7 Superfoods Perfect for a Smoothie – 2020

superfood smoothie list 2020

7 Superfoods for Smoothies - 2020 List

Looking for a way to hack your diet? Enter superfoods. Anyone with a busy schedule short on time knows how difficult it is to prepare healthy, nutrient rich meals. That’s why superfoods are a great way to add nutrient dense, real food into your daily diet. Here are seven superfoods (super seven?) that are an easy add to any smoothie recipe. Blend them up for a health boost you can barely taste all in a matter of minutes.

1. Avocado

avocado image

Recommended serving: half of an avocado per smoothie serving.
Why it’s a superfood:
Healthy fat: abundant in monounsaturated fat that helps reduce total cholesterol and the especially “bad” LDL cholesterol.
– Plenty of nutrients: Vitamin B5, B6, C, E, K, potassium, folate, and fiber. Did you know avocados have more potassium than a banana?

Avocados might not be the first superfood that comes to mind while crafting your smoothie but may be one of the best. Their healthy fat will add a richness to your smoothie and keep you feeling fuller for longer.

2. Dark Leafy Greens

spinach image

Examples: Spinach, kale, and chard.
Recommended serving: 1 cup per smoothie serving.
Why it’s a superfood:
Packed with vitamins A, C, E, and K.
– Rich in folate. A B vitamin needed to make red and white blood cells.
– Low in carbs, cholesterol, and sodium.
– High amounts of carotenoids antioxidants. Help fight harmful free radicals throughout your body.

These properties make dark leafy greens a staple in almost any healthy diet especially keto, whole30, and plantbased. Greens blend surprisingly well into smoothies. I was expecting to find chunks of plants swirling around, but I couldn’t even tell my vitamin packed greens were in my smoothie!

3. Spirulina

spirulla image

What is it?: A cyanobacteria – microscopic water organisms also known as blue-green algae. These bacteria are capable of photosynthesis!
Recommended dose: 1-3 grams per smoothie.
Why it’s a superfood:
– High in essential elements: phosphorus, potassium, copper.
– Good amount of protein (over half the weight is protein!)
– Bountiful B’s: rich in Vitamins B1, B2, B3.
– Impressive anti-inflammatory and antioxidant properties.

Spirulina is becoming more and more popular among the health community and for good reason. It’s a super easy add to any smoothie. Just sprinkle in a couple of grams of spirulina powder and capitalize on this nutrient-dense superfood.

4. Chlorella

chlorella image

What is it?: Another single celled algae that grows in freshwater.
Recommended dose: 2-3 grams per smoothie.
Why it’s a superfood:
– Over half of its mass is protein.
– Rich in iron which is a critical nutrient for oxygen transport.
– Potent antioxidant that fights harmful free radicals.
– May bind to harmful heavy metals to help “detoxify” your body

Chlorella is typically found in powdered form making it another easy add to any smoothie recipe. Be sure to look for “broken cell wall” varieties as the human digestive system is incapable of digesting chlorella cell walls. Don’t be freaked out by the dark green color, it’s good for you!

5. Curcumin (Turmeric Extract)

turmeric curcumin image

What is it?: Curcumin is the active ingredient in turmeric, a common spice used in Asian dishes.
Recommended dose: 1 gram per smoothie. It is important to dose based on curcumin versus turmeric (which curcumin comes from). Also, the addition of black pepper oil can significantly increase the uptake of curcumin.
Why it’s a superfood:
– Powerful anti-inflammatory and antioxidant compounds.
– Shows promise as an antidepressant.
– Studies have shown that curcumin reduces cholesterol, especially the “bad” LDL cholesterol.

Curcumin is available in 95% concentration as a powdered dietary supplement. Often this supplement also includes a black pepper ingredient to enhance absorption. Sprinkle a couple grams into your next smoothie and experience the antioxidant and anti-inflammatory benefits.

6. Chia Seeds

chia seeds image

What is it?: Seeds from the Salvia hispanica plant that the Myans and Aztecs cherished.
Recommended serving: 2 tablespoons per smoothie serving.
Why it’s a superfood:
– High in fiber and protein.
– Great source of manganese, magnesium, and phosphorus.
– Contain omega-3 fatty acids.
– Antioxidant properties.

These nutrient packed seeds will give your smoothie a slightly nutty flavor and great texture. You can’t go wrong adding these to any smoothie combination!

7. Hemp Seeds

hemp seeds image

What is it?: Seeds from the infamous Cannabis sativa plant. Don’t worry though, they are not psychoactive in any way, just packed with healthy nutrients.
Recommended serving: 2 tablespoons per smoothie serving.
Why it’s a superfood:
– Rich in essential healthy fats – both omega-3 and omega-6.
– High in protein – bonus points for being plant based protein.
– Contains both soluble and insoluble fiber to aid digestion.

Hemp seeds are another great addition to your super smoothie recipe. They also will add a slightly nutty flavor and great texture. It is important to get hemp seeds and not hemp hearts (also known as de-hulled or shelled hemp seeds) as they are less nutritious.

Summary of Superfoods

Adding one, or all of these, ingredients into your smoothie will give you a health boost that only takes a few minutes to prepare and lasts throughout the day. While no single thing you eat will make you healthier, and many of the things you don’t eat will have a more profound effect on your health, these superfoods provide tons of nutrients in a single serving. Happy smoothie making!

8 Cat-friendly Houseplants

8 Cat-friendly Houseplants

Some common houseplants can be very toxic to your cats and other pets. Therefore it is important to look for cat-friendly houseplants. You may think picking up a houseplant from a nursery means that it is safe to have around, but all plants should be researched, especially if you have pets! Here is a guide to 8 houseplants certified by the ASPCA (American Society for the Prevention of Cruelty to Animals) as non-toxic for pets such as cats and dogs:

1. Gloxinia

gloxinia houseplant image purple flowers

Some common houseplants can be very toxic to your cats and other pets. Therefore it is important to look for cat-friendly houseplants. You may think picking up a houseplant from a nursery means that it is safe to have around, but all plants should be researched, especially if you have pets! Here is a guide to 8 houseplants certified by the ASPCA (American Society for the Prevention of Cruelty to Animals) as non-toxic for pets such as cats and dogs:

2. Air Plant

airplant cat-friendly houseplant

Air plants require very low maintenance. They also do not require soil so they can be arranged in an aesthetically pleasing way, like hanging in a glass container near windows. They do not grow larger than 12 inches so it is possible to have a bunch of air plants. And, of course, they are safe for cats!

3. Baby Tears

baby tears image

Baby tears are easy to care for and create a lush mat of tiny green leaves close to the soil. This low-growing quality makes Baby Tears a good plant for below other plants to protect the soil from pets digging and making a mess out of the soil. And of course, not to mention these houseplants are safe for cats.

4. Spider Plant

spider houseplant image

Spider plants are easy to care for but quite intricate in appearance. Also known as the airplane plant, it looks great when placed in a small pot on any shelf of the kitchen. Among the list of houseplants safe for cats, these particular plants will tolerate a wide variety of conditions of sun, moisture, and soil.

5. Venus Fly Trap

venus fly trap gif

If you want to choose a houseplant that is both safe for cats and fun, then you should get a carnivorous plant such as Venus Flytrap! They are aesthetically unique and can also help rid of annoying flies roaming around your house. And curious pets won’t get harmed if they plan to try them out. One important thing to note though is that these plants require bright light and distilled water.

6. Polka Dot Plant

polka dot houseplant image

The polka dot plant, also known as Hypoestes phyllostachya, has pink, red, and white sprinkled foliage. It is a beautiful plant that will bloom even if not given the perfect conditions. Even without the bloom, the foliage is beautiful all on its own! While safe for cats and dogs, sensitive animals will suffer slight digestive distress if they eat large quantities of the polka dot plant.

7. Peperomia

peperomia houseplant image

Peperomia is a great plant to start caring for if you are new to growing houseplants. They are also a popular choice even among the most experienced growers! Peperomia is loved for its vibrant foliage and smooth texture. They look fantastic suspended containers and easily bounce back if you forget to water them for a couple of days.

8. Orchid

orchid houseplant image

Orchids are no doubt some of the most beautiful houseplants and people may not know that they are safe for cats! They are appealing and beautiful, and they will light up their surroundings with their beauty.

Additional Thoughts

Having a pet is a great joy. They can offer you love, compassion, and companionship. A furry friend living with you is no doubt a delight but they require a great deal of care. It is your responsibility to make sure they are in a safe environment. This includes taking into account the things they may end up chewing on! If you have ever owned a pet such as a cat or a dog you must have seen your pets chewing your houseplants. This is typical behavior and should not cause worry so long as you have pet-friendly plants in your house.

There are many theories on why cats chew on plants. Some think that they do it just because they crave the textures, others think that they do it to process the hairballs. The real reason why cats chew plants remains unknown. All cats are natural carnivores, so it is a bit mysterious that they are so inclined to chew on houseplants. Never try to make your cat a vegetarian because it can endanger your cat’s health due to severe amino-acid deficiency. Regardless of the reasons why they chew on plants, it is critical that you surround them with safe ones if they do decide to gnaw.

Closing Thoughts

It’s always a better idea to keep your pets away from indoor plants in the first place. However, if your cat does love to chew on plants, embrace it! Keep houseplants away from them and offer them a tastier option: cat grass.

Some houseplants can cause vomiting if ingested but are still considered safe for cats. If you have any form of lilies cardiac glycosides in your house you should not let your pets near them because they can be toxic. We all know about the benefits of having houseplants, they purify the air we breathe in keeping it oxygen-rich, they absorb the carbon dioxide that is released as a result of our respiration. Houseplants safe for cats give you all those advantages plus they will not affect the health of your cat. Plants provide a very aesthetic look to the house especially if you have plants with vibrant-colored flowers Houseplants simply increase the beauty of the house they are placed in. You can maintain that beauty and serenity while also keeping a safe environment for your furry friends.