Gluten-Free, Vegan, Vegetarian, Dairy-Free, and Nut-Free and FODMAP Flexible

Prep Time 15 minutes

Cook Time 0 minutes

Serves 1-2 people

                                              

Ingredients

  • 1 Cup Frozen Wild Blueberries
  • 1 Cup Frozen Cherries
  • 2-4 Tablespoons Cacao Nibs 
  • 1 Teaspoon Matcha Powder
  • ½ Teaspoon Ground or Fresh Turmeric 
  • 1 Pinch Black Pepper
  • ½ Teaspoon Ceylon Cinnamon 
  • 1 Cup Non-Dairy Milk
  • 1-2 Cup Spinach or Kale (optional)

                                              

Tools

  • Blender
  • Measuring Spoons
  • Measuring Cup

                                              

Preparation

  1. First place Cacao Nibs into the blender, then add fruit, spices, greens, and Non-Dairy Milk to the blender.
  2. Blend on high until desired consistency is reached, add additional liquid as necessary. 
  3. Serve and enjoy! It is that simple!

                                              

Tips

  • If you like your morning Coffee but want to be efficient with your breakfast you can switch out 1 Cup of Coffee instead of Non-Dairy Milk. Be aware that Matcha already contains some caffeine so you might want to consider a decaffeinated option to get that coffee flavor. You can also use plain water.
  • If you are like me and don’t like to eat super cold foods, add a bit of hot water on top of the frozen berries.
  • You can use Cacao Powder instead of Nibs, just reduce the amount by half. 
  • To make this recipe FODMAP friendly simply eliminate the Cherries and use two cups of Blueberries.
  • The Greens are optional here, I often make this smoothie without them, it just depends on what I have in the fridge.
  • What are antioxidants and why are they good for us?
    • Antioxidants are vitamins that naturally occur in fruits and veggies. Antioxidants prevent oxidation in the body and have been shown to reduce the production of free radicals which contribute to cell damage. 
    • Thus, antioxidant-rich foods have protective benefits against many diseases including cancers, arthritis, cardiac diseases, and many other inflammatory conditions. 
    • There is little evidence to support that antioxidants from dietary supplements have the same protective effects as natural sources from eating a balanced diet rich in fruits and veggies. 
    • To learn more about antioxidants check out this article from the National Center for Integrative and Complementary Health. 
  • Why these ingredients?
    • Wild Blueberries
      • Studies suggest that Wild Blueberries have higher levels of antioxidants than farm-raised.
      • That being said, all blueberries are considered one of the most nutrient-dense berries. They are full of fiber, and antioxidants including Vitamins C and K, as well as Magnesium. 
      • Studies show that blueberries reduce DNA damage, which is a leading driver of aging and cancer. Blueberries can also lower blood pressure and reduce the risk of heart disease in addition to many other impressive health benefits.
    • Cherries
      • Cherries are packed full of nutrients including Vitamin C, other antioxidants, Potassium, and Fiber.
      • Cherries can also help with exercise recovery and studies show they can reduce muscle sources as a result of physical activity.
    • Cacao Nibs/ Powder
      • Cacao Nibs are another great source of antioxidants, they also have a surprising amount of protein, fiber, healthy fats, minerals, and flavonoids.
      • Cacao Nibs have anti-inflammatory effects and have been shown to boost the immune system.
      • Studies suggest Cacao Nibs have protective effects against diabetes, heart disease, and some cancers.
    • Matcha Powder
      • You guessed it, Matcha is another great source of antioxidants!
      • While Matcha does have some caffeine, unlike other sources of caffeine green tea sources provide an energy-boosting effect free of jitters. Many patients who find caffeine triggers certain symptoms do not have the same effects from Matcha. 
      • Early studies also show that Matcha could have liver-protective effects, preventing liver damage, and decreasing the risk of liver disease. 
    • Turmeric
      • Since ancient times, Turmeric has been used in traditional Ayurvedic medicine to treat a variety of diseases. 
      • Turmeric is proven to have powerful anti-inflammatory effects. Turmeric is also full of antioxidants!
      • To get the full benefits of turmeric, studies suggest that the Curcuma Longa variety of turmeric has the strongest anti-inflammatory effects as it has higher amounts of Curcumin (the anti-inflammatory compound in Turmeric). 
      • Tumeric has been shown to boost brain function, and reduce the risk of inflammatory diseases including heart disease, certain cancers, Alzheimer’s, and reduce symptoms of arthritis. 
    • Black Pepper
      • Black pepper is shown to help increase the absorption of Curcumin, the powerful anti-inflammatory molecule in Tumeric. 
      • Studies suggest that the Piperine compounds in Black Pepper can help relieve nausea and headaches, and aid digestion. Piperine also has its own anti-inflammatory properties.
    • Cinnamon
      • Another source of antioxidants, Cinnamon has anti-inflammatory properties, can help protect against heart disease, cancers, Alzheimer’s, can and regulate blood sugar levels by increasing insulin sensitivity. 
      • Cinnamon has also been shown to have antifungal and antibacterial properties, and may even help fight HIV. 
      • Make sure to buy Cylon Cinnamon to gain the most benefits.
    • Greens
      • Dark Leafy Greens are low in calories and carbohydrates, and rich in antioxidants including Vitamins A, C, E, K, and Folates.
      • These antioxidants have been shown to reduce the risk of developing many cancers and heart disease. 

                                              

Region of Inspiration

This recipe is not inspired by any particular region, instead, it is my way of creating a nutrient-dense recipe that can help reduce the risk of many diseases. Since being diagnosed with multiple chronic inflammatory diseases including arthritis, fibromyalgia, and IBS, I have tried to create recipes with ingredients that can help reduce my inflammation and even reduce some of my symptoms. Recipes like this are also more cost-effective than buying expensive supplements that often do not have the same positive effects of a balanced diet. This is one of my favorite breakfast ideas. I often do not feel like a heavy meal to start the day but this smoothie keeps me full and gives me the energy I need to feel great the rest of the day!