Rhonda Patrick’s Ultimate Micronutrient Smoothie

Nutrition guru Dr Rhonda Patrick runs the wildly popular Found My Fitness blog and podcast and was mentored by nutrition pioneer Dr Bruce Ames

It’s no surprise breakfast juice recipe ranks well in terms of nutrient density.  While smoothies should not replace real food, they can help to boost the nutrients that you’re not getting a lot of. 

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It’s the avocado in this recipe that provides plenty of energy in the form of monounsaturated fat, along with plenty of fibre, potassium and vitamins B5, C and E.  Flax seeds and flax milk provide omega 3.   Chard and spinach provide heaps of vitamin A along with vitamin K1 and a range of minerals.  

Macros 

One serve provides 595 calories, 15 g protein, 32 g fat, 51 g net carbs and P:E = 0.2.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 2

  • cup (240 mL) unsweetened Flax Milk 
  • 2 medium carrots, raw
  • 1 cup blueberries
  • 28 g (1 oz) flax seeds
  • 1 avocado
  • 1 medium banana
  • 1 medium apple
  • 1 large tomato 
  • 3 cups of spinach
  • 3 cups of chard

Directions 

  • Blend all ingredients thoroughly.

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