Teri Gentes
  • HOME
    • Disclaimer
  • ABOUT
    • SPONSORS
    • WHOLE-SELF HEALTH WELLNESS PARTNERS
    • CONTACT
  • EVENTS | COACHING
    • COACHING PACKAGES
    • RETREATS, WORKSHOPS, SEMINARS >
      • Retreats at KISMET
      • Wellness Programs
      • Eating Essentials Series
      • Healthy Living for Life
      • Coporate Seminars - Workshops
      • Cooking workshops
      • E-book: EASY RECIPES TO HEAL INFLAMMATION
  • RECIPES
    • APPETIZERS and DIPS >
      • Almond Date n Rosemary Appetizer
      • Baba Ganoush - Eggplant Dip
      • Black Bean Salsa Dip
      • Faux Tuna Bruschetta
      • Cauliflower Drumsticks - roasted!
      • Chunky Guacamole
      • Mediterranean Tapenade
      • Nori Rolls - Vegan Nut Pate filled
      • Salad Rolls with Satay Sauce
      • Raw Nut n Seed Sushi Rolls
      • Roasted Beet Hummus
      • Rosemary Hummus
      • Sassy Mango Salsa
      • Sassy Salsa
      • Spicy Roasted Beet n Cashew Creme Dip w/ Zataar
      • Spicy Sweet Potato Lentil Sunbutter Hummus
      • Spring Pea n Mint Hummus
      • Stuffed Mushroom Veggie Caps
      • Vegan Raw Nut Pate Tapas
    • BEVERAGES & COCKTAILS >
      • Almond Coconut Milk - non-dairy
      • Double Chocolate Spanish Coffee
      • Early Morning Alkaline Elixir
      • Golden Matcha n Mocha Latte
      • Iced Cafe Matcha-Cino
      • Maple-Nut Banana Shake
      • Margarita - The Watermelon Classic
      • The Best Sangria - Authenic
      • The Classic Martini
      • Vanilla n Caramel Malted Maca Latte
    • BREAKFASTS & BREADS >
      • Banana Walnut Muffins
      • Berry Berry Chia Bowl w/ Strawverry n Balsamic Compote
      • Best Ever Morning Magic Muesli
      • Breakfast Torte - tahini, molasses, cacao crunch
      • Breakfast Pizza with SUNBUTTER
      • Buckwheat Pancakes w/ SunButter Maple Creme
      • Cashew Creme Parfait
      • Cheesy Tofu Scramble
      • Chia Parfait with Cherry Compote
      • Chocolate Chia Parfaits - Overnight
      • Cinnamon Kissed SunButter n Coconut Granola
      • Cacao & Banana Chia Power Parfait
      • Crazy Good Grainless Granola
      • Creamy Lemon Berry Parfait
      • Criunchy Granola Bark
      • Espresso Parfait
      • Fully Loaded Apple Nachos
      • Granola, Maple Walnut
      • Muesli Mix - Multi-use rawesome yum
      • Nutty, Seedy, Grainy Bread
      • Over-night Double Apple Ginger Oats
      • Pancakes - Crazy Good Coconutty
      • Pumpkin Power Muffins
      • Pumpkin Spiced Butter Parfait
      • Raspberry Rose Smoothie
      • Ris-oat-o (The best oatmeal you'll ever have!)
      • Savory Steel Cut Ris-oat-o Breakfast Bowl
      • ‘The Vegan Avocado McMuffin Breakfast
      • Triple Chocolate Bullet Proof Breakfast Cookies
      • Quinoa Porridge with Caramel Date Jam
    • SMOOTHIES >
      • Chocolate SunButter Smoothie Sundae
      • Green Velvet Squash n Cinnamon Spice Smoothie
      • Evergreen Fig and SunButter smoothie
      • Kiwi Lime Pie Smoothie
      • Mint Pattie Smoothie Bowl
      • Multi Berry Smoothie Bowl
      • Pumpkin Pie Perfection - Smoothie
      • Raw Cacao Banana Butter Smoothie Bowl- vegan heaven!
      • Tart Green Apple Goodness
      • Red Velvet Chocolate Cream Smoothie
      • Simple Smoothie Bowl Basics
      • Super Power Pear Smoothie
    • SEXY SALADS AND DRESSINGS >
      • Asian Toasted Sesame Spinach Salad
      • Avocado Salad
      • Beet Salad w/ pistachios
      • Curried Quinoa and Black Bean Salad
      • Chickpea Salad W/ Creamy Tahini Dressing
      • Creamy Garlic Tahini Dressing
      • Crunchy Warm Walnut Quinoa Salad
      • Fall Harvest Roasted Squash and Kale Salad
      • Mango Chickpea Salad with Blackberry Vinaigrette
      • My Big Fab Greek Salad w/ Faux Feta
      • Salad Rolls w/ Spicy Sunbutter Sauce
      • Salad Dressings - 3 favorites
      • Shades of the Rainbow Super Salad
      • Simple Salsa Black Bean Salad
      • Spinach and Raspberry Salad with Raspberry Viniagrette
      • Spring-Green Salad Dream
      • Super Fresh Berry n Herb Salad
    • STEAMY SOUPS >
      • Butternut Squash Red Lentil Soup
      • Creamy Parsnip Broccoli Soup w/Thai Basil
      • Green Minestrone Soup
      • Italian Kale and Bean Soup
      • Spicy Sweet Potato African StyleSoup
      • Thai Butternut Squash Soup
      • Creamy Spiced Carrot Soup
    • MAIN COURSES - Lunch and Dinner >
      • Better than Bought Pizza
      • Chili Mole- BIG Batch, spicy, smoky
      • Creamy Vegan Risotto
      • East Indian Pasta w/ zucchini noodles
      • Grilled Tofu Cutlets Provence
      • Honey Garlic Tofu Nuggets w/ Spicy Sauce
      • Italian Vegan Meatballs
      • Jamaican Tempeh with Ginger Lime Sauce
      • Latin Scramble
      • Lentil Spinach Patties
      • Maple n’ Pesto Wild Salmon Brulee
      • Marinated Asian Cutletts
      • Morrocan Carrot, Mint, Quinoa Pilaf
      • Mushroom Lentil Loaf and Burgers
      • Pad Thai with black bean pasta
      • Portobello Burgers
      • Provence Cutlets with crisy capers
      • Provencial Wraps Everyone Loves
      • Quesdillas - vegan or veg
      • Quinoa Stuffed Red Peppers
      • Red Thai Coconut Chickpea Curry
      • Refried Black Beans-smoky n spicy
      • Roasted Cauliflower and Walnut Meat
      • Roasted Lentil Walnut Stuffed Portobello Mushrooms
      • Roasted Veggie Torte - shortcut version
      • Tempeh Skewers or Cutlets w/ Satay Sauce
      • Savory Sunflower Pate Collard Rolls
      • Smoky Black Bean Burgers
      • Smokey Walnut Meat Tacos
      • Spicy, Italian Stew
      • Taco Boats with Smoky Taco Meat
      • Tex-Mex Sweet Potato Power Plate
      • The Vegan Margherita Pizza - My way!
      • Vietnamese Salad Rolls w/ Peanut Sauce
    • GRAINS >
      • Forbidden Black Rice
      • Quinoa Pilaf - Toasted & Nutty
    • VEGETABLES >
      • Butternut Squash Patties
      • Crispy Coconut Brussels Sprouts n Coconut, ginger sauce
      • Caramelized Roasted Vegetables
      • Cauliflower Roast with the best Dijon Dressing
      • Divine Smoky Roasted Cauliflower
      • Garlicky Kale Saute
      • Oven Roasted Potato Bites
      • Pan Sauteed Asparagus w/ garlic
      • Spicy, Sexy, BBQ'D Carrots
      • Swiss Chard - Garlic Sautéed
    • SNACKS, SIDES & MORE SAUCES >
      • Cashew Cacao Clusters
      • Coconut Crunch
      • Coconut Chipotle Kale Chips
      • Crispy Coconut Bacon Bits
      • Sensational Cheezie Popcorn
      • Smoky Tempeh Bacon
      • Sweet n Spicy Maple Nuggets
    • SAUCES, SIDES, CHEESE >
      • Amazing Garlic Scape Pesto
      • Asian Ginger Sauce
      • Beautiful Basil Pesto - dairy-free
      • Chimichurri Sauce
      • Cashew Ricotta Cheese - creamy deliciousness
      • Cashew Cheddar Cheese
      • Cashew Parmesan
      • Roasted Red Pepper Sauce - all purpose perfection
      • Peanut Sauce - the best ever!
      • Savory Cashew Creme
      • Savory Red Lentil Wraps
      • Simple SunButter Satay Sauce
      • Smoky Miso n SunButter Sauce
      • Sun-Dried Tomato Cashew Dip
    • SINFREE SWEETS >
      • Apricot Orange Cashew Bars
      • Banana Butter Bites
      • Berry n Chocolate Oatmeal Cookies
      • Blueberry Cashew /Cheesecake w/ blueberry coulis
      • Brownie Bites with SunButter Swirl
      • Carrot Cake w/ cream cheese icing - vegan
      • Chocolate Chip & Toasted Coconut Cookies - gluten and egg free
      • Chocolate Breakfast Bark
      • Chocolate Cheesecake - Dairy-free and Divine
      • Chocolate Orange Date Truffles - dairy-free decadence
      • Chocolate Truffles, walnut and whiskey
      • Chocolate Pots de Creme - Dark and Delicious
      • Chocolate Super Cups with SunButter
      • Coconut Caramel Sauce
      • Coconut Creme Mango Parfait
      • Coconut Whipped Creme
      • Crazy-Good for you Cookies
      • Flourless Espresso Double Chocolate Brownies
      • Frosty Pineapple Slush
      • Frozen Banana Blast wtih a super-food Booster
      • Hazelnut Crunch Truffles
      • Healthy, Heavenly Chocolate Chip Oatmeal Cookies
      • Love Bites - vegan turtles
      • Maple Walnut Ice Creme
      • Paleo, Keto, Vegan Pumpkin Muffins
      • Peppermint Cacao Crunch Power Balls
      • Power Balls - with a little crunch
      • High Protein Banana Walnut Loaf
      • Pumpkin Cashew Cheesecake
      • Raspberry Cheesecake w/ Raspberry Orange Coulis
      • Pumpkin Spiced Sweet Potato Pie - vegan
      • Raw Cacao Brownies
      • Raw Vegan Cashew Crème Parfait
      • Sunbutter Pots de Creme au Chocolate
      • Super Stamina Power Balls
      • Sweet Potato Pumpkin Spiced Pie w/ whipped coconut creme
      • Summer Berry Fruit Crisp
      • Super Hero Protein Balls or Bars
      • Rhubarb & Strawberry Crunchy Crisp
      • Tiramisu - Dairy-free
      • Truffles - chocolate, walnut n whiskey
  • BLOG POSTS
  • HABIT HACKS
  • NEWSLETTER
  • ARTICLES
  • MEAL PLANNING BASICS - MENU IDEAS
  • ONE WINE (or beer, cocktail) One Water!
  • THE SHIFTING LANDSCAPE OF HOME-MADE FOOD AND MEAL MANAGEMENT
  • VIDEOS

SMOOTHIE ESSENTIALS - From the bottom up!

11/8/2019

0 Comments

 
Picture
SMOOTHIE ESSENTIALS!  Making something so truly great!

It’s my absolute favorite breakfast
If you follow me on IG, or Facebook you will know I love smoothies. Why you wonder? Well let me tell you.
 
This breakfast fave is a perfect way to launch your day with living energy and you gotta love the feels-so-good sensation after a yummy  smoothie.
With the right blend of ingredients, these cold and creamy blends deliver both the mighty macro nutrients as well as the oh-so-essential micro nutrients! And yes, you can go with any eating style you like from plant-based to Paleo, Keto, Fodmap, AIP. etc.

 
You will find most all of my smoothies are made thick enough to hold up a host of toppings for color, texture, visual allure, added yumminess and yes even more nutrition power. This is only one reason however.

Another is that science has shown eating our food, as in chewing, packs its own punch of pluses. 
 
In addition to delivering more satiety, by chewing our smoothies, we also benefit from improved digestive ability. This, my fellow foodie and healthie means we absorb more of the nutrition benefits and I'm all for this.

Keeping this post simple and to the point, below is a fab smoothie format to max out on nutrients in your morning blast. (Or whatever time of the day you choose to enjoy your smoothie). Read on for
 
My Essential Format for great smoothies :
Note: The ingredients quantity below is for a one serving.
 
START WITH:
 YOUR LIQUID:
  • ½-2/3 cup non-dairy milk, coconut or maple water or fresh veggie juice
  YOUR LEAFY GREENS:
  • 1 jammed full cup (or 1 huge handful) leafy greens such as: spinach, kale, watercress, Chard, parsley, Romaine, beet greens and even carrot tops, etc.
  OPTIONAL PRODUCE EXTRAS:  
¼- ½ cup of…
  • Squash, avocado, carrots, beets, celery, sweet potatoes…
  • Frozen zucchini or cauliflower chunks (Yes really! They make for a thicker, creamer consistency and added veggies add to the nutrient potency.)
  YOUR FRUITS:
  •  ½ - 1 cup fresh or frozen fruits or a combo of any fruits you love 
YOUR PROTEIN AND HEALTHY FATS:
 Approx 3 tbsp raw seeds or raw nuts or a blend of:
  • Flax, chia, hemp, pumpkin, sesame or sunflower seeds
  • 1-2 tbsp nut or seed butter such as this fave
  • ¼ cup silken tofu, white beans, organic soy, coconut or cashew yogurt
  • 2 tbsp quinoa or super-seed blend
  • 2 tbsp soaked buckwheat groats
  • Sunwarrior Vegan Collagen or Protein Powder
  • Or whatever protein source you love
NOTE: You may want to add a date or two, a few drops of stevia or Lakanto or sweetener of your choice.
Then its some super power such as these listed below.
This is a very familiar scene at my breakfast table.
Picture
Picture
Picture
HERE ARE SOME OF MY USUAL ADDED SUPERFOODS:
 
By the way, I do tend to add in a lot. Choose whatever you like. These are only suggestions.
  •  1 serving Liquid Light minerals and Ormus Greens
  • 1 serving Healthforce Acerola cherry powder and spirulina
  • ½ tsp Turmeric powder and ¼ tsp black pepper
  • 1 inch ginger root
  • 1 package or tsp Foursigmatic Functional Food mushrooms
  • 1 tsp Maca root powder
  • Sometimes I even add in a drop or two of  pure, edible essential oil
  • For chocolate or mocha magic blends  raw cacao

I find myself romancing so many aspects of life and one of them is truly looking forward to getting up in the morning to enjoy a thick, creamy and crunchy smoothie bowl coupled with the perfect organic decaf Americano.
Even on cold winter days I am excited for this ritual of mine.
 
MY SUGGESTION FOR YOU TO MAKE YOUR AM SMOOTHIE REGIME REALLY EASY:
 
Find 3 or 4 easy-to-make favorite recipes, keep them handy and stock up on the ingredients.
You may want to prep smoothie baggies in advance to make it super easy. All you’ll need to do is simply add liquid and blast in the morning.
 
Once you ace the basic essentials format you’ll be making creations of your own with whatever ingredients you have on hand. When you do please be sure to post and tag me. I love seeing what you come up with.
 
Before I sign off if you have a favorite AM ritual that invites you into the kitchen each morning please do share it. Who knows, you may inspire a new trend.
 
Here’s to you, taking time to start your day with something that keeps your energy high,
your skin radiant and your smile bright. Now I am off to make a smoothie!


For personalized lifestyle coaching / menu plans / detox programs / workshops, etc. please 
contact Teri

Note the links included here are to companies I am an Ambassador for. Some products do pay  commission. 
If you order online from www.rawelements.ca use teri as a 10-15% discount code. 
​Ordering from www.sunwarrior.com using teri15 as a discount code and terigentes15 for www.salton.com  


0 Comments



Leave a Reply.

    Archives

    January 2023
    December 2022
    October 2022
    August 2022
    July 2022
    March 2022
    January 2022
    December 2021
    October 2021
    August 2021
    May 2021
    February 2021
    January 2021
    December 2020
    November 2020
    September 2020
    August 2020
    July 2020
    June 2020
    April 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    September 2019
    July 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    July 2018

    Categories

    All
    Inside My Head!

    RSS Feed


    MOMEN-TERI TIPS
Teri Gentes - Whole Self Lifestyle Wellness
International Speaker|Self-care Coach|Author|Chef|Trainer|Ambassador
Certified Wellness and Nutritional Consultant, Personal Trainer,
Yoga and Group Fitness Instructor

Recipes property of Teri Gentes - Permission required to reprint

                            Disclaimer                                                                                                 © COPYRIGHT 2021. ALL RIGHTS RESERVED.