SMOOTHIE RECIPES

How To Make Nutritious & Delicious High Protein Smoothies & Shakes

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To Make Smoothies:

For Smoothies, Shakes (or Chunkies): Make the World’s Most Super-Nutritious & Delicious High-Protein, Nutrient-Dense Smoothies!

  • To make Smoothies a blender is usually used although we have a number of people that prefer to simply mix it with a spoon or shaker bottle to keep all of the chunks intact;
  • We generally use between ¼ – ½ cup of mix (¼ c for a single serving (a substantial snack) or ½ cup (for a meal) to 6-12+ ounces of liquid;
  • Add 4-8 ice cubes;
  • To boost protein further, add a scoop of P3 or P4 (P3-Paleo Pumpkin Seed Protein; P4-Peak Performance Plant Protein); you can also or alternately add a scoop of Superfood Macaroon Mix which provides quality protein and healthy fats;
  • Optionally add some frozen fruit (1/2 – 1 banana, or ½ cup of frozen blueberries or strawberries for example) and;
  • Blend for 30-45 seconds.
  • Liquid options include: water, almond, coconut, or regular milk or any combination of them as you prefer.

Healthy Shakes / Smoothies: you can incorporate one or more of the MyBodySymphony.com products: Superfood Protein Mix, Superfood Macaroon Mix, P3-Paleo Pumpkin Seed Protein, P4-Peak Performance Plant Protein, Pumpkin Seed Oil, etc. into just about any of the following recipes although most were originally developed using just Superfood Protein Mix. There are literally hundreds of variations!

Recipes

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Basic Smoothie

Combine In A The Following In A Blender

  • 4-6 ice cubes;
  • 8-12+ oz. of the liquid of your choice (almond or coconut mild recommended);
  • 1-2 scoops of Superfood Protein + Complete Meal Mix (hereafter referred to as SFM);
  • Blend and enjoy!
  • Adding a serving of frozen fruit will really take it up a notch (our favorites are frozen bananas, strawberries, mango, mixed berries, and/or pineapple);
  • If you’d like to increase the protein content, add a scoop of either P3 or P4;
  • Want to add some protein and healthy fats? Add a scoop of Superfood Macaroon Mix;
  • Want to add more EFAs? Add a tablespoon or two of Pumpkin Seed Oil.
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Chocolate Shake / Smoothie

Combine In A The Following In A Blender

  • 5-6 ice cubes;
  • ½ – 1 frozen banana;
  • 1-2 scoops of one or more of the following: Chocolate SFM, Chocolate Mac Mix, and/or Chocolate P3 or P4 plus a tablespoon of Pumpkin Seed Oil. Personally I like to add a scoop of all three since this is one of my main meals of the day.

Alternately you can make a Chocolate Shake using any of the Unflavored mixes of SFM, P3, P4, or Mac Mix (depending on what kind of nutritional profile you’re looking for) and adding a tablespoon or two of powdered cacao (along with ice and a frozen banana). Since cacao is a bit bitter, you may want to add some additional, healthy sweetener (especially if you’re using the Unflavored-Unsweetened versions of the products).

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Peanut Butter Smoothie

Combine In A The Following In A Blender

  • 5-6 ice cubes;
  • ½ – 1 whole frozen banana or other frozen fruit;
  • 1-2 tablespoons of your favorite peanut butter and 1-2 scoops of one or more of either Unflavored-Unsweetened or Unflavored-Naturally Sweetened SFM, Mac Mix, and/or P3 or P4 plus a tablespoon of Pumpkin Seed Oil. Personally I like to add a scoop of all three since I live on this stuff. If you use the Unsweetened SFM and/or P3/P4, you’ll probably want to add some healthy, natural sweetener.
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Banana Blueberry Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • ½ – 1 cup of fresh or frozen blueberries;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of SuperFood Protein Mix &/or Superfood Macaroon Mix depending on how substantial a meal you’d like this to be;
  • There are several flavors of Superfood Protein Mix that you can use which will obviously effect the flavor of the final product; There are also four different versions of Superfood Macaroon Mix which will also effect the flavor and texture of the finished product;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Carrot Raisin or Cinnamon Raisin Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana (the banana is optional in this recipe but we tend to like it with it);
  • ½ – 1 cup of chopped or shredded carrots;
  • 1-3 tablespoons of raisins;
  • Optional: 1 teaspoon to 1 tablespoon of cinnamon;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of SuperFood Protein Mix &/or Superfood Macaroon Mix depending on how substantial a meal you’d like this to be;
  • There are several flavors of Superfood Protein Mix that you can use which will obviously effect the flavor of the final product; There are also four different versions of Superfood Macaroon Mix which will also effect the flavor and texture of the finished product;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Banana Strawberry Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • ½ – 1 cup fresh or frozen strawberries (organic recommended since non-organic strawberries are among the most heavily sprayed with pesticides);
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of SuperFood Protein Mix &/or Superfood Macaroon Mix depending on how substantial a meal you’d like this to be;
  • There are several flavors of Superfood Protein Mix that you can use which will obviously effect the flavor of the final product; There are also four different versions of Superfood Macaroon Mix which will also effect the flavor and texture of the finished product;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Coconut Almond Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of Coconut Almond SuperFood Protein Mix &/or Coconut Almond Superfood Macaroon Mix depending on how substantial a meal you’d like this to be;
  • You can also make Chocolate Coconut Almond by using one scoop of Coconut Almond and one scoop of Chocolate Mix (either Superfood Protein Mix or Superfood Macaroon Mix or even a combination of the two); alternately you can add a tablespoon or two of cacao to the coconut almond mix (if so, you may want to add more natural sweetener as cacao is bitter);
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein; both come in Coconut Almond and Chocolate depending on what you’d like;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Butterscotch Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of SuperFood Protein Mix (use one of the unflavored varieties) depending on how substantial a meal you’d like this to be;
  • Add either butterscotch extract flavoring or you can add a few tablespoons of butterscotch chips (available in most supermarkets) to flavor it; adjust the amount of either or both to suit your taste;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein; both come in Unflavored versions;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Caramel or Salted Caramel Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of Caramel SuperFood Protein Mix (or use one of the unflavored varieties and add Caramel flavoring) depending on how substantial a meal you’d like this to be;
  • For Salted Caramel, add approx. ¼ teaspoon of sea salt;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein; both come in Caramel;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Gingerbread Smoothie

Combine In A The Following In A Blender

  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of Gingerbread SuperFood Protein Mix depending on how substantial a meal you’d like this to be; Alternately, you can buy Gingerbread spice already mixed or look up alternative recipes online; we recommend adding 10% total to the amount of dry mix used in the following ratio: Cinnamon 1 part, Ginger 1 part, Nutmeg ½ part, Allspice ½ part, and cloves ½ part.
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein; both come in Pumpkin Spice flavor;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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My Ultimate (Daily) Smoothie

Combine In A The Following In A Blender

  • 5-6 ice cubes;
  • ½ – 1 frozen banana;
  • 8-12+ oz. of almond or coconut milk (I use unsweetened vanilla);
  • Add 1-2 scoops of Superfood Protein + Complete Meal Mix (Coconut Almond is my favorite);
  • Add 1 scoop of Superfood Macaroon Mix (hereafter referred to as Mac Mix; I like both the coconut almond and chocolate and tend to alternate them);
  • Add 1 scoop of Peak Performance Plant Protein (hereafter referred to as P4);
  • Plus a tablespoon of Pumpkin Seed Oil (hereafter referred to as PSO) and blend.
  • It tastes great just like this and you can vary the flavor based on the flavor(s) of each product you use. Or you can use either the Unflavored-Unsweetened, or Unflavored-Naturally Sweetened Mix and add flavor elements as desired.

 

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Strawberry Smoothie

Combine In A The Following In A Blender

  • 5-6 ice cubes;
  • ½ – 1 cup of frozen strawberries;
  • 1-2 scoops of one or more of the following: Unflavored-Unsweetened or Unflavored-Naturally Sweetened SFM, Mac Mix, and/or P3 or P4 plus a tablespoon of Pumpkin Seed Oil. Personally I like to add a scoop of all three since I live on this stuff. If you use the Unsweetened SFM and/or P3/P4, you’ll probably want to add some healthy, natural sweetener to help the strawberry flavor pop.

 

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Mango Smoothie

Combine In A The Following In A Blender

    • 5-6 ice cubes;
    • ½ – 1+ cup of frozen mango chunks;
    • 1 scoop of one or more of either Unflavored-Unsweetened or Unflavored-Naturally Sweetened SFM, Mac Mix, and/or P3 or P4 plus a tablespoon of Pumpkin Seed Oil. I like to add a scoop of all three since I live on this stuff. If you use the Unsweetened SFM and/or P3/P4, you’ll probably want to add some healthy, natural sweetener.
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Banana Walnut or Pecan Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • ¼ – ½ cup of either walnuts or pecans;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of SuperFood Protein Mix &/or Superfood Macaroon Mix depending on how substantial a meal you’d like this to be;
  • There are several flavors of Superfood Protein Mix that you can use which will obviously effect the flavor of the final product; There are also four different versions of Superfood Macaroon Mix which will also effect the flavor and texture of the finished product;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Banana Carrot Walnut or Pecan Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana (the banana is optional in this recipe but we tend to like it with it);
  • ½ – 1 cup of chopped or shredded carrots;
  • ¼ – ½ cup of either walnuts or pecans;
  • Optional: 1-3 tablespoons of raisins;
  • Optional: 1 teaspoon to 1 tablespoon of cinnamon;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of SuperFood Protein Mix &/or Superfood Macaroon Mix depending on how substantial a meal you’d like this to be;
  • There are several flavors of Superfood Protein Mix that you can use which will obviously effect the flavor of the final product; There are also four different versions of Superfood Macaroon Mix which will also effect the flavor and texture of the finished product;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Chocolate: Indulgence, Strawberry or Coconut Almond Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • Optional: if you’d like to make Chocolate Strawberry add ½ – 1 cup fresh or frozen strawberries (organic recommended since non-organic strawberries are among the most heavily sprayed with pesticides);
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of SuperFood Protein Mix &/or Superfood Macaroon Mix depending on how substantial a meal you’d like this to be; Obviously use Chocolate Superfood Mix or Superfood Macaroon Mix if you have it; If not you can use either Naturally Sweetened-Unflavored or Unsweetened-Unflavored and add 1-2 tablespoons of cacao (and natural sweetener to your taste preference );
  • For Chocolate Coconut Almond use a combination of Chocolate and Coconut Almond Superfood Protein Mix &/or Superfood Macaroon Mix;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein; both come in chocolate; if you use one of the unflavored varieties simply add more cacao;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Peanut Butter or Chocolate Peanut Butter Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of SuperFood Protein Mix (use one of the unflavored varieties) depending on how substantial a meal you’d like this to be; if you’d like to make Chocolate Peanut Butter smoothie, simply use Chocolate Superfood Protein or Macaroon Mix; alternately you could simply add a couple of tablespoons of cacao and some additional natural sweetener;
  • Add 1-2+ tablespoons of your favorite peanut butter or peanut powder;
  • Optional: you can add a few tablespoons of peanut butter chips (available in most supermarkets) to make it even more indulgent;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein; both come in Unflavored versions as well as Chocolate depending on what you’d like;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Vanilla Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of Vanilla SuperFood Protein Mix (or use one of the unflavored varieties and add Vanilla extract) depending on how substantial a meal you’d like this to be;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein; both come in Vanilla;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!
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Pumpkin Spice Smoothie

Combine In A The Following In A Blender

  • Add the following to your blender:
  • 4-8 ice cubes;
  • ½ – 1 frozen banana;
  • 8-12+ ounces of liquid (you can use water, almond or coconut milk or several other options); we like to add liquid before the dry mix to help keep the powders from sticking to the sides of the blender;
  • 1-2 scoops of Pumpkin Spice SuperFood Protein Mix (or use one of the unflavored varieties and add Cinnamon & Ginger – 3 to 1 ratio recommended) depending on how substantial a meal you’d like this to be;
  • Optional: to boost protein content add 1 or more scoops of either P3-Paleo Pumpkin Seed Protein or P4-Peak Performance Plant Protein; both come in Pumpkin Spice flavor;
  • Optional if you’d like to increase the carbohydrate content, either add more fruit or add a few ounces of oats or granola;
  • Blend it for 30-60 seconds (it often helps to pulse it several times to get it going;.
  • We like our smoothies to be thick, to adjust the thickness use less or more liquid as desired;
  • Enjoy!

Even More variations: Superfood Protein Mix, Pumpkin Seed Protein, and Peak Performance Plant Protein all come in several flavors, so obviously, depending on which ones you use (or how you combine them) it adds a great deal to those variations. There’s Unsweetened-Unflavored, Naturally Sweetened-Unflavored, Chocolate, Coconut Almond, Vanilla, Caramel, Pumpkin Spice, and Gingerbread (the last three are new releases).

You can add one or more of the following ingredients as well:

  • Fruits (ranked from lowest to highest glycemic load): Limes, Strawberries, Apricots, Grapefruit, Lemons, Cantaloupe, Guava, Nectarines, Oranges, Pear, Watermelon,  Blueberries, Peach, Plum, Apples, Pineapple, Kiwi, Mango, Cherries, Prunes, Bananas, Grapes, Figs, Dates, Raisins.
  • Additional Seeds: Chia, Flax, Hemp, Pumpkin, Sesame, or Sunflower (either whole or milled).
  • Additional Concentrated Superfoods: Dozens to choose from based on your preference. Check out our two new products: Beetroot Powder and Beets Plus Carrots, Kale & Spinach Powder (more individual and combination superfood products are in the works).
  • Veggies: Alfalfa sprouts, arugula, asparagus, avocado (actually a fruit), bamboo shoots, bean sprouts, beets, Bok choy, broccoli, celery, cucumber, greens (beet or collard greens, dandelion, kale, mustard turnip), lettuce (endive, escarole, romaine, or iceberg) beans, mushrooms, okra, parsley, peppers (green, red, yellow, orange, banana, jalapeno), sea veggies (dulse, kelp, wakame, etc.), snow peas, spinach, summer squash, Swiss chard, tomatoes, water chestnuts, watercress, or zucchini.
  • Oils: Add either the oils or cold-milled powders of any of the following to boost the EFA content: Chia, Flax, Pumpkin, or Sesame Seeds, or Avocado oils are especially good choices for those wishing to increase their intake of specific EFAs and other nutrients.