My high-protein smoothies made with anti-inflammatory whole foods (gut-friendly, no additives) — Transcript

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1. 0:00These protein shakes are just isolates,
2. 0:02emulsifiers, artificial sweeteners, and
3. 0:04cheap vitamins. They give you protein,
4. 0:07but not much else. These smoothies give
5. 0:09you a good dose of protein plus fiber
6. 0:12and micronutrients from
7. 0:14anti-inflammatory whole foods. No
8. 0:16powders, no additives. If you learn how
9. 0:18to make these three smoothies, you'll
10. 0:20always have an emergency breakfast or
11. 0:22workout snack ready in under 5 minutes.
12. 0:25Everyone needs to know a good protein
13. 0:27smoothie recipe, and mine all have six
14. 0:30components and at least 15 to 30 g of
15. 0:33protein with the ability to flex it up.
16. 0:35For the liquid, you've got so many
17. 0:36different options, but this is the
18. 0:38majority of your smoothies. You want to
19. 0:40make sure that you're choosing the best.
20. 0:42I'm using a three-ingredient almond
21. 0:44milk, almonds, water, a little bit of
22. 0:46salt. That is it. You also might think
23. 0:47it's a bit weird that I'm doing the
24. 0:49liquid first, but because I'm using a
25. 0:50Bullet blender with blade at the top, if
26. 0:53you put dry ingredients at the bottom,
27. 0:55you'll get clumping, and then you have
28. 0:56to shake the whole machine to get the
29. 0:58smoothie to become homogeneous. Our
30. 1:00protein base is cacao. A lot people
31. 1:02don't realize that cacao is genuinely
32. 1:05high in protein. Look at the
33. 1:07ingredients, and you'll see it's
34. 1:08anywhere between 25 and 30 g of protein.
35. 1:11That's all nine essential amino acids
36. 1:13per 100 g of product. You can use a
37. 1:16protein powder, but you're getting so
38. 1:18much more with cacao. You're getting
39. 1:19flavanols that can improve blood flow to
40. 1:21your brain, manganese, copper. These are
41. 1:23all essential for your immune health and
42. 1:25other elements of your physiology. What
43. 1:27most protein smoothies lack is fiber.
44. 1:30You usually just have the isolates, and
45. 1:32that's it. And this is where a
46. 1:33high-fiber seed is going to come in
47. 1:35super useful because not only is this
48. 1:37going to be providing the fiber that
49. 1:39most smoothies lack, this is also going
50. 1:41to boost the protein as well. And that's
51. 1:43why we're using shelled hemp seeds.
52. 1:45Peanut butter has got this reputation of
53. 1:46being high-calorie, pure fat food. And
54. 1:49whilst it is high-calorie, I don't want
55. 1:51you to discount it because of that
56. 1:53alone. It's got monounsaturated fatty
57. 1:55acids. It's super high in protein, as
58. 1:58well as fiber, and it's also going to be
59. 1:59providing texture to this overall high
60. 2:01protein smoothie. If you've got an
61. 2:03allergy to nuts, you could also ask AI
62. 2:06Dr. Rupee on The Doctor's Kitchen app
63. 2:07for any swaps. He's always there 24/7.
64. 2:10Just type in what you want to swap for,
65. 2:13and he'll provide it instantly. Every
66. 2:15high protein smoothie deserves fruit or
67. 2:18veg, and we're going to be using banana
68. 2:20for not only sweetness, but also energy
69. 2:22in the form of carbohydrates. Now,
70. 2:24bananas get a bit of bad rap because
71. 2:26they tend to be high in sugar, but it
72. 2:27really depends on what stage of the
73. 2:29banana's journey it's on. When it's
74. 2:31green, it's got a lot more resistant
75. 2:33starch and has a lower glycemic index,
76. 2:35which means it's going to cause less of
77. 2:37a blood sugar spike. When it's ripe,
78. 2:38it's got a lot more free sugars. It's
79. 2:40developed those sugars, and that's where
80. 2:42it has a slightly higher glycemic index.
81. 2:44We want that in this smoothie because we
82. 2:47want the sweetness. We're not going to
83. 2:48be adding any additional sugars to this
84. 2:50smoothie. For extra sweetness without
85. 2:53relying on added sugars, I'm going to be
86. 2:54going in with cinnamon. Cinnamon, like
87. 2:57other herbs and spices, are high in
88. 2:59polyphenols. The more polyphenols in
89. 3:01your diet, the lower your risk of
90. 3:03multitude of different conditions. You
91. 3:05could use clove, you could use nutmeg,
92. 3:07but I think cinnamon works really well
93. 3:09for this. If you're at the start of your
94. 3:10Doctor's Kitchen journey, you might want
95. 3:12some extra sugar in this in the form of
96. 3:15honey or maple syrup. Those less refined
97. 3:18sugars are still going to have a similar
98. 3:20biological effect when you consume them.
99. 3:21So, it's all about the dose. Personally,
100. 3:23I think this has got enough sweetness
101. 3:25from cacao, cinnamon, and banana, but it
102. 3:27really depends on what your current
103. 3:30tastes are. The other thing that you can
104. 3:32do with this is boost it with a protein
105. 3:34powder. Now, I've said we're not using
106. 3:36any powders today cuz I don't think this
107. 3:37needs it, but if you are someone who
108. 3:39requires a lot more protein, you could
109. 3:41use an unflavored whey or plant-based
110. 3:44protein to boost this ever so slightly.
111. 3:46That's fine because this is in the
112. 3:48context of a smoothie that is a a more
113. 3:50balanced than the ones that you buy in
114. 3:51the stores. And that's it. We're just
115. 3:53going to pop this on the NutriBullet.
116. 3:59Ew. [music] Power protein smoothie with
117. 4:01delicious chocolate indulgent flavors
118. 4:04with [music] genuine health benefits all
119. 4:07in one drink. But smoothies aren't just
120. 4:09about protein. They're also an
121. 4:10opportunity [music] to support your gut
122. 4:12even more. Just like with my mango
123. 4:15cinnamon almond smoothie. A lot of
124. 4:16people are looking after their gut by
125. 4:18fiber maxing these days. I think it's a
126. 4:20trend that actually has some merit.
127. 4:22We're going to be starting off with
128. 4:24water. Now, it might seem a bit weird
129. 4:26that I'm using water, but the creaminess
130. 4:28is going to come from our protein base,
131. 4:30Greek yogurt. Super high in protein,
132. 4:33particularly something called casein,
133. 4:34which is going to keep you fuller for
134. 4:36longer. It's a slow release protein and
135. 4:38this is going to provide enough
136. 4:40creaminess, so you don't need to add a
137. 4:42plant-based milk or a dairy milk, in my
138. 4:44opinion. Something else that will keep
139. 4:45you full is our fiber. Now, this is
140. 4:48psyllium husk. It's a wonderful
141. 4:50ingredient. It comes from a plant that
142. 4:52you find in northern India and it has
143. 4:54multiple benefits in your body. It can
144. 4:56trap bile acids that overall lowers
145. 4:58cholesterol, which means it's great for
146. 5:00your heart health. It can even slow the
147. 5:03absorption of sugar into your
148. 5:04bloodstream, which means it may be
149. 5:06beneficial for metabolic health and
150. 5:07particularly type 2 diabetics. And it is
151. 5:09overall something that could help with
152. 5:11weight loss. So, it is an ingredient
153. 5:13that I wish a lot more people had in
154. 5:15their diet. And for even more
155. 5:16creaminess, we've got almond butter.
156. 5:18Monounsaturated fatty acids, great for
157. 5:21overall satiety, will keep you full.
158. 5:23It's going to give creaminess to this
159. 5:25and important nutrients like vitamin E,
160. 5:27magnesium. This is why we need more nuts
161. 5:29and seeds in our diet. Our fruit, as
162. 5:32part of our formula, is going to be
163. 5:34mango. Mango, full of carotenoids and
164. 5:37unique phytochemicals called mangiferin,
165. 5:40as well as a whole bunch of others. The
166. 5:41official recipe calls for cinnamon, but
167. 5:43because we've used this in our previous
168. 5:45smoothie, I'm going to show you just how
169. 5:47diverse you can make your smoothies. My
170. 5:49team hate me doing this, but I like to
171. 5:51go off piste with some of the recipes
172. 5:54every now and then just to show you how
173. 5:56versatile they all are. So, we're going
174. 5:57to add a pinch of turmeric to this.
175. 5:59You've got those anti-inflammatory
176. 6:01benefits from those curcuminoids. You've
177. 6:02got some fiber benefits as well. You
178. 6:04will not taste the flavor. It's just
179. 6:06going to be doing its anti-inflammatory
180. 6:08action in the background. I mean, I can
181. 6:10put the cinnamon in as well. I'll put
182. 6:11the cinnamon in as well.
183. 6:14>> [laughter]
184. 6:14>> It's going to be great. I'm seeing a lot
185. 6:15of weird faces around me. It's fine.
186. 6:18Always make your smoothies slightly
187. 6:21spicy, not chili spicy. You [music] know
188. 6:23what I mean. Grab my Bullet Blender.
189. 6:29All right. This is a smoothie to drink
190. 6:31straight away because that psyllium husk
191. 6:33will thicken it. This tastes sweet,
192. 6:35creamy, refreshing. It is so delicious.
193. 6:39But, rather than having the same
194. 6:40smoothie on repeat, I think these are
195. 6:42opportunities to introduce novel
196. 6:44ingredients into your diet that you
197. 6:46wouldn't necessarily eat. Just like in
198. 6:48my berry smoothie. Now, I'm going to go
199. 6:50in with water because our protein anchor
200. 6:53might seem a little bit unusual to you
201. 6:56folks. It is silken tofu. Now, hear me
202. 6:58out before you switch off. Silken tofu
203. 7:00is already cooked to be made digestible
204. 7:03because of the process by which you make
205. 7:05tofu. A lot of people are concerned
206. 7:07about cancer. Actually, the American
207. 7:09Cancer Society states that this can
208. 7:11lower multiple different types of
209. 7:13cancer. Trust me, you will not tell that
210. 7:16this has got tofu in. We want to boost
211. 7:18our fiber always with our smoothies with
212. 7:20a fiber booster. In this case, I'm using
213. 7:23flaxseed. [snorts] Nut butter choice is
214. 7:24going to be peanut butter. Tofu doesn't
215. 7:26have fat in, so you want healthy fats.
216. 7:28Now, tofu also contains iron, and a good
217. 7:31way to improve the absorption of the
218. 7:33iron that you find in it is with vitamin
219. 7:35C-rich foods. Just like our fruits that
220. 7:38we're using in this smoothie. Mixed
221. 7:39berries, you can find them in all sorts
222. 7:41of freezer But, if you're looking for a
223. 7:42high anthocyanin content, black currants
224. 7:45are your go-to. But, honestly, you want
225. 7:46as much diversity as possible. Spinach.
226. 7:49Spinach contains nitrates that convert
227. 7:51to nitric oxide. These dilate your blood
228. 7:53vessels, which means it's great for
229. 7:55lowering blood pressure. They also
230. 7:56contain things like vitamin K, folate,
231. 7:58great for bone health, great for overall
232. 8:00well-being as well. And as a polyphenol
233. 8:02boost for some sweetness, I'm going to
234. 8:05add cardamom. Now, cardamom is a
235. 8:07wonderful spice. You use it in lots of
236. 8:09different types of cooking, particularly
237. 8:11cooking, and it's typically found in
238. 8:12sweet dishes, which is why I'm using
239. 8:14just a quarter teaspoon. And that's it.
240. 8:16Pop the lid on.
241. 8:21>> [snorts]
242. 8:21>> There you go. You have an all-in-one
243. 8:22health drink. You're getting berries,
244. 8:24greens, protein, fiber. As you can tell,
245. 8:27these aren't just [music] protein
246. 8:29shakes. These are all-round health
247. 8:30drinks. And if you're looking to upgrade
248. 8:32other high-protein snacks like bars,
249. 8:35I'll show you how to make my homemade
250. 8:37protein bars made from anti-inflammatory
251. 8:40whole foods [snorts] that are far
252. 8:41healthier than the ultra-processed
253. 8:43versions in the supermarket.