Nutrient Dense Smoothie

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I love a good smoothie. But before eating more ancestrally, I was filling mine with sugary foods and empty calories. Not anymore! This Nutrient Dense Smoothie recipe incorporates cooked oats, raw milk yogurt, bone broth, and raw egg yolks as part of its base.

Using Properly Prepared Oats

If you are not familiar with soaking oats overnight, watch Sally Fallon in this tutorial. To aid in digestion, rolled oats should be properly prepared. Sally teaches in her book Nourishing Traditions to soak the oats overnight using warm water and an acid (like buttermilk, yogurt, kefir, lemon juice, vinegar, etc.). The acid activates the enzymes in the oats as they soak. You then cook them the next day and serve them warm.

We often end up with leftovers that I store in the fridge and use in these delicious smoothies! So to clarify, the oats I use in these smoothies are soaked and then cooked. This greatly enhances digestion.

Other Ingredients

So we’ve already discussed properly prepared oats above, here are my other favorite ingredients.

Raw Milk – We drink tons of raw milk – easily a half gallon per day if not more. We get ours from a trusted source and I value it as one of our staple health foods. For more information on raw milk or how to source some in your area, visit realmilk.com.

Yogurt – I am constantly making yogurt from raw milk. It’s a simple process that doesn’t require any fancy equipment… perhaps I’ll write how to do it in a later post. I would suggest making your own or sourcing some from a local farm.

Raw Egg Yolks – Eggs are incredibly nutrient dense foods. These little fat bombs contain major antioxidant nutrients, amino acids, and cholesterol that’s essential for brain health. Always make sure eggs you consume raw are from a trusted source. Eggs from unhealthy chickens increase the risk of harmful bacteria (like salmonella), so know where your food is coming from!

Broth – I add broth or stock to my smoothies for all the added nutritional benefits. Homemade broth contains magnesium, phosphorus, trace minerals, and other beautiful properties that promote a healthy immune system. This small amount doesn’t change the fruity flavor of the smoothie.

Mixed Berries – My favorite berries for smoothies are strawberries and blueberries. I keeps loads of frozen berries on hand for cobblers, pies, compotes, ice cream, and of course… smoothies. I prefer frozen berries for these so the smoothie stays colder longer.

Raw Honey – I actively include raw local honey in my diet daily. Honey helps with seasonal allergies and of course adds a lovely sweet flavor to any dish (or drink!). Children under the age of 1 should NOT consume honey. (Yes, you can substitute another sweetener but honey is preferred for its natural medicinal attributes.)

Blend and Enjoy

Add all the ingredients listed in the recipe below to a blender and blend until smooth. I prefer frozen berries (usually strawberries and blueberries), so the smoothie stays nice and cool. These measurements are guidelines – feel free to mix it up and make it your own!

Serve immediately. If you have any leftover, freeze it in a popsicle mold for a treat another day!

Leave a comment below letting me know if you tried this recipe and what you thought! Do you have any smoothie secret ingredients?

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