactose-free milk): One cup contains 8 grams of high-quality protein, along with 13 essential vitamins and minerals such as calcium, potassium, vitamin D, B12, vitamin A, zinc, and selenium. Also contains natural electrolytes including sodium and potassium making it an ideal post-workout smoothie base.

• Soy Milk: Contains 8 grams of plant protein per cup, along with calcium, potassium and iron.

• Kefir: A fermented milk rich in gut health friendly probiotics, calcium and vitamin D for bone and immune health. Contains between 8-10 grams of protein per cup and adds a creamy and tart taste to smoothies.

• Greek Yogurt: A cup contains about 20 grams of high-quality protein, along with probiotics, calcium and vitamin D. Supports gut, immune, bone and muscle health.

• Seeds: like chia, flax, hemp seeds provide a trio of nutrients: healthy unsaturated fats, fiber, and plant protein. These seeds are rich in omega-3s which can help lower inflammation and support brain, immune and heart health.

• Nuts: like almonds, pistachios, walnuts and nut-butters add unsaturated heart-healthy fats, filling fiber and a source of plant-protein. Whether using whole nuts or nut-butter like almond butter add a wealth of macro nutrients and micronutrients.

Healthy Fats

Healthy fats help your body absorb fat-soluble vitamins (A, D, E, K). For example, pairing avocado with leafy greens helps you absorb vitamins A and K more effectively.

• Avocado

• Seeds and seed butters

• Nuts and nut butters

Liquids

• Non-dairy milks such as oat, almonds, and soy. Keep in mind that not all non-dairy milks contain much protein. For example one cup of almond milk contains just 1 gram of protein compared to 8 grams found in soymilk.

• Dairy milks

• Kefir

• 100% fruit juices

• Lemon or lime juice

• Coconut water

• Water

Add-Ins:

Smoothies are the perfect canvas for functional add-ins. Stick to whole foods and spices for extra flavor and benefits.

• Turmeric: Rich in antioxidants and anti-inflammatory properties; pair with black pepper for enhanced absorption. Pro tip: turmeric may stain your blender, so be sure to give it a quick rinse right after blending.

• Mint: Fresh or dried mint can add freshly cool flavor to any smoothie plus support digestion.

• Ginger: Grate fresh ginger into a smoothie or utilize dried ginger to reap anti-inflammatory benefits and can calm down an upset stomach.

• Matcha: Ground from green tea leaves, adds caffeine and a wealth of powerful antioxidants to any smoothie.

• Unsweetened cocoa powder: adds a chocolatey flavor, plus antioxidants, fiber and magnesium.

• Rolled oats: Adds complex carbs, whole grains, fiber, B vitamins. Perfect to add to a breakfast smoothie resulting in a hearty, thick drink.
  

The Ultimate Beast Health Smoothie Recipe

This smoothie was designed to cover a majority of your nutrient needs all in one glass.

Ingredients

• 1 cup unsweetened fortified soy milk

• 1/3 cup frozen cauliflower rice

• 1/3 cup frozen mango or pineapple chunks

• 3/4 cup fresh or frozen blueberries

• 1 1/2 cups mixed spinach and kale

• 3 tbsp microgreens

• 1 kiwi, peeled

• 1/4 medium avocado

• 1 Brazil nut

• 2 tsp almond butter

• 2 tsp ground flaxseed

• 2 tsp chia seeds

• 1/4 tsp ground turmeric

• a pinch freshly ground black pepper

Directions:

1. Place ingredients in order written into your Beast Blender. Blend until smooth, about 1-2 minutes.

About the Author: Roxana Ehsani, MS, RD, CSSD, LDN, is a Registered Dietitian Nutritionist and Board-Certified Specialist in Sports Dietetics. She works as a media spokesperson, nutrition consultant, recipe developer and content creator for food and nutrition brands. Roxana is a contributing writer for EatingWell and appears as a food and nutrition expert on television stations across the country. Her expert commentary is frequently featured in national outlets including Runner’s World, Women’s Health, Glamour, and more. With a robust background in sports nutrition, Roxana has worked with professional, Olympic, collegiate, and high school athletes, and currently teaches a sports nutrition course at Virginia Tech. She also serves on the Medical Review Boards for Everyday Health, Health, and Verywell.

Disclaimer: The content in this article is not intended to diagnose, treat, or prevent any medical condition. Please consult your doctor before making any changes to your health regimen.