Om Mama Co Vendor, Chelsea Fechtner, MScN, CN shares some amazing smoothie recipes to energize new mamas. Chelsea is a nutritionist and personal chef that specializes in using food to help women feel happier and healthier in their lives. She is currently offering online training and coaching through her Facebook group, Eat Happy.
Do you ever feel like there just aren’t enough hours in the day to think about your nutrition?
Tending to your sweet new bundle of joy, keeping up with housework and other responsibilities and (hopefully) getting some rest in the mix. This leaves little time to focus on yourself and nourish your body well.
Now, I’m not saying that you have to throw out the to-do list and sit down for a two-hour breakfast each morning. But I can give you a tool to make nutrition a little more simple — smoothies! And not your average, fruit-packed unsatieting smoothies, but my Glowing Mama smoothies! Each one is simple to throw together in your blender and is packed with goodness.
Below, is a guideline for creating a filling and energizing smoothie as well as three recipe ideas.
Glowing Mama Smoothie Outline
Protein + Healthy Fat + Complex Carbohydrates + Liquid + Optional Superfoods
Protein: Choose 1
Protein is important for keeping you satiated and balanced so that you won’t feel shaky and hungry shortly after drinking your smoothie. Don’t feel obligated to reach for a protein powder, there are many ways to add protein to your smoothie by using whole foods.
- 1-2 tablespoons of nut/seed butter
- ½-1 cup greek yogurt
- Small handful of nuts
- 2-3 tablespoons of hemp seeds
- 1-2 tablespoons of freshly ground flax seeds or chia seeds
- Scoop of a simple protein powder like collagen peptides or hemp seed protein
Healthy Fat: Choose 1
Fat is essential for keeping your hormones balanced and for absorbing fat soluble vitamins like D, A, K and E. Fat also provides slow burning energy to keep you going all through the day. You’ll notice that some of the proteins listed above are also sources of healthy fat.
- ¼-½ an avocado
- 1-2 tablespoons nut/seed butter
- Small handful of unsweetened coconut flakes
- 1 tablespoon coconut oil
- Small handful of nuts
- 2-3 tablespoons of hemp seeds
- 1-2 tablespoons of freshly ground flax seeds or chia seeds
Complex Carbohydrates:
Complex carbohydrates are different than refined carbohydrates because they contain fiber and/or starch that doesn’t cause a spike in blood sugar. Keeping your blood sugar balanced throughout the day is crucial for maintaining steady energy. Aim to add a handful of leafy greens to each smoothie and up to 1 cup of fruit. If you’re struggling with blood sugar issues, low-sugar fruit like berries and green apples are the best choices.
- Up to 1 cup of fruit: Berries, banana, dates, pineapple, peaches, apple, pear
- Handful or 2 of dark leafy greens: kale, spinach, collard greens, bok choy
- Optional: Add extra veggies like cucumber, celery, roasted beets or sweet potato, steamed and frozen cauliflower or zucchini, carrots
Liquid: Add ½ – 2 cups
Choosing your smoothie liquid shouldn’t be complicated. Even filtered water works perfectly! Just add enough to blend your smoothie to your desired consistency.
- Unsweetened almond, coconut or cashew milk
- Coconut water
- Filtered water
- Whole milk
Optional Superfoods:
Superfoods shouldn’t be the focus of your smoothie, however they can provide an extra boost of nutrition if you choose ones that cater to your unique needs. Always consult with your doctor before adding in any superfoods or supplements to your diet.
- Maca powder: Maca provides a caffeine-free energy boost and adds a nutty flavor to smoothies.
- Spirulina powder: Spirulina is a type of blue-green algae that provides detoxifying and purifying benefits.
- Cacao powder or cacao nibs: Cacao is the raw form of cocoa and provides a ton of antioxidants and magnesium.
- Bee pollen: Bee pollen is a fun smoothie topper and provides a boost of energizing B vitamins.
- Turmeric: Turmeric has powerful antioxidant benefits and can be added to your smoothie via powder or the fresh root.
- Brewer’s yeast: Brewer’s yeast has been proven to support breast milk production. Look for brewer’s yeast powder with reduced bitterness.
Glowing Mama Smoothie Recipes
Sweet Green Lactation Smoothie
This nourishing smoothie is packed with fiber from the sweet potato, avocado, prunes and flax, which will help combat postpartum constipation. You can also add brewer’s yeast to support milk production.
- 1-1 ½ cups unsweetened coconut milk
- ½ cup roasted organic sweet potato
- 3 prunes
- 2 T avocado
- 2 handfuls spinach
- 1 tablespoon flax seeds
- Small piece of fresh ginger
- Optional: 1-3 tsp. Brewers yeast
- Optional: Ice
Add all ingredients to a high-speed blender and blend until smooth.
Banana Bread Smoothie
This comforting smoothie provides all of the tasty flavors of banana bread while sneaking in some energizing greens. Add cacao nibs for a boost of antioxidants! And hello…chocolate for breakfast!
- 1 cup unsweetened almond milk
- ½ frozen or fresh banana
- 2 tablespoons almond butter
- 2 tablespoons hemp seeds
- 2 collard greens
- 1-2 pitted dates
- Optional: 2 tablespoons cacao nibs
- Optional: Ice
Add all ingredients to a high-speed blender and blend until smooth.
Blueberry Muffin Smoothie
This super creamy smoothie is incredibly satisfying from all of the healthy fats. Add a scoop of collagen for additional protein.
- ½ cup frozen blueberries
- Small handful walnuts
- 2 pitted dates
- ¼ an avocado
- ¼ teaspoon cinnamon
- Handful of spinach
- Water to thin
- Optional: Scoop of collagen protein powder
- Optional: Ice
Add all ingredients to a high-speed blender and blend until smooth.
I’d love to hear what smoothie recipes you try and if you come up with a new one! If you’re looking for more nutrition support, definitely check out my coaching and personal chef services over at https://www.chelseafechtner.com/services.
