Smoothie bowl recipe & content provided by Brent Totty
Antioxidants in our diet fight those nasty little things called free radicals that cause cell damage, oxidative stress and our least favorite “I” word, inflammation. With a bit of intelligent timing, we can harness the power of antioxidants to fight systemic inflammation while also nourishing the micro-tears in our muscles caused by interval training, weight training and any other movement you may be doing to maintain a healthy body.
A word on timing: Research suggests that downing a bunch of antioxidants within 30-60 minutes of completing exercise may actually be detrimental to your body’s natural inflammatory response.[1] So that being said, wait until your body’s core temperature has cooled down (you aren’t sweating anymore) and then reach for this post-workout antioxidant smoothie bowl.
Blueberry Avocado Smoothie Bowl
Start to Finish: 10 mins
Ingredients:
- 1 cup spinach, lightly steamed
- 1 cup blueberries
- 1/2 avocado
- 2 cups almond milk (or 1 cup coconut milk + 1.5 cups of water)
- 1 tablespoon Brain Octane Oil or MCT oil
- 1 tablespoon almond butter
- 2 scoops whey protein
- 2 scoops collagen protein powder
Toppings:
- 1/4 cup walnuts*
- 1/4 cup shredded coconut
- 1/4 cup blueberries
Instructions:
- Add spinach, blueberries, avocado, almond milk, Brain Octane Oil, almond butter and whey to a blender and blend until smooth. If the mixture is too thick, add 1/4 cup water at a time until you’ve reached your desired consistency.
- Once fully blended, add collagen protein to the mix, and pulse once or twice. Warning: Do not blend the collagen protein on high, as the protein structures are delicate and should be mixed with care.
- Pour mixture into a bowl and add toppings. Enjoy.
Serves: 2
Nutritional Information (Per Serving):
- Calories: 515
- Protein: 30.5g
- Carbs: 24g
- Fiber: 10g
- Sugar: 10g
- Fat: 35g
- Saturated Fat: 14g
- Polyunsaturated: 8g
- Monounsaturated: 5g
- Trans fat: 0g
- Cholesterol: 22.5mg
- Sodium: 215.5mg
- Potassium: 397mg
- Vitamin A: 45mg
- Vitamin C: 28.5mg
- Calcium: 58mg
- Iron: 11.5mg
A note on nuts
Except for coconut, all nuts are considered “suspect” on the Bulletproof Diet to some extent. Nuts contain a high risk of mold contamination and have high levels of omega-6 fats that oxidize easily and can contribute to inflammation. Nuts also contain varying levels of lectins, nutrient-sapping compounds that can also be tough on your gut.
If you’re having trouble losing weight or suffer from headaches, joint pain, or other autoimmune symptoms, try removing nuts from your diet completely. You can try reintroducing them once symptoms subside.
For more about the spectrum of Bulletproof Foods, check out the Bulletproof Roadmap, a visual guide to help you navigate the most nutrient-dense foods to the most kryptonite!
