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vegan shake

Vegan Superfood Spotlight: Chlorella: Vegan Nutrition Coach

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I regularly eat what I call ‘vegan superfoods,’ or foods that provide a multitude of benefits: nutritional multi-takers, if you will. People often ask me for lesser-known nutritional tips or foods that I found most valuable. As a result, I’m starting this feature to shine the spotlight on some of my favorites. I’m starting with Chlorella because it’s one of my absolute favorites and because it’s a bit of an unknown powerhouse.

Chlorella, a freshwater green algae, contains more chlorophyll than any other known plant and is replete with protein, fatty acids, vitamins, minerals, and enzymes. Talk about a multi-tasker. Additionally, chlorella contains vitamin B12. As B12 is not often found among plants, this makes chlorella especially important for plant-based eaters. Indeed, chlorella truly earns its status as a vegan superfood.

Chlorella contains 19 amino acids, including the 10 considered ‘essential.’ This amino acid profile combined with chlorella’s ease of absorption is one of the main reasons I’ve added chlorella to my diet.

But, I’m not yet done preaching the benefits of chlorella! It also contains detoxifying properties by reducing free radical damage we all experience in our modern world. Chlorella also helps build the immune system and enhances recovery by speeding the rate of cell regeneration. As such, Chlorella may be particularly  important during times of high stress and intense training.

To ensure you purchase a high-quality chlorella supplement, look for a product with high levels of protein (around 70%) and chlorophyll (around 7%). I like this powdered variety and add one teaspoon per day to my smoothies. Chlorella mixes will with tart fruit flavors such a lemon and berry. You also can take chlorella in tablet form.

If you aren’t supplementing with chlorella, I encourage you to give it a try. Let us know in the comments below how you like to incorporate chlorella in your vegan diet!

vegan macro coach

 

Reference

Brazier, B. (2007). Thrive: The vegan nutrition guide to optimal performance in sports and life. Da Capo, Philadelphia.

Vegan Strawberry Cheezecake Smoothie: Vegan Macro Coach

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Finally! It’s finally strawberry season here in the United States. Team Conscious Muscle members know we are big fans of berries. They pack a huge macronutrient and micronutrient punch providing lots of nature-made vitamins and fiber for relatively few calories. Strawberries contain high amounts of folic acid, flavonoids, iron, and Vitamin C.¹ On top of that, they taste so incredibly delicious. While we love all berries, strawberries have a special place in our hearts. Many of us grew up loving strawberries so they have a nostalgic tendency to bring out the kid in us. Additionally, strawberries are incredibly versatile. We love them on salads, in smoothies, and all by themselves. Yum!

With the abundance of fresh strawberries in local stores, we could not resist the urge to create a delicious smoothie recipe celebrating this delicious aggregate fruit. Yes, it’s true! Strawberries aren’t botanically berries but often are lumped in with other ‘official’ berries. Mind-blowing, right? We added some plant-based cream cheese to make a dessert-like, macro-friendly, rockin’ vegan shake!

Vegan Strawberry Cheezecake Smoothie

41 grams Vega Sport berry-flavored Performance Protein

8 ounces cashew milk – We used this one

14 grams plant-based cream cheese – We used this one

400 grams strawberries – We used fresh organic; frozen organic work too

1 tsp organic lemon juice

Optional: 2-3 drops liquid stevia extract

Directions: Put all ingredients in a regular or high-speed blender container. Blend on high or on smoothie preset until well-blended. Add 3-4 ice cubes  for a thicker consistency.

 

Vegan macro coach

Calories: 336

Protein: 34 grams

Carbohydrates: 38 grams

Fat: 8.9 grams

 

Team Conscious Muscle Macro and Coaching clients may use this recipe as their ‘Meal 1’ macros, making this a perfect breakfast shake! Not a Team Conscious Muscle client, click here to sign up or learn how we can help you.

Please note: Strawberries and most berries are on the dirty dozen list of the most ‘sprayed’ produce. For that reason, we strongly recommend purchasing organic berries.

Reference

  1. Fuhrman (2005). Disease-proof your child. New York, St. Martin’s Griffin.