THE SKINNY ON SMOOTHIES

We love having a smoothie to jump start our day as well as to keep us full in a healthy way. We also wanted to know more about what makes smoothies such a great item to include in our diets with Molly Breiner, Head of Marketing at ALOHA and Amy Geant, a nutrition expert.
She shares how this wellness trend has a number of benefits, its ability to boost energy and more.

ATHLEISURE MAG: Why are smoothies having such a moment right now?

MOLLY BREINER: We’ve seen the “wellness trend” really take off over the two years, and people are becoming more mindful of what they are putting into their bodies. That said, we live in a world where everyone is constantly on-the-go and convenience is crucial. Smoothies offer us a way to pack tons of nutrients and vitamins into one portable package, which is a rare feat these days. Plus, they’re easy on the eyes - the Instagram hashtag #smoothiebowl has early one million posts. People want to eat a healthy, satisfying meal, but we also eat with our eyes and it’s important for food to look as good as it tastes.

AM: What nutrients do smoothies provide?

MB: Smoothies are a great way to incorporate plant-based protein into your diet. Our finely-ground powder blends in seamlessly, and with flavors like vanilla, chocolate, banana and mixed berry, it adds flavor and richness. Our unique blend of pumpkin seeds, hemp seeds and pea protein is specifically designed to keep you feeling satisfied and energized.

Hemp seeds are one of the rare complete source of protein and are rich in Omega-3, 6 and 9, which are all necessary for optimal brain function.

Pumpkin seeds are an excellent source of protein, healthy fats, and fiber. These tiny seeds contain manganese, magnesium, phosphorus, and zinc, a unique combination that keeps you feeling full and energized for hours.

And, unlike its whey counterpart, our plant-based protein is anti-inflammatory and free of the most common allergens (dairy, gluten, and soy), making it a perfect option for almost everyone.

AM: What are 3 smoothie hacks to boost energy?

MB: The reason we love smoothies so much is because you can add almost anything to them without altering the flavor too drastically. A few of our favorite energy-boosting additions include matcha powder, a finely ground powder of specially grown and processed green tea that is packed with antioxidants, vitamins, and detoxifying properties - plus, ½ teaspoon
packs as much caffeine as one cup of coffee, without the jitters and eventual energy crash.

Maca powder is another one of our hacks - it has countless health benefits - far too many to explain in one paragraph, but we use it in our smoothies because it’s known for increasing
stamina and endurance. It is also an abundant source of vitamins, minerals, enzymes, 20 different kinds of amino acids - almost all of them, and anti oxidants. Not to mention, it stabilizes your mood, clears your skin, and prevents diseases.

Our favorite energy hack, however, is adding our Superfood Greens. Not only do they provide 200% of your daily Vitamin D requirement, they are packed with superfoods like spirulina,
mushrooms, and wheatgrass juice, giving you a much needed nutrient boost.

AM: What are 3 secret smoothie ingredients that boost nutrients in our smoothies?

MB: The nutrients completely depend on the ingredients you decide to incorporate into your concoction. We love to pack our veggies with as many smoothies as possible (much more fun
than eating them, right?). Some of our favorites are kale (high in copper, iron, magnesium and calcium), cauliflower (great way to get that thick, smoothie bowl texture and packed with vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6) and sweet potato (adds a subtle sweetness and is loaded with vitamin A in the form of beta-carotene, vitamin C, potassium, and dietary fiber).

AM: How can a smoothie keep us full and what do you suggest should be in them?

MB: We asked our go-to nutrition expert, Amy Geant, to weigh in on this question. We always consult registered dietitians before giving out any nutrition advice.

AMY GEANT: Protein is one of the most important ingredients to help keep us feeling full. Carbohydrates like fruit are broken down by the body quickly, giving us a quick boost of energy, but not always a feeling of fullness for longer periods of time. Whereas protein takes
two to three hours to be fully metabolized, meaning your blood sugar, energy, and feeling of satiety should be quite stable for at least a couple hours. I usually recommend people put 10-15
grams of protein in their smoothies for snacks and 20-30 grams of protein if the smoothie is being used as a meal replacement. Protein powders are a great way to add the adequate lean
protein into a smoothie without taking in too many calories or carbohydrates.

AM: What does protein do in our bodies?

AG: Protein takes longer than carbohydrates the body to fully break down into glucose (sugar), so you get a gradual stream of energy over two to three hours after eating protein rather than a quick spike and then a crash. Keeping blood sugar steady is essential in keeping one's energy and metabolic rate stable (and avoiding that afternoon energy slump which can lead to cravings for sugar and carbohydrates).

AM: What smoothie would you suggest to someone who is new to adding this into their routine?

MB: Our favorite, easy, palatable combination is our very own Clean Green Smoothie. The best part is it’s low in sugar, high in protein and dietary fiber to keep you feeling full and energized
for hours. We have included the recipe below.

-½ frozen banana
-½ cup of frozen cauliflower (trust us on this one)
-One handful of fresh spinach
-2 scoops of ALOHA Vanilla Protein Powder
-Your choice of plant-based milk (¾ cup for a smoothie bowl, 1 cup for a drinkable smoothie)

Read more from the May Issue and see The Skinny on Smoothies in mag.

THE ART OF THE SNACK

COLLARD WRAP TACOS WITH CITRUS SLAW

From Love and Lemons

Some may feel that this is a taco, but we also think of it as a great wrap that you can enjoy your favorite proteins with an array of veggies that will make lunch a little more exciting!

INGREDIENTS

6 to 8 medium collard leaves
2 cups shredded red cabbage
2 small oranges, segmented, plus remaining juice
2 scallions, chopped
juice and zest of 1 lime, plus lime wedges for serving
sea salt
cooked protein of choice* (see note below)
1 avocado, cubed
chopped cilantro

Creamy Chipotle Sunflower Sauce:

1¼ cups sunflower seeds
1 cup water
1 garlic clove
1 tablespoon white wine vinegar
1 tablespoon fresh lemon juice
½ teaspoon sea salt
chipotle paste or powder, to taste

DIRECTIONS

1. Make the chipotle sun cheese: In a blender, puree the sunflower seeds, water, garlic, vinegar, lemon juice, salt and chipotle paste or powder. Taste and adjust seasonings. Chill until ready to use.

2. In a medium bowl, mix together the shredded cabbage, orange segments, any juice you can squeeze out of remaining orange rinds, scallions, lime juice, lime zest, and a few generous pinches of salt. Chill for at least 10 minutes, or until ready to use. Taste and adjust seasonings just before you serve.

3. Prepare a medium pot of salted boiling water and a large bowl of ice water. 

Dip the collard leaves one at a time into the boiling water for 10 to 20 seconds until they turn bright green. Remove and immediately immerse into the ice water to cool for about 15 seconds. Place on papers towels to dry. Repeat with the remaining collard leaves. Before assembling, trim off the coarse part of the stem.

4. Assemble the wraps with the protein of your choice, the cabbage slaw, avocado and cilantro. Serve with the chipotle sun cheese and additional lime wedges.

NOTES

If you use tempeh, use the cooking method from this recipe.

If you use tofu, use the cooking method from this recipe.

If you use fish, drizzle tilapia with olive oil, a pinch of paprika, salt and pepper, and bake in a 350 degree oven for about 8 minutes, or until it flakes with a fork.

SMASHED CHICKPEA SALAD SANDWICH

From Vanilla and Bean

This is a great go to sandwich to enjoy that's filled with veggies, proteins and has a great tangy taste.

INGREDIENTS

For the Salad

1 Can Chickpeas drained and rinsed (aka Garbanzo) (425g)
1/4 C + 1 tbs Dill Pickles finely chopped (55g )
1/4 C Purple Onion finely chopped (about 1/2 an onion) (36g)
2 tbs Just Mayo or Vegenaise 28g
2 1/2 tsp Stone Ground Mustard 15g
1 1/2 tsp Apple Cider Vinegar 6g
1/4 tsp + 1/8 Sea Salt 2g
2 tsp Dill Weed fresh-chopped
1/8 tsp Turmeric optional for color and health!
8-10 grinds of fresh Black Pepper

For the Sandwich (options):

Multigrain Bread or Optional Gluten Free Bread
Sprouts
Kale
Shredded Carrots
Lettuce
Tomatoes

DIRECTIONS

1. Using a potato masher, rough-mash the chickpeas until most are smashed, but there are still some whole chickpeas left. Add the pickles, onion, Vegenaise, mustard, vinegar, salt, dill, optional turmeric and black pepper. Mix well. Taste for seasoning adjustment.

2. Store in a covered container for up to two days. Delicious alone or piled high on multigrain with accompanying veggies.

GREEN GODDESS SANDWICHES

From The Bojon Gourmet

Your greens were never this zippy! 

INGREDIENTS

Green Goddess Mayonnaise (makes enough for 4-6 sandwiches):

1/3 cup packed basil leaves
1/3 cup packed tarragon leaves
1/3 cup packed chopped chives
2 medium-large garlic cloves
2 anchovy fillets
zest and juice of 1/2 a lemon
1/4 teaspoon salt
1/2 cup good mayonnaise (such as Spectrum’s olive oil mayonnaise)

Pickled Spring Onions (makes enough for 4 - 6 sandwiches):

2 spring onions, bulb thinly sliced
1/2 cup white wine vinegar
2 teaspoons sugar
1 teaspoon fine sea salt
1/4 teaspoon black peppercorns, lightly crushed

Per Sandwich:

2 slices pan bread (something with a neutral flavor)
1/2 a small, ripe avocado, sliced
2 fat slices fresh mozzarella
1 medium-sized green zebra tomato (or other heirloom tomato), sliced
a few thin slices cucumber
several slices pickled onion
a handful of sprouts (such as broccoli sprouts), rinsed and dried
a couple of small lettuce leaves (butter or romaine), rinsed and dried

DIRECTIONS

Make the Mayonnaise:

In the bowl of a food processor, combine all ingredients except for the lemon juice (i.e., the basil, tarragon, chives, garlic, anchovies, lemon zest, salt, and mayonnaise) in the bowl of a food processor. Puree smooth, about 2 minutes, scraping down the sides of the bowl as needed. Blend in the lemon juice. Chill until needed.

Pickle the Onions:

In a medium-sized jar, combine the onions slices, vinegar, sugar, salt, and peppercorns. Put the lid on the jar and let sit for at least 10 minutes, shaking a few times to dissolve the salt and sugar. Use immediately or refrigerate until needed, up to 1 week.

Assemble the Sandwiches:

Toast the bread and spread both slices with a thick layer of the mayonnaise. Top with the avocado, mozzarella, tomato, cucumber, pickled onion, sprouts, and lettuce. Sandwich with the other slice of bread and press down gently. Optionally wrap the sandwich in parchment or secure with two toothpicks, and slice in half with a sharp serrated bread knife or chef’s knife.