If you want to spice up your smoothies, you’ve come to the right place! Today, we’ll discuss polyphenols and look at how to incorporate them into delicious smoothies. 

Polyphenols are potent plant-based compounds that reduce inflammation, improve gut health, and protect against chronic diseases. What better way to enjoy the benefits of polyphenols than with a delicious smoothie?

This blog will provide you with recipes for 10 of our favorite polyphenol-rich smoothies. So grab your blender and enjoy!

Polyphenols

What are Polyphenols?

Polyphenols are naturally occurring compounds found in plant-based foods, such as fruits, vegetables, and nuts. They’ve been linked to numerous health benefits (search “polyphenols” in Google Scholar, and an endless number of articles will pop up!)

In the context of gut health, polyphenols seem to: 

  • Reduce gut-related inflammation
  • Act as a prebiotic for beneficial microbes living in the microbiome
  • Improve gut barrier integrity
  • Reduce the risk of colorectal cancer and IBD

Incorporating polyphenols may not be a cure-all, but it’s a good start toward achieving optimal gut health. 

Where to Find Polyphenols

If a plant is colorful, it most likely contains a specific type of polyphenol. Say you eat a mix of sweet potato and purple – since they’re different colors, they each contain different types of polyphenols! Purple potatoes are high in gallic acid, while sweet potatoes have chlorogenic acid (two polyphenols). The more variety of polyphenols you consume, the better. So there’s actually some truth to the old recommendation, “eat the rainbow!” 

Before we jump into smoothie recipes, here’s a fun fact: coffee is the largest source of polyphenols in the American diet! Here’s an excuse to feel good about yourself today, coffee addicts!

Polyphenol-Rich Smoothies

  1. Classic Mixed Berry Smoothie: Blend 1 cup mixed berries, 1 cup unsweetened almond milk, 1 scoop protein powder of choice, 1 tbsp chia seeds, 1 handful spinach, and 1 tsp raw honey.
  2. Green Tea Smoothie: Blend 1 cup brewed green tea, 1 cup baby spinach, 1 banana, ½ avocado, ½ lemon, and 1 tsp raw honey.
  3. Beet and Berry Smoothie: Blend 1 small beetroot, 1 cup mixed berries, ½ cup unsweetened almond milk, 1 scoop protein powder of choice, and 1 tsp raw honey.
  4. Turmeric and Ginger Smoothie: Blend 1 cup unsweetened coconut milk, ½ banana, 1 tsp grated fresh ginger, 1 tsp turmeric, 1 scoop collagen peptides, and 1 tsp raw honey.
  5. Chocolate and Almond Smoothie: Blend 1 cup unsweetened almond milk, 1 tbsp raw cacao powder, 1 tbsp almond butter, 1 scoop protein powder of choice, and 1 tsp honey. Sprinkle shaved almonds on top!
  6. Matcha and Avocado Smoothie: Blend 1 cup unsweetened coconut milk, ½ avocado, ½ banana, 1 tsp matcha powder, 1 scoop plant-based protein powder, and 1 tsp honey.
  7. Blueberry and Kale Smoothie: Blend 1 cup frozen blueberries, 1 cup chopped kale, ½ cup unsweetened almond milk, 1 tbsp almond butter, and 1 tsp honey.
  8. Pineapple and Kale Smoothie:Blend 1 cup unsweetened coconut milk, ½ cup frozen pineapple, ½ cup frozen mango, 1 scoop protein powder of choice, and 1 tsp honey.
  9. Cherry and Spinach Smoothie: Blend 1 cup frozen cherries, 1 cup baby spinach, ½ cup unsweetened almon milk, 1 scoop protein powder of choice, and 1 tsp honey. 
  10. Raspberry and Cauliflower Smoothie: Blend 1 cup frozen raspberries, 1 cup frozen cauliflower, ½ cup unsweetened almond milk, 1 scoop protein powder of choice, and 1 tsp honey.

We hope you had fun with these polyphenol-rich smoothies! If you make one, tag us in a picture of it on Instagram @igynutrition. Thanks, and see you next time!