In this article, I present my daily superfood smoothie. Yes, it’s full of micronutrients from kale, berries, matcha, and turmeric. But the texture and taste comes from avocados, protein powder, and soaked chia seeds.

It is quarantine day 73. Our Healthzilla team started remote work and voluntary self-isolation in March wayyy before Singapore’s official “Circuit Breaker” measures kicked in. I received an email from the Ministry of Manpower encouraging employers to adopt telecommuting or videoconferencing to allow employees to work from home so we went cold turkey.

Although I miss the office, the face to face meetings with the team, the hustle and bustle of the CBD, my favorite coffee shops and lunch restaurants, I have somehow managed to make good use of the 1.5 hours I save on my daily commute. Elevating my #quarantinebreakfast to hipster coffee shop level has been one of the best ways to bring joy to the (otherwise relatively dull) quarantine life and supercharge me for the day. The most essential part of this hipster coffee experience is my smoothie. The emperor, no, the KING of smoothies.

And worry not my intermittent fasting fanatic friends (IFFFs as I fondly call you). You can easily try out the recipe at lunch or whenever your fasting timer is finished. I do the full 16-hour fast a few times a week but prefer to start it earlier in the previous day – I’d usually have dinner at 5 PM with the kids which means I get to have breakfast around 9 AM the next morning. Nonetheless, if you prefer to have your dinner later on and extend your fast until noon or early afternoon, feel free to indulge in this mind-blowing smoothie experience then and call it a brunch.

The highlight of my #quarantinebreakfast is the green smoothie in the middle.

What do you need for a superfood smoothie?

So what does this magical smoothie contain then? Here is the list of ingredients, perfected over time, and later on I’ll explain why exactly have I come up with this list. I’m not going to give you the exact amounts as you need to explore and find the perfect balance that works for you.

Chia seeds (1 tbsp)
Matcha powder (roughly 1 tsp)
Berry powder (bilberry, lingonberry, sea buckthorn, cranberry) in case you can’t purchase fresh or frozen berries of your preference (anything between 1 tsp and 1 tbsp)
Turmeric & black pepper (start easy on these and increase over time)
Protein powder of your choice (1-2 tbsp). Alternatively, you can add yogurt/skyr for extra protein and texture
Kale (1-2 large leaves)
Avocado (1/4 to 1/2, depending on the size of the fruit)
Fresh or frozen strawberries and blueberries
Water / ice / milk / plant-based “milk” of choice

My version of the recipe is vegan and keto-friendly as I use plant-based protein powder or yogurt and usually stick to water for the liquid part of the recipe. Super tasty and healthy – I’m digging into the health part later in this post.

Should you need some extra sweetness, you can add a drizzle of manuka honey. Another idea is to add half a frozen banana into the mix for extra sweetness and texture – just remember to toss it in the freezer the night before. If you’re used to consuming sweet items (such as granola, yogurt, fruits) in the morning, it will take a while to get used to options that are less sweet.

How do you prepare a superfood smoothie?

The first step is prepping the chia seeds, and this is something I recommend you do the previous night. Soaking them in water overnight makes them easier to digest, and allows for the nutrients to be better absorbed and assimilated in your body. I use half a cup of water for 1 tbsp of chia seeds and keep the cup in the fridge so it’s nice and cool in the morning.

The second step is blending. Grab your soaked chia seeds, pour them into your blender, and then add all the other ingredients and blend thoroughly. I’d recommend you to use a moderate amount of liquid in the beginning as it’s easy to add more later on if the consistency doesn’t feel right.

The third and final step is enjoying your delicious creation. Pour it into a tall glass and slurp away. You can also pour it into your tumbler and take it to work with you in case your fasting timer ends later in the day. That is if we ever get to return to the office.

The health benefits of the superfood smoothie

Why did I choose that long list of ingredients then? Besides the taste, I wanted to make sure my smoothie keeps my hunger at bay for hours and provides me a ton of nutrients, vitamins, and all the other good stuff. Here’s a more comprehensive explanation for each and every item on the recipe.

Chia seeds for omega-3 and fiber

Chia seeds are rich in omega-3 fatty acids, fiber, protein, calcium, and zinc. Check out this Harvard School of Public Health article to read more about how they may prevent the development of various chronic diseases when eaten as part of a balanced plant-rich diet.

Matcha Powder for teein and flavor

This green Japanese wonder powder is produced by grinding dried leaves of the Camellia sinensis tea plant which is the same plant from which manufacturers derive all types of green tea. Matcha provides antioxidants that are beneficial to health. Read more about the amazing health benefits of matcha on this Medical News Today article.

Berry powder for vitamins and fiber

As I’m unable to buy fresh or frozen bilberries and lingonberries in Asia, I’ve become a huge fan of dried berry powders. I purchase large amounts whenever I travel to Europe (quite frequently due to work). In addition to being healthy and delicious, berries are packed with vitamins, antioxidants, and natural fibers. Berries contain many components, but anthocyanins, the phenolic compounds that give berries their red, blue, and purple colors, have been found to have a wide range of health-related properties, including antioxidant, antitumorigenic, anti-inflammatory, hypoglycemic, and antimicrobial effects. This study offers a lot of information about bilberry and it’s health benefits.

Turmeric for anti-inflammation

Turmeric and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer's, and cancer. It's a potent anti-inflammatory and antioxidant, aids in the management of hyperlipidemia (high cholesterol), and may also help improve symptoms of depression and arthritis. Check out these studies [1] [2] to discover more about the health benefits of turmeric.

Remember to throw some black pepper in the mix to boost the absorption of curcumin.

Protein powder for macronutrients

I usually add one or two spoonfuls of pea protein powder to the mix to increase the protein content of my smoothie in order to keep my hunger at bay for long. Pea protein is vegan, tastes good, is easy to digest, and blends nicely with the other ingredients. Read this Healthline article about pea protein powder to dig deeper into its health benefits.

If you don’t happen to have protein powder in your cupboard or don’t like the taste of it, you can easily ramp up the protein content of your smoothie by using unsweetened (Greek) yogurt or vegan yogurt, skyr, or even cottage cheese – they all blend nicely and offer a variety of other health benefits.

Kale for fiber and micronutrients

One of the most nutrient-dense foods on the planet, the king of super healthy greens, not only tastes amazing but is also packed with fiber, antioxidants, calcium, vitamins C and K and iron. Additionally, it is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties as explained in this Healthline article. If you wanted to get super geeky about increasing kale’s bile acid binding effects which are linked to lowering cholesterol levels in your body, you’d steam your kale before throwing it in the blender. I don’t but I might someday in the future.

Avocado for healthy fats and smoothie texture

I use a quarter or half an avocado for my smoothie for four reasons: 1. it tastes super nice; 2. It has excellent nutritional value; 3. it is loaded with healthy fats and fiber so I won’t be hungry too quickly; 4. it brings such a satisfying, smooth texture to your smoothie. Read more about all the wonderful science-backed health benefits of avocado in this article. One fabulous thing related to my avocado addiction is the weekly walk to my local fruit shop that sells the best avocados – they’re always ripe and perfect. The walk is about 3km one way so I get a good amount of steps and plenty of fresh air on the way.

Strawberries for flavonoids and sweetness

I add a few fresh strawberries to my smoothie for some sweetness. While living in Asia I always try to buy Korean strawberries (as they simply taste amazing) but as a Finn, one of the culinary highlights of my year is tasting the first batch of Finnish strawberries. If you ever get a chance to try them out, I say go for it. In addition to their beautiful taste, strawberries pack tons of vitamins and antioxidants. According to this study, a plethora of studies have examined the benefits of strawberry consumption, such as prevention of inflammation disorders and oxidative stress, reduction of obesity-related disorders and heart disease risk, and protection against various types of cancer.

Read more about strawberries’ science-backed health benefits in this Medical News Today article and Healthline article.

Smoothie is one of the easiest ways to incorporate several superfoods into your diet.

This smoothie is super fulfilling and rich and should satisfy both your tastebuds and hunger for quite a while if you’re an office rat like me. However, if you’re aiming for the full hipster coffee shop breakfast/brunch experience I mentioned in the beginning, you’ll need a few other dishes too. I’ll share them in another post which gives you some time to perfect your smoothie skills.

Comments, suggestions, ideas, feedback? Share your thoughts in the comments.

Stay safe and stay healthy!

Lockdown Diaries 2: King of Superfood Smoothies