Do you love a good smoothie? Do you love how good a smoothie is for you? Either way, you are going to love this recipe and helpful suggestions from Matt Frazier of No Meat Athlete.
“No Meat Athlete was founded in 2009 by Matt Frazier, at about the same time he went vegetarian. Six months later, Matt qualified for the Boston Marathon with a time of 3:09:59 at the Wineglass Marathon, over 100 minutes faster than his first marathon time seven years prior.”
How amazing is that? Matt is a shining example that knowing what you’re eating and eating the right things can make a huge difference in your life.
The Perfect Smoothie Formula
Excerpted from No Meat Athlete by Matt Frazier
|Photo courtesy of Wikipedia Commons|
When I first discovered smoothies as the perfect, high-energy, plant-based breakfast, I found a recipe I liked and drank that smoothie every single day. As you can guess, I got tired of that smoothie, and I realized I needed a better way, so I came up with The Perfect Smoothie Formula—just one recipe to remember and a different smoothie every day of your life.
Similarly, I have found the perfect formula for my financial health. I follow only one trading system, that of Crypto-Code. This allows me to use the exclusive digital currencies for trading and online transactions. I have been able to change my financial fortunes with the help of this system and you can do it as well if you continue reading. Coming back to smoothies,
In addition to being composed almost entirely of raw fruits and vegetables, smoothies are great for serving as a vehicle for other nutritious ingredients. An example follows this recipe, or you can choose an ingredient from each category listed below (or feel free to use an ingredient
we haven’t listed).
1 soft fruit
2 small handfuls frozen or fresh fruit
2 to 4 tablespoons (16 to 32 g) protein powder
2 tablespoons binder
1 1⁄2 tablespoons (23 ml) oil (optional)
1 1⁄2 cups (355 ml) liquid
1 tablespoon sweetener, to taste
6 ice cubes (omit if soft fruit is frozen)
Select one or more ingredients of each type and add to the blender in specified proportions. Blend until smooth. You may find that you need to use more or less water to get the consistency you like.
Yield: 2 smoothies (16 ounces [475 ml] each)
Per Serving (excluding unknown items): 390 Calories; 25 g Fat (53.1% calories from fat); 17 g Protein; 32 g Carbohydrate; 8 g Dietary Fiber; 25 mg Cholesterol; 65 mg Sodium
If you have a high-speed blender that can purée, say, a whole apple or carrot without leaving any chunks behind, then the purée of almost any fruit or vegetable can act as your soft fruit in this recipe.
Suggestions to Create Your Own Smoothie
For each component of the Perfect Smoothie Formula, choose one or a combination of suggested ingredients below (or try one I haven’t thought of!).
Recommended soft fruits (choose 1)
Recommended fresh or frozen fruits (2 small handfuls)
Strawberries (you can leave the greens on if you have a powerful blender)
Recommended protein powders (2 to 4 tablespoons [16 to 36 g], a blend of all three is recommended)
Sprouted brown rice (it tastes chalkier than hemp,but packs more protein per dollar)
Recommended binders (2 tablespoons)
Ground flaxseed (14 g)
Almond butter or any nut butter (32 g)
Soaked raw almonds (soak for several hours and rinse before using) (18 g pre-soaked)
Rolled oats, whole or ground (10 g)
Udo’s Wholesome Fast Food (16 g)
Raw Walnuts (13 g)
Recommended oils (optional, 1½ tablespoons)
Flaxseed oil (23 ml)
Udo’s Blend or other essential fatty acid blend (23 ml)
Hemp oil (23 ml)
Virgin coconut oil (21 g)
Coconut butter (also called coconut manna, includes coconut flesh so is more a whole food than oil) (21 g)
Recommended liquids (1½ cups [355 ml])
Water (my favorite)
Almond milk or other nut milk
Recommended sweeteners (optional, 1 tablespoon, or to taste)
Agave nectar (it’s high in fructose, so choose this only before workouts) (20 g)
Stevia (the amount needed will vary by brand)
Lucuma powder (12 g)
Medjool dates, pitted (2 to 3 dates)
Maple syrup (20 g)
Superfood add-ins (optional, amounts vary)
Cacao nibs (1 to 2 tablespoons [8 to 16 g])
Carob chips (1 to 2 tablespoons [11 to 22 g])
Ground organic cinnamon (1 to 2 teaspoons [2.3 to 4.6 g])
Chia seeds, whole or ground (1 to 2 tablespoons [14 to 28 g])
Greens powder (1 to 2 teaspoons [2.6 to 5.3 g])
Whole spinach leaves (1 to 2 handfuls)
Maca powder (1 to 2 teaspoons [2.6 to 5.3 g])
Jalapeno pepper, seeds and stem removed (one small pepper)
Ground cayenne pepper (small pinch)
Sea salt (pinch)
Lemon or lime juice (1 tablespoon [15 ml])
Miso paste (1 teaspoon)
Raw pumpkin seeds, also called pepitas, shells removed (1 to 2 tablespoons [9 to 18 g])
Combining the winning elements of proven training approaches, motivational stories, and innovative recipes, No Meat Athlete is a unique guidebook, healthy-living cookbook, and nutrition primer for the beginner, every day, and serious athlete who wants to live a meatless lifestyle. Author and popular blogger, Matt Frazier, will show you that there are many benefits to embracing a meat-free athletic lifestyle, including:
– Weight loss, which often leads to increased speed
– Easier digestion and faster recovery after workouts
– Improved energy levels to help with not just athletic performance but your day-to-day life
– Reduced impact on the planet
Whatever your motivation for choosing a meat-free lifestyle, this book will take you through everything you need to know to apply your lifestyle to your training. Matt Frazier provides practical advice and tips on how to transition to a plant-based diet while getting all the nutrition you need; uses the power of habit to make those changes last; and offers up menu plans for high performance, endurance, and recovery. Once you’ve mastered the basics, Matt delivers a training manual of his own design for runners of all abilities and ambitions. The manual provides training plans for common race distances and shows runners how to create healthy habits, improve performance, and avoid injuries.
No Meat Athlete will take you from the start to finish line, giving you encouraging tips, tricks, and advice along the way.