Sunday: Welcome to Week 2!
This week we’re focusing on soups & smoothies!
Smoothies and soups are two of our favorite ‘tricks’ to pack multiple nutrient-dense foods into a single meal or snack.
For many, one of the obstacles to eating a more colorful, varied diet is adjusting to new flavors. If you’re not used to certain flavor profiles, it might feel challenging to add more of those foods into your meals. The good news is that we can grow to enjoy these flavors through gradual exposure – and smoothies and soups provide an easy, delicious way to do just that. In a smoothie, for example, blending bitter greens with tart citrus and sweet berries helps mask unfamiliar flavors, while soups can balance earthy root vegetables with savory herbs and a hint of sweetness from carrots or sweet potatoes.
Another common challenge is simply getting the recommended variety of colors into your diet, especially if you’re experiencing digestive issues or don’t have a big appetite. Smoothies and soups can be especially beneficial here, as both methods allow plant fibers to be blended or softened, making them easier on the digestive system. This can be a gentle way for those with digestive sensitivities to enjoy more nutrient-dense foods without overwhelming their system.
To-Do
1. Read through your Sunday Resources.
This week your resources includes:
- Our "How To Soup" Guide.
- A balanced smoothie formula you can use as a guide when making your own smoothie recipes.
- A 10-Recipe Soup & Smoothie E-book - feel free to follow exactly as is, or if you're feeling creative, use it as inspiration.
2. Plan Ahead.
Do your shopping and prep for the week to set yourself up for success.
Sunday (Week 2) Resources
A Guide to Soups
In the winter months, soups are a perfect vessel for with robust flavor profiles and multiple servings of colorful vegetables. Soup is usually easy to make in bulk, ready to heat and serve, which makes it convenient.
Here are some helpful tips to maximize colorful soups:
Choose a Flavorful Base:
Start with a flavorful broth or base, such as vegetable or bone broth, to enhance the overall taste of the soup.
Add Flavor:
Use Fresh Herbs and Spices: Incorporate fresh herbs and spices to add depth and complexity to the soup. Fresh herbs like thyme, rosemary, or cilantro can elevate the taste and add a potent dose of Anti-inflammatory phytonutrients
Experiment with Seasonings: Experiment with different seasonings like cumin, paprika, or curry powder to give the soup a unique and delicious twist without relying on excessive salt.
Add Umami Boosters: Include umami-rich ingredients such as mushrooms, soy sauce, or miso paste to enhance the savory flavors in the soup.
Citrus Zest or Juice: Brighten up the soup with a splash of citrus juice or zest. Lemon or lime can add a refreshing element and balance out the richness.
Finish with Fresh Ingredients: Just before serving, stir in fresh herbs like parsley or basil to add a burst of freshness to the soup.
Add Roasted Vegetables:
Add Root Veggies: Roast some of the vegetables before adding them to the soup. Roasting intensifies their natural sweetness and adds a caramelized flavor.
Layer Flavors: Build layers of flavor by sautéing aromatic vegetables like onions, garlic, and celery before adding veggies.
Incorporate Leafy Greens:
Add leafy greens like spinach, kale, or Swiss chard towards the end of cooking and watch them turn up their vibrant color and nutritional value.
Bulk up with Grains or Legumes:
Add quinoa, lentils, or beans to increase the soup’s volume while providing additional protein and fiber to keep you full longer thanks to the added protein and fiber.
Balance the Textures:
Mix and match: Include some veggies towards the end of cooking for a crisper bite while others can be simmered longer for a softer texture. For example, softer veggies like potatoes with crunchy corn gives an interesting texture.
Blend for Creaminess: Puree ingredients with an immersion blender to create a creamy texture without needing to use heavy creams. This also helps distribute flavors more evenly. Root veggies, legumes, whole grains, nuts (like cashews and peanuts) and seeds (for example sesame paste or tahini) make for some great dairy-free creamy texture.
The Balanced Smoothie Formula
Smoothies are an excellent way to experiment with new and diverse flavor profiles but that can be overwhelming if you don’t know where to start.
Never fear! Read on for a Rainbow Challenge coach-approved smoothie formula that you can use to guide your smoothie experimentation, as well as some information about each category and food examples:
FORMULA = PROTEIN + GREENS + FAT + FRUIT (& FIBER)
Protein
Protein is an essential part of building a balanced smoothie. Protein is especially important in the morning in promoting alertness, the release of satiety hormones, and supporting metabolic health, among other health benefits.
Here are some examples of sources:
- 1 serving of greek yogurt
- 1 serving of cottage cheese (trust us on this one! It's packed with protein and makes your smoothie taste like a milkshake)
- 1 serving of your favorite protein powder
- Collagen* powder supplement
- 1 TBSP of hemp seeds (also packed with healthy fats and fiber)
- 1 TBSP of nut butter or nuts (eg. almond, walnuts, cashew)
*Although collagen is a great source of protein, it’s not a complete protein and should be used as a supplement; we suggest using it in combination with nuts and/or seeds for a more well rounded amino acid support.
Greens
Smoothies are an excellent vessel for those daily servings of greens. Greens provide ample amounts of fiber, phytonutrients, and vitamins & minerals, as well as good amounts of water to support hydration.
Some of our favorites are:
- Spinach
- Arugula
- Kale (pro-tip: try baby kale, it's milder and less fibrous)
- Romaine lettuce
- Parsley
- Mint
- Cilantro (great when paired with citrus fruits!)
- Broccoli sprouts (packed with sulforaphane, a potent anti-inflammatory plant compound that supports liver health and detoxification)
Fat
Healthy fats are another critical part of balanced smoothie making. Not only do fats provide high amounts of anti-inflammatories, fat-soluble vitamins, and minerals, but they help keep you full and energized until your next meal.
Some healthy fats that work great in smoothies include:
- Nuts* (eg. walnuts, almond, pistacho, macadamia)
- Nut butter* (eg. peanut, almond, cashew)
- Seeds* (eg. pumpkin (for a healthy dose of zinc!), chia, ground flaxseed, sesame, sunflower)
- 1-2 tsp Olive Oil
- 1-2 tsp MCT Oil
*Nuts & seeds are a great source of all 3 macronutrients: fats, protein, and carbohydrates – in addition to all the vitamins, minerals, antioxidants, and phytonutrients!
Fruit and Fiber
What’s a smoothie without some fruit? We totally agree but it’s important to remember the formula here. Fruit provides color, fiber, and antioxidants but without the other balanced smoothie components (i.e. protein and fat), fruit-only smoothies can cause that all-to familiar energy spike (and crash) that doesn’t set you up for success.
Prioritizing fruit with high fiber content is going to help slow down digestion, offering you a sustained release of energy.
Read below for some ideas:
- Berries (blueberries, raspberries, blackberries, and strawberries)
- Avocado (yes it's a fruit! And makes your smoothie nice and creamy)
- Apples
- Oranges
- Lemons*
- Grapefruit*
- Kiwi
- Pears
- Banana
- Fresh coconut (this also gets in your serving of healthy fats)
- Seasonal fruit
As we enter the summer months, think about incorporating seasonal fruits into your smoothies. If you live in the US, here are some coach-approved options:
- Apricots
- Peaches
- Plums
- Nectarines
- Cherries
- Strawberries
- Blueberries
- Mango
- Watermelon
- Avocado
*Most of us instinctively add more sweet to offset bitter greens, but tart citrus like lemon and grapefruit are a great addition to a smoothie with bitter greens like kale. Sour/tart helps to balance the flavor – so give this a try especially if you find the greens too strong and you’re interested in training your palate to like more bitter veggies.
Recipes
Hopefully this formula will help you start to experiment and get creative making smoothies – in the meanwhile, clear here for a mini eBook with some soup & smoothie recipes to get you started.
Suggested Supplements
While I highly suggest you set a foundation with whole food, I (Lara here!) get a lot of questions about supplement recommendations.
One of the other benefits of smoothies is it allows us to “sneak” in supplements to balance our nutritional needs. I’ll include my Fullscript Protocol “Smoothie Boosters” and link HERE if you’re curious