I was at the library a couple of weeks ago and picked up a copy of Jonny Bowden's The Healthiest Meals on Earth. In it he talks about 'polymeals' (ideal meals that maximize intake of anti-inflammatories, antioxidants, fibre, good fats, protein, vitamins and minerals). The book has a range of recipes, including a template for creating a liquid polymeal (smoothie).
Liquid Polymeal Formula
1 cup (235 ml) milk, such as cow, almond, or rice
1 scoop protein powder (whey, egg protein, hemp, rice); 1/3 cup (75 g) silken tofu; or 1/3 cup (80 ml) pasteurized egg whites
1 cup (140-170 g) fruit or vegetable, such as fresh or frozen berries, melon, kiwifruit, cherries, papaya, guava, mango, or peaches, or 1 to 2 tablespoons (13 g) cranberries (with a sweetener), or 1/3 cup (75 g) cooked pumpkin or skinned baked sweet potato
1 to 2 tablespoons (15-30ml) great fats, such as avocado, flaxseed oil, coconut milk, coconut oil, almonds, pecans, cashews, sunflower seeds, pumpkin seeds, or nut butters, or 1 teaspoon fish oil
1 to 2 tablespoons (7-14 g) extra fibre, such as ground flaxseed or flax meal, raw whole oats, wheat germ or bran, or a fibre supplement
Optional extras, to taste, such as dried coconut, dried goji berries, prunes, maca powder, fresh bee pollen, raw cacao, cinnamon, cardamom, pumpkin pie spice, nutmeg, nutritional yeast, powdered ginger, ginger juice, 1/3 banana, 1 teaspoon to 1 tablespoon (20 g) agave nectar or raw honey, sprinking xylitol, or 1 packet or 2 drops stevia
Place all ingredients in a blender and process until smooth.
Yield: 1 generous or 2 small servings
This morning I made a smoothie for my breakfast based on the polymeal template. I put in rice milk, rice protein, blueberries, almond butter, chia seeds, maca powder, cinnamon and banana
It was tasty and filling - a good combo!