Healthy eating is not always easy. Preparing and cooking health-boosting meals can be time-consuming, and that’s why so many people eat more processed foods. Unfortunately, while processed foods are quick and easy to prepare, they’re also fattening and often devoid of any nutritional benefits.
According to nutritionist and doctor Rhonda Patrick, one of the easiest ways to make your diet healthier without spending hours in the kitchen is to make smoothies. Most smoothies are ready in seconds, and, because they’re made from raw ingredients, require no cooking or preparation. Just toss the ingredients into a blender and blitz for 30-60 seconds.
Dr. Rhonda Patrick has published two nutritious smoothie recipes, both of which are straightforward to make and packed with dozens of beneficial micronutrients.
Who is Dr. Rhonda Patrick?
Dr. Rhonda Patrick
rose to prominence after posting a video on YouTube called “Rhonda’s Ultimate Micronutrient Smoothie” back in 2015. Since then, this nutritionist with a Ph.D. in biomedical science from the University of Tennessee has gone on to become a leading expert in optimizing health and longevity by using micronutrients – the collective term for vitamins, minerals, antioxidants, and other plant-based nutritional substances.
She is especially well-known for her research on the link between nutrition, mitochondrial metabolism, apoptosis, and cancer and has written several peer-reviewed reports and presents a popular podcast and YouTube channel.
Rhonda Patrick Smoothie Recipe #1
Smoothie #1 is the recipe that Dr. Rhonda first published back in 2015. Reportedly, this is the smoothie she consumes herself. It makes 64 oz, which is enough for two servings. You don’t have to chug the whole 32 oz down in one go. Instead, you can sip it throughout the day.
The ingredients are:
- 8 leaves of kale
- 4 leaves of rainbow chard (and their stems)
- 3 cups of spinach
- 3 cups of flax milk
- 2 carrots
- 1 apple
- 1 medium tomato
- 1 banana
- 1 large avocado
- 1 cup of blueberries
- Flax seeds (optional)
To make the smoothie, place the first two ingredients in your blender and blitz until smooth. Then add the remaining ingredients either all together or a few at a time until they are all combined. You can also add 3-4 ice cubes if you want a colder, smoother smoothie.
Benefits of This Smoothie
Rhonda Patrick’s smoothie #1 is jam-packed with nutrients! You’d be hard-pressed to create a meal that is anywhere near as nutritionally complete. The main benefits of this smoothie are:
Vitamins – vitamins are made by plants and play a crucial role in the function and health of your immune system. Many vitamins are also potent antioxidants, which means they protect you from the harmful effects of free radicals. Free radicals accelerate the aging process and can even cause cancer, heart disease, macular degeneration, and many other illnesses.
Smoothie #1 provides an abundance of the following vitamins:
- Vitamin K
- Vitamin C
- Vitamin E
- Vitamin A
- Vitamins D
- Beta carotene
- Vitamin B6
- Pantothenic acid
- Vitamin B12
- Thiamin
- Riboflavin
- Niacin
- Folate
Minerals – minerals are inorganic materials found in plants.
While minerals like calcium are good for bone health, others, such as zinc, copper, and iron, play an essential role in the health of your blood, hormone regulation, and nervous system function.
The minerals in smoothie #1 include:
- Magnesium
- Calcium
- Potassium
- Manganese
- Phosphorous
- Zinc
- Copper
- Selenium
- Iron
- Sodium
Smoothie #1 also contains alpha-linolenic acid, a very heart-healthy type of fat, and the powerful antioxidants lycopene, zeaxanthin, lutein, and sulforaphane, all of which help protect your cells and your DNA from the ravages of free-radicals.
In addition, Dr. Rhonda’s smoothie contains protein and fiber for satiety and an abundance of slow-releasing carbs for sustained energy.
Smoothie Recipe #2
In 2016, Dr. Rhonda made a few changes to her original smoothie recipe. Smoothie #2 contains many of the same ingredients but also a few alternatives and additions. This is not a replacement for smoothie #1 but should be used in conjunction, such as on alternate days, to provide an even broader selection of nutrients.
The ingredients in smoothie #2 are:
- 8 leaves of kale
- 2 leaves of rainbow chard (and their stems)
- 2 stalks of celery
- 2 cups of water
- 1 tomato
- 1 large carrot
- 1 apple
- 2 cups of spinach
- 1 or 2 cups of blueberries
- 1 lemon
- ¼ of a cup of hydrolyzed collagen
This smoothie is a little easier to make than recipe #1. Instead of blending the ingredients in stages, you can just toss everything in at once and blitz them all together.
Benefits of This Smoothie
Smoothie #2 is every bit as healthy and beneficial as smoothie #1. The main difference is that smoothie #2 is a little higher in protein. Collagen, the most abundant protein in the human body, is good for your digestive health, as well as your skin, hair, and nails.
This version is also a little lower in carbs, contains less fat, and less naturally occurring sugar.
However, despite containing a few additional and alternative ingredients, smoothie #2 has a similar vitamin, mineral, and antioxidant profile and tastes just as good!
Bottom Line
A lot of dietary advice comes from well-meaning amateurs or people trying to sell you something. Dr. Rhonda Patrick is neither of these things. Instead, her nutritional guidance is based on years of meticulous research and her impressive medical background.
Similarly, Dr. Rhonda clearly understands that, for nutrition advice to be of any value, it needs to be easy to implement. Despite being amazingly nutritious, her recipes are easy to follow and make and will probably save you time.
They’re packed with nutrients and should have a significant and noticeable effect on your health, fighting free radicals and even protecting you from a host of serious diseases, aging, and, not least, cancer.
That said, you’ll get more from these recipes if you combine them with a well-balanced, healthy diet. They probably won’t do much for you if the rest of your meals are takeouts or processed foods.
However, as an easy way to consume an abundance of healthy micronutrients, Dr. Rhonda Patrick’s smoothie recipes are hard to beat. For more expert information & advice, visit the Fitness Equipment Reviews homepage.
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Patrick
Patrick Dale is an ex-British Royal Marine and owner and lecturer for a fitness qualifications company. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos.
