The Urban Smoothie

the Urban Nutritionist THE URBAN SMOOTHIE SERIES Affordable Superfood Smoothies at about $2 a day!

the Urban Nutritionist

Tropical Spirulina Ingredient

Brand/Store

Serving Size

Banana

Trader Joe’s

One

.19

Strawberries

Whole Foods Market

4oz

.42

Mango

Trader Joe’s

2oz

.22

Pineapple

Whole Foods Market

2oz

.22

Spirulina

Vitacost brand

1 Teaspoon

.13

Coconut Oil

Vitacost brand

1 Tablespoon

.20

Non-Dairy Milk

Trader Joe’s

8oz

.37

54oz

Price Per Day

$1.75

THE URBAN SMOOTHIE SERIES


Spirulina • High in Protein, Omega-3s, Chlorophyll, Calcium, Iron, and much more • Detoxifies the blood • Anti-Inflammatory • Highly beneficial for those with Type 2 Diabetes • Contains highly effective Antioxidants



Coconut Oil Saturated fat found to actually be healthy Helps burn fat Anti-bacterial/viral/fungal Great for cholesterol; lowers “bad”, raises “good” • Benefits brain-health (great for Alzheimer’s and epilepsy) • • • •



Anti-Inflammatory Ingredient

Brand/Store

Serving Size

Price Per Day

Blueberries

Whole Foods Market

4oz

.75

Pineapple

Whole Foods Market

4oz

.45

Superfruit Blend

Navitas (Vitacost)

1 Teaspoon

.48

Turmeric

Starwest Botanicals (Vitacost)

½ Teaspoon

.04

Hemp Oil

Nutiva 24oz (Vitacost)

1 Tablespoon

.24

Non-Dairy Milk

Trader Joe’s

8oz

.37 $2.33



Superfruit Blend • Raw freeze-dried Goji berry, Acai berry, and Pomegranate powder • Some of the most antioxidant-loaded fruits • High in Vitamin C • All three fruits are very anti-inflammatory



Turmeric • Has more than two dozen anti-inflammatory compounds • Studies have shown it to have an effect on treating and preventing cancer on a level that compares favorably to pharmaceuticals • Detoxifying; helps the liver release toxins • Aids in healthy digestion



Hemp Oil • Only known source of perfectly balanced Omegas found naturally • Lowers cholesterol • Lowers risk of heart attack • Anti-inflammatory



Digestive Aid Tropical Ingredient

Brand/Store

Serving Size

Price Per Day

Banana

Trader Joe’s

One

.19

Pineapple

Whole Foods Market

4oz

.45

Mango

Trader Joe’s

4oz

.45

Ginger


½ Teaspoon

.06

Aloe Vera

Lily of the Desert:

Inner Fillet Gel (Vitacost)

2oz

.31

Non-Dairy Milk

Trader Joe’s

8oz

.37 $1.83



Ginger • • • •

Great for digestion Anti-inflammatory Improves nutrient absorption Strengthens immune system



Aloe Vera • Exceptionally high number of vitamin and minerals • Helps digestion; regulates elimination cycles, keeps healthy intestinal flora in balance • Detoxifying • Alkalizing • Anti-inflammatory • Boosts immune system



Digestive Aid Berry Ingredient

Brand/Store

Serving Size

Price Per Day

Banana

Trader Joe’s

One

.19

Strawberries

Whole Foods Market

4oz

.42

Raspberries

Whole Foods Market

3oz

.62

Ginger


½ Teaspoon

.06

Berrytastic

Vitacost Brand

1 Scoop

.43

Non-Dairy Milk

Trader Joe’s

8oz

.37 $2.09







Berrytastic • Green powder composed of a variety of plantbased foods • Probiotic Complex to aid in healthy digestion • Contains fruits, vegetables, greens, sprouts and algae



Chocolate Hemp Protein Ingredient

Brand/Store

Serving Size

Banana (Frozen)

Trader Joe’s

One

.19

Hemp Protein

Nutiva 3lb bag

3 Tablespoon

.67

Coconut Oil

Vitacost brand

1 Tablespoon

.20

(Vitacost) 54oz

Price Per Day

Steel Cut Oats

Bob’s Red Mill 54oz (Vitacost)

¼ cup

.17

Raw Cacao Powder

Vitacost Brand

1 Tablespoon

.20

Non-Dairy Milk

Trader Joe’s

8oz

.37 $1.80



Hemp Protein • Complete protein; contains all amino acids (including essential) in good quantities • Easily digested • High in fiber






Steel Cut Oats • Slow-burning carbs; good source of lasting energy • ¼ cup provides 7 grams of protein • Fiber can help in weight-loss as well • Low glycemic index helps prevent diabetes • Known to decrease high blood pressure



Raw Cacao Powder • Its antioxidants are amongst the most effective known • Lowers “bad” cholesterol and overall risk of heart disease • Causes the release of feel-good neurotransmitters, causing one’s attitude to improve • It’s a version of chocolate that’s good for you!



Detox Hemp Ingredient

Brand/Store

Serving Size

Banana (Frozen)

Trader Joe’s

One

.29

Pineapple

Whole Foods Market

2oz

.22

Spinach

Whole Foods Market

2oz

.19

Hi-Fiber Hemp Protein

Nutiva 3lb bag

3 Tablespoon

.45

Berrytastic

Vitacost Brand

1 Scoop

.43

Chlorella Powder

Vitacost Brand

½ Scoop

.09

Non-Dairy Milk

Trader Joe’s

8oz

.37

(Vitacost)

Price Per Day

$2.04



Hemp Protein • Complete protein; contains all amino acids (including essential) in good quantities • Easily digested • High in fiber



Berrytastic • Green powder composed of a variety of plantbased foods • Probiotic Complex to aid in healthy digestion • Contains fruits, vegetables, greens, sprouts and algae



Chlorella Powder • Algae packed with many vitamins and minerals, and contains all essential amino acids • Highly detoxifying; binds well with toxins in the body to flush them out • Anti-cancerous • Studies have shown it can improve blood sugar levels and lower high blood pressure



Weight Loss Cinnamon Cocoa Ingredient

Brand/Store

Serving Size

Banana

Trader Joe’s

One

.19

Kale

Whole Foods Market

2oz

.22

Spinach

Whole Foods Market

2oz

.19

Raw Cacao Powder

Vitacost Brand

1 Tablespoon

.20

Cinnamon

Starwest Botanicals

1 Teaspoon

.02

Cayenne


½ Teaspoon (start w/ ¼ Tsp)

.02

Hemp Oil

Nutiva 24oz (Vitacost)

1 Tablespoon

.24

Non-Dairy Milk

Trader Joe’s

8oz

.37

(Vitacost)

Price Per Day

$1.45



Raw Cacao Powder • Its antioxidants are amongst the most effective known • Lowers “bad” cholesterol and overall risk of heart disease • Causes the release of feel-good neurotransmitters, causing one’s attitude to improve • It’s a version of chocolate that’s good for you!



Cinnamon • Helps weight-loss by boosting your metabolism through increased blood flow • Its antioxidants are amongst the best known • Anti-bacterial and Anti-microbial



Cayenne • • • • •

Boosts immune system Stimulates weight-loss Anti-inflammatory Stimulates the digestive track Stimulates circulatory system, encouraging detoxification



Hemp Oil • Only known source of perfectly balanced Omegas found naturally • Lowers cholesterol • Lowers risk of heart attack • Anti-inflammatory



Recovery Protein Shake Ingredient

Brand/Store

Serving Size

Banana (Frozen)

Trader Joe’s

Two

.38

Chlorophyll

Vitacost brand

1 Tablespoon

.21

Coconut Oil

Vitacost brand

1 Tablespoon

.20

1 Scoop

.98

Chocolate Warrior Blend

16oz 54oz

Sunwarrior 2.2 lbs (Vitacost)

Price Per Day

Maca Powder

Maca Magic

1 Teaspoon

.07

Non-Dairy Milk

Trader Joe’s

8oz

.37

2.2 lbs (Vitacost)

$2.21



Chlorophyll • • • • • •

Cleans, builds and oxygenates the blood Removes toxins Anti-inflammatory Alkalizing Fights bad breath and body odor Also found in plant foods, especially high in green vegetables (it’s what makes them green!)






Warrior Blend Protein • Unique combination of Hemp, Pea, and Cranberry protein • Especially high in amino acids most needed by athletes • Optimized to increase lean body mass while decreasing body fat



Maca Powder • Boosts energy, increases stamina • Promotes growth in muscle mass with proper workout regimen • Helps restore red blood cells • Promotes sexual function in both men & women



Immune Booster Ingredient

Brand/Store

Serving Size

Orange Juice

Whole Foods Market

12oz

.56

Pineapple

Whole Foods Market

4oz

.45

Mango

Trader Joe’s

4oz

.45

Ginger



.06

Cayenne



.02

Whole Foods Market

One clove

.03

Garlic (chopped or crushed)

Price Per Day

$1.57







Cayenne • • • • •

Boosts immune system Stimulates weight-loss Anti-inflammatory Stimulates the digestive track Stimulates circulatory system, encouraging detoxification



Garlic • • • • •

Boosts immune system Anti: bacterial, viral, fungal Stimulates weight-loss Anti-inflammatory Stimulates circulatory system, encouraging detoxification and increasing heart health



Urban Berry Ingredient

Brand/Store

Serving Size

Price Per Day

Banana

Trader Joe’s

One

.19

Strawberries

Whole Foods Market

4oz

.42

Blueberries

Whole Foods Market

2oz

.37

Raspberries

Whole Foods Market

2oz

.42

Superfruit Blend

Navitas (Vitacost)

1 Teaspoon

.48

Non-Dairy Milk

Trader Joe’s

8oz

.37 $2.25



Superfruit Blend • Raw freeze-dried Goji berry, Acai berry, and Pomegranate powder • Some of the most antioxidant-loaded fruits • High in Vitamin C • All three fruits are very anti-inflammatory
