Brigid Titgemeier makes a low-glycemic mixed-berry smoothie with frozen cauliflower rice, beef protein, almond butter, and ginger. Her continuous glucose monitor showed only a 13-point blood sugar rise. The thick, purple drink delivers anti-inflammatory compounds and sustained energy without spiking glucose.
Okay, we're back in my kitchen. We're going to make the low glycemic mixed berry smoothie. If I'm making a smoothie, this is my go to. Not only because I love the anti inflammatory benefits, but I love the flavor profile and I also love the fact that it is super low glycemic. So I tested this recipe on my continuous glucose monitor that helps you see the glucose response to any foods or meals that you're eating. And I had a 13 point glucose rise, which is very steady. It's going to help to just maintain energy brain function for hours after eating it. And it also is surprisingly super filling. I'll be full for several hours after drinking it. Okay, let's get into it. So we're going to start with one cup of water. I'm going to pour that into the blender. After I add the water, I'm going to do two tablespoons of a dairy free coffee creamer. I love nut pods, the original for this. The reason is some people will message me and be like, why do you recommend dairy free coffee creamers? They have gums in them. Unless you have a lot of GI issues, the gums shouldn't be too much of a problem. And the texture and flavor profile that it creates is, I think, worth it. You could also just do one cup of almond milk, unsweetened almond milk, or the nut milk of your choice if you're not really a fan of nut pods. This was actually something that one of the dietitians on my team, Jamie, realized is that adding the water with the nut pods, 2 tablespoons of the nut pods, helps to just create a really creamy texture and consistency, which I'm all about. The next item that I'm gonna add is rice cauliflower. You want it frozen, not refrigerated. That will definitely change the not only flavor profile, but also the texture. So I'm just gonna dive right into this Tupperware of the frozen cauliflower. We'll just dump this in here. I'm gonna get a little more because I don't think I filled it all the way. Some people are a little hesitant to try adding cauliflower rice because adding cauliflower to a smoothie seems kind of weird. But it helps a lot with including like this creaminess. And it's a great way to add vegetables, non starchy vegetables specifically to your smoothie without really drastically changing the taste. Like kale. Kale will change the taste of a smoothie much more than something like cauliflower. Rice. And they're both in the cruciferous vegetable family. So you get the hormonal and detoxification benefits of having a cruciferous vegetable like cauliflower, like you would kale. Okay, next I'm gonna go for the organic berry blend. These are frozen berries. Frozen berries have the same level of nutrient density as fresh and sometimes actually higher levels of nutrient density than fresh. So this is half of a cup. Technically the recipe is 3/4 of a cup. Blueberries are incredible for the anti inflammatory benefits and they actually are a low glycemic fruit. So they're not going to spike your blood sugar really intensely. Next we have the protein powder. My favorite protein powder is this Be well by Kelly protein powder. It's a grass fed beef protein isolate. This is the vanilla flavor. So protein powders are really hard sometimes to find a high quality brand that's using high quality ingredients. And sometimes companies will throw in like a multivitamin in their protein powder where they're like, oh, we also have all these vitamins in here and they're synthetically adding them. Or like here, here's your probiotic. And it's like, I don't want your multivitamin and I don't want the probiotics in my protein powder. I just want protein powder. So this Be well by Kelly protein powder is just grass fed beef and then vanilla and monk fruit is the third ingredient. So it's sweetened with monk fruit, which is a more natural sweetener. Super low glycemic response. And in one Scoop you get 23 grams of protein, which is pretty amazing. The other thing that I love about it is that it's packed with collagen amino acids, collagen supporting amino acids, but it also has branched chain amino acids and it has a complete amino acid profile. So the issue with collagen, for instance, is that it is not a complete protein source. It doesn't have all of your essential amino acids. But this protein from Bolby Kelly has all of your essential amino acids, which makes it like collagen with a boost is the way that I think about it. I'm gonna get the scooper, I'm gonna add that really this recipe should have almond butter. I messed up a little when I was at the store and I bought the wrong thing. This is a mix nut butter. So I'm just gonna take. This is two tablespoons. Almond butter is the base, but they just added a few seeds to it. So we have 2 tablespoons of almond butter and then 2 tablespoons of flax seeds. Ground flax seeds. So flax seeds are a great source of plant based omega 3s, something called alpha linolenic acid. And then they also are great for something called the lignans that they have that have a lot of nutritional properties and benefits. If you have ground flaxseeds, you want to store these in your refrigerator. You could also take whole flax seeds and then just grind them if you want the peak level of nutrient density. Okay. And then the last ingredient is ginger. So you can do dashed ginger. That's what the recipe calls for is just ground ginger. I personally love ginger root. Ginger root has so many. It has an active component called gingerol that has anti inflammatory content compounds that helps to support your immune system, lower chronic inflammation and support your gut microbiome with the phytonutrients that it contains. I love like the zesty punch that the ginger root adds if you're doing it fresh. I'm gonna chop a little piece of ginger off of this. If you don't like a lot of intense the intensity of the ginger, then go with the, the ground ginger. But you might want just like a little, I just call it like a little half of a nib. Like a little half of your thumb that I'll throw in here. And I don't peel it or anything. I just want everything intact. And so we'll blend it all up in the blender and it's gonna come out amazing. Look at this beautiful purple color. I'm obsessed. That's how you know that it is super nutrient dense. The intensity of the color that's coming from just plants rather than highly processed foods and artificial coloring. Okay. So I'm going to pour this in. It's very thick, so if you like yours a little bit thinner, then you can always add more water. I'm going to pour this into the cup. It's basically like a milkshake. I can't wait to drink it. Because we have the frozen cauliflower and the frozen berries, we don't need to add ice. It's like squeezing an orange trying to squeeze as much of the juice out of the orange. It's like I want all of these antioxidants and phytonutrients in my body. Beautiful. So I'm just going to try it since it's so thick. I mean, look at that. It really is like a berry milkshake. Okay, here we go. Wow, that's amazing. This is my go to smoothie staple. Not only like I said, because it's anti inflammatory and low glycemic, but you just can't beat this flavor. I'll see you guys soon.
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