Festive ‘Eggnog’ or Pumpkin Spice Smoothies/Shakes

Posted on December 17, 2017 by Cat

Giant pumpkin on the vine

By Cat, Dec 2017 (Image, right, from Wikimedia Commons; image below from Wikimedia Commons)

I’ve adapted these morning smoothie-like drinks from ones by Dr. Alan Christianson, a naturopathic physician who did the online Adrenal Reset Summit. Much simpler than my regular morning smoothie, but also more festive.

Dark chicken eggs in straw

I make several substitutions for more natural, real-food ingredients, to replace his Adrenal Reset Shake product* (a pea-protein powder with additional ingredients designed to support the adrenals), and provide 25 – 30 grams protein.

[* See Dr C’s original recipes (1); his product page (2) for the ingredients in his product; and see my Notes About Ingredients section below, for more about my substitutions.]

Note about ingredients

All the basic ingredients listed below are designed to support your mitochondria (energy-producing part of your body’s cells) and adrenal glands, plus stabilize blood sugar.

‘Milk’ and flax seeds

If you have access to fresh raw goat or cow’s milk, use that in these smoothies/shakes, and also add ground flax seeds to get their nutritional benefits which includes a good balance of soluble and insoluble fiber. Otherwise, use unsweetened flax milk (and skip the added ground flax seeds).

Protein

Because I don’t use most commercial protein powders including whey and pea, due to a food sensitivity problem, I choose a different source of protein, specifically coddled eggs or whole-fat cottage cheese and Bob’s Red Mill Whey Protein Powder (uses low-temperature method to dry the whey fraction to a powder). If you don’t have a problem with good quality protein powders, you can use that instead.

Pectin and resistant starch

Dr. C’s recipes use his Adrenal Reset Shake product, a protein powder with other beneficial ingredients including apple pectin and resistant starch. If you don’t use his product, I highly recommend adding apple for the pectin (in the peel), and resistant starch such as potato starch or plantain starch.

Pectin is a type of soluble fiber that is healing for the gut. Resistant starch, such as potato and plantain starch, is a pre-biotic fiber that feeds the beneficial microbes in your gut, producing short-chain fatty acids like butyric acid. Both promote stable blood glucose.

Coconut vs MCT oil

Medium-chain fatty acids (MCFAs)  such as those in coconut or MCT oil, are favored fuels by the energy-producing mitochondria in human cells; this means they are great for increasing your overall energy, and thus support the adrenal glands. They also support the immune system, and aid in the absorption and retention of magnesium, calcium and some amino acids. (3) Coconut oil also contains oleic acid (a mono-unsaturated or Omega-7 fat), and linoleic acid (an essential poly-unsaturated fat) (3,4).

Coconut oil is a natural source of medium-chain fatty acids, whereas MCT oil is a synthetic (man-made) source; for this reason I prefer coconut oil, even though it is not as rich in the medium-chain fatty acids as MCT oil.

Holiday ‘Eggnog’ Smoothie/Shake

See Notes About Ingredients, above, for more information about sources of protein, pectin and resistant starches that support your overall health, including your adrenal glands.

Ingredients & Equipment:

  • Protein:
  • 2 fresh eggs, coddled OR ½ cup whole-fat cottage cheese
  • 1 serving protein powder (I use Bob’s Red Mill Whey Protein Powder) to provide 15 – 20 grams protein
  • Fruit & nuts:
  • 2 medjool dates, pitted
  • ¼ large or ½ small apple, with peel, coarsely chopped
  • ¼ cup raw cashews
  • Smoothie:
  • 1 cup fresh, raw milk or unsweetened flax milk
  • 1 Tbsp coconut oil
  • 1 Tbsp potato or plantain starch (resistant starch)
  • 1 Tbsp ground flax seeds (only if using raw dairy milk)
  • ¼ tsp freshly ground nutmeg
  • ¼ tsp allspice
  • 1 cup crushed ice (optional)
  • 2 – 4 drops liquid stevia extract or vanilla creme-flavored liquid stevia extract
  • Equipment
  • knife
  • blender

Directions:

  1. Prep: If using eggs, coddle them first, then set aside.
  2. Pit the dates then chop coarsely; wash then chop apple.
  3. Smoothie/shake: To blender, add flax milk, coddled eggs or cottage cheese, and coconut oil.
  4. Add protein powder and resistant starch
  5. Add cashews and spices.
  6. Add ice (if using – I don’t)
  7. Blend until smooth.
  8. Garnish with a light sprinkle of freshly ground nutmeg.

Pumpkin Spice Smoothie/Shake

See Notes About Ingredients, above, for more information about sources of protein, pectin and resistant starches that support your overall health, including your adrenal glands.

Ingredients & Equipment

  • Protein:
  • 2 fresh eggs, coddled OR ½ cup whole-fat cottage cheese
  • 1 serving protein powder (I use Bob’s Red Mill Whey Protein Powder) to provide 15 – 20 grams protein
  • Fruit & pumpkin:
  • 1 pumpkin (for ½ cup mashed pulp, and toasted seeds); alternately you can used canned mashed pumpkin (not pumpkin pie mix) and bulk toasted pumpkin seeds
  • ¼ large or ½ small apple, with peel, coarsely chopped
  • ½ organic banana, frozen – with skin
  • Smoothie:
  • 1 cup fresh, raw milk or unsweetened flax milk
  • ½ Tbsp organic, raw, local honey
  • 1 Tbsp coconut oil
  • 1 Tbsp potato or plantain starch (resistant starch)
  • ½ tsp pumpkin pie spice
  • 1 Tbsp toasted pumpkin seeds
  • 1 Tbsp ground flax seeds (only if using raw dairy milk)
  • 1 cup crushed ice (optional)
  • Equipment
  • knife
  • bowl (for pumpkin pulp)
  • blender

Directions

  1. Prep: Freeze banana in its skin. When ready to use, cut it into 1″ thick chunks.
  2. If using eggs, coddle them first, then set aside.
  3. Wash then chop apple.
  4. Pumpkin (skip this step if using canned mashed pumpkin and bulk toasted pumpkin seeds):
    1. Scoop out seeds; if desired, soak them overnight to improve their nutritional benefits. Then toast them .
    2. Scoop chunks of pumpkin pulp into blender, and puree. Transfer ½ cup to a bowl and the remainder to a storage jar or container for freezer.
  5. Smoothie/shake: To blender, add dairy or flax milk, coddled eggs or cottage cheese, and coconut oil.
  6. Add reserved pumpkin puree.
  7. Add protein powder and resistant starch.
  8. Add honey. spices and flax seeds (if using).
  9. Add ice (if using – I don’t)
  10. Blend until smooth.
  11. Add toasted pumpkin seeds and lightly blend a few seconds.
  12. Garnish with a light sprinkle of ground cinnamon or ginger.

References

  1. Dr C’s recipes:  drchristianson.com/wp-content/uploads/2017/12/Holiday-Shake-Recipes.pdf; also /drchristianson.com/dr-cs-healthy-holiday-eggnog
  2. Dr C’s Adrenal Reset Shake label: shop.drchristianson.com/collections/thyroid/products/adrenal-reset-shake-french-vanilla
  3. Fatty acids in coconut oil: thevirgincoconutoil.com/articleitem.php?articleid=163
  4. Fatty acids in coconut oil, and their benefits: livestrong.com/article/363811-the-fatty-acid-composition-of-coconut-oil

About Cat

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