The Ultimate Mermaid Recovery Smoothie
Last summer, Starbuck’s made headlines with their Unicorn Frappuccino. The Unicorn Frappuccino was a fun, colorful shake made with syrup and bright colored swirls. It was a fun drink that was enjoyed by all ages.
I am working with Tri Sirena so, I thought that I would make a fun recovery drink to share with all of our athletes. Siren means Mermaid in Italian, so what better theme to lend itself to my creation-- a Mermaid drink that is fun, colorful, but healthy! The colors that came to mind were ocean greens and blues. The challenging part was how to create all these colors with real food so that the drink would be full of antioxidants to help the body with recovery.
To get the lovely green color I used Enerex Greens. They are full of the nutrients vital for athletic performance. Vitamin C that is known to promote a healthy immune system and may also protect from the potential immune dip that occurs right after exercise. Iron which helps energy production. Vitamin K which promotes healthy bones.
For the contrasting purple, I selected blueberries. They are rich in antioxidants which may reduce oxidative stress and inflammation. New studies even show that they may improve recovery rates in athletes which as endurance athletes, is very important for our endless training weeks!
For the white base bananas, pineapples and coconut milk were used. Bananas are a good source of potassium which is important for muscle movement, regulating water levels and preventing muscle cramps. Pineapple contains bromelain that is known to aid in the digestion of protein and may curb inflammation in athletic injuries. Coconut milk is a great option for those with lactose intolerance. It contains all of its natural fatty acids which supports athletic mental strength.
For the blue, Swiss chard was used. Packed full of magnesium, potassium, and iron which all support muscle recovery.
This drink is perfect after a long workout or for a Sherpa!
- ½ can of coconut milk
- 1 cup of water
- 2 cups of frozen pineapple
- 1 banana
- Protein powder (Optional)
- 1 cup of blueberries
- A bunch of red kale stems or red cabbage
- ¼ cup boiling water
- ¼ tsp Greens
- 1 tbsp all natural peanut butter
- 1 tbsp water
1. Chop red kale ends or red cabbage. Place in a bowl, add boiling water then set aside for 30 minutes. This will create your blue liquid.
2. Blend the coconut milk, water, banana and optional protein powder in a high-speed blender to make the base mixture.
3. Divide the mixture into three portions and place in freezer.
4. In a separate small bowl add greens, peanut butter, and water. Mix until consistency is even and smooth. The mixture should not be running but easy to spread. Set aside.
5. In the meantime drain the blue liquid into a bowl, discard the kale stems/cabbage. Keep the water and allow it to cool fully.
6. Take one of the base mixtures from the freezer and add to high-speed blender, then add blueberries. Blend until fully mixed, move to the bowl and place in freezer.
7. Take one of the base mixtures from the freezer and add it into the high-speed blender. Add the blue water from the kale stems/cabbage and then place in freezer.
8. Scoop green mixture with a spoon and place mixture inside the glass, either in swirl or wave pattern. Since the consistency is a little thick the green mixture will stick to the sides of the glass.
9. Remove three mixtures (base, blue and purple) from the freezer and add the mixtures into your glass in the desired pattern.
10. If the smoothie if slightly runny then place in the freezer for 10-20 minutes before serving.
Written by Julie Sparkes, Siren Luminary
Julie is a Registered Holistic Nutritionist and an accomplished athlete that believes nutrition can be your medicine or your poison.
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