Vegan-friendly Berry Smoothie Bowl
by Colin McGregor
Ingredients:
1 cup chopped baby spinach
1-2 tsps of Biogenesis Natural Chlorella Powder
1-2 tsps of chia seeds
1 cup unsweetened almond milk
1½ cups frozen mixed berries
½ frozen banana
Suggested Toppings:
¼ cup blueberries
¼ cup raspberries
1 tsp of chia seeds
¼ cup of granola of your choice
Instructions:
- Place all but the banana and frozen berries in the blender and blend.
- Then add the frozen mixed berries and banana.
- Blend until a thick consistency (don’t blend too much so it’s liquid).
- Pour smoothie into a bowl.
- Garnish with toppings of your choice.
How much protein do you need? A new study shows there was no benefit to consuming more than 1.6 gram per kg a day of protein. For example, a 80kg person x 1.6= 128 grams of protein a day.
Reference
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, bjsports-2017
1 cup chopped baby spinach
1-2 tsps of Biogenesis Natural Chlorella Powder
1-2 tsps of chia seeds
1 cup unsweetened almond milk
1½ cups frozen mixed berries
½ frozen banana
Suggested Toppings:
¼ cup blueberries
¼ cup raspberries
1 tsp of chia seeds
¼ cup of granola of your choice
Instructions:
- Place all but the banana and frozen berries in the blender and blend.
- Then add the frozen mixed berries and banana.
- Blend until a thick consistency (don’t blend too much so it’s liquid).
- Pour smoothie into a bowl.
- Garnish with toppings of your choice.
How much protein do you need? A new study shows there was no benefit to consuming more than 1.6 gram per kg a day of protein. For example, a 80kg person x 1.6= 128 grams of protein a day.
Reference
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, bjsports-2017
