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Whether you’re jumping on the current smoothie craze or looking for new ways to achieve optimal health, these recipes from Rhonda Patrick are sure to be of interest to you.
We’ve got recipes for two smoothies, both full of leafy greens, various fruits, and all the micronutrients your body craves. Check them out now for a healthy, delicious way to improve physical performance, good bacteria in the gut, brain function, and overall health.
Who is Dr. Rhonda Patrick?
A protege of Dr. Bruce Ames, Rhonda Perciavalle Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, Memphis TN, and St. Jude Children’s Research Hospital, Memphis TN. She also has a Bachelor of Science degree in biochemistry/chemistry from the University of California, San Diego.
During her career, she has done extensive research on aging, cancer, and nutrition. She did her graduate research at St. Jude Children’s Research Hospital where she investigated the link between mitochondrial metabolism, apoptosis, and cancer.
Her cornerstone goal is to encourage the wider public to achieve health and longevity using a proactive preventative approach to health. Her extensive education has led to her promoting strategies to increase health span, well-being, cognitive and physical performance through a deeper understanding of biology.
Recipe #1: Rhonda’s Ultimate Micronutrient Smoothie
Here are the ingredients to Rhonda Patrick’s original smoothie recipe:
- 8 large kale leaves
- 3 cups unsweetened flax milk
- 4-6 rainbow chard leaves with stems
- 3 cups baby spinach
- 2 large carrots
- 1 tomato
- 1 large avocado
- 1 banana
- 1 apple
- 1 cup fresh or frozen blueberries
- 1 tablespoon flaxseed (optional)
How to Prepare Rhonda Patrick Smoothie #1
- Put the kale leaves and flax milk into the blender, and blend well.
- Chop the remaining ingredients into manageable pieces, and add them to the blender.
- Blend again on high or your blender’s smoothie setting until the ingredients are completely broken down.
- If you’d like, add the optional flaxseed, and blend again for 30 seconds.
Specific Benefits of Rhonda Patrick Smoothie #1
Rhonda’s Ultimate Micronutrient Smoothie is this health guru’s original smoothie recipe. Combined, the ingredients will give you 64 ounces of liquid — Rhonda drinks half of that each day and gives the rest to her husband or stores it for the next day. This smoothie is packed with the amino acids, vitamins, and minerals you need to get your complete daily needs.
All of the green leafy ingredients in this smoothie are high in essential micronutrients, vitamins, and minerals, including magnesium. It’s noted that 45% of people in the United States do not have a high enough daily magnesium intake, so a smoothie like this can really help with various micronutrient deficiencies.
Here’s what you’ll get from the various ingredients in this healthy Rhonda Patrick smoothie recipe:
Kale is high in a wide variety of essential nutrients, including magnesium, lutein, sulforaphane, and zeaxanthin. Lutein and zeaxanthin have been shown to slightly enhance visual performance and prevent several types of age-related macular degeneration.
Rainbow chard leaves contain high levels of vitamin K. This is a fat-soluble vitamin the human body needs for complete synthesis of certain proteins for blood coagulation and for controlling calcium binding in bones and other tissues.
There’s lots of folate in spinach, and you’ll find tons in this recipe seeing as it includes three cups of spinach. Folate is important for red blood cell formation, healthy cell growth, and proper cell function.
It’s well known that carrots are high in beta carotene — it’s what gives them their color. But they also contain lots of vitamin A, which can help you fight infections and lower cholesterol.
Tomatoes contain an abundance of lycopene, an antioxidant that may help reduce the occurrence of certain cancers, including pancreatic and prostate cancers.
Avocado are a superfood. They’re one of the most nutrient-dense foods you can eat, containing over 20 different vitamins and minerals, including folate, magnesium, potassium, and vitamin E, as well as fiber and healthy monounsaturated fat.
Bananas are a great source of potassium, an essential nutrient that helps your circulatory system in many ways. It helps bring oxygen to the brain, lowers blood pressure, and keeps your heartbeat steady.
Everyone knows the saying about an apple a day, but it’s actually true. This fruit is loaded with nutrients, and it’s especially high in flavonoids, quercetin, anthocyanins, and epicatechins.
Blueberries are delicious, but they’re also full of important nutrients, including vitamin C, vitamin K, fiber, and manganese. Studies have shown that blueberries are associated with a reduced risk of cardiovascular disease, most likely due to their abundance of anthocyanins.
Flax Milk and Flax Seeds
Flax milk and flax seeds contain high levels of alpha-linolenic acid, an omega-3 fatty acid that has been linked to a decrease in heart disease. Alpha-linolenic acid may also help asthma sufferers by decreasing lung inflammation.
Recipe #2: Rhonda’s Prebiotics, Phytochemicals, and Hydrolyzed Collagen Smoothie
Here are the ingredients to Rhonda Patrick’s updated smoothie recipe:
- 8 large kale leaves
- 2 rainbow chard leaves with stems
- 1 tomato
- 1 large carrot
- 2 celery stalks
- 8 pieces of parsley
- 1 apple
- 2 cups spinach
- 1 lemon
- 1 to 2 cups blueberries
- 1 avocado
- 1/4 cup of hydrolyzed collagen powder
- 2 cups water
How to Prepare Rhonda Patrick Smoothie #2
- Chop all the ingredients (except the lemon) into manageable pieces, and add them to the blender.
- Quarter the lemon, and squeeze its juice into the blender; discard the rind.
- Blend on high or your blender’s smoothie setting until the ingredients are completely broken down.
Specific Benefits of Rhonda Patrick Smoothie #2
Dr. Patrick’s famous smoothie got an update in 2016. As you can see below, many of the ingredients remain the same, but the few changes were because “varying the sources from where you get your micronutrients … allows you to make sure you are getting a little bit of everything instead of way too much of one thing”.
Another interesting concept Rhonda addressed is the concept of anti-nutrients, hormetic compounds like polyphenols, flavonols, and phytochemicals that are not micronutrients. They’re actually components that are slightly toxic to humans. But don’t worry: Rather than make you sick, hormetic compounds activate cell processes that will better your health in the long run.
Here’s are the health benefits of the new ingredients in Rhonda Patrick’s latest smoothie recipe:
Even though celery is made up of nearly 95% water, it also contains a surprising amount of nutrients. You’ll find vitamin A, vitamin C, vitamin K, potassium, and folate in every stalk.
Parsley is a good source of nutrients like vitamin C and folate, but it’s also packed with antioxidants that can reduce the risk of cardiovascular disease, cancer, and diabetes.
A whole lemon contains over 100% of your daily requirement of vitamin C. A lemon’s acidity can also increase your urine’s pH levels, which can help prevent kidney stones.
Collagen makes up a major part of the connective tissue in your body. It’s found in your skin, bones, muscles, tendons, and more, keeping your tissues strong. Collagen production decreases as you age, so taking a supplement like hydrolyzed collagen powder can help you replenish this important protein.
The Best Blender for Dr. Rhonda Patrick Smoothie Recipes
Having a high-quality blender is just about as important as having Rhonda Patrick smoothie recipes. A good, powerful unit will make a huge difference in the ease of your smoothie preparation. It won’t struggle to break down ingredients, and it will give you a smoothie consistency that you’ll enjoy.
Rhonda Patrick’s preferred blender is pricey, but it’s best to think of this type of equipment as an investment — financially and in your health. You may pay a bit up front, but a quality machine will last years with proper use and care.
This Blendtec blender is a powerhouse of a machine. It features stainless steel, forged blades that are 10 times stronger than typical blender blades. This means they’ll chop, blend, and smooth their way through even the toughest ingredients. At the same time, the blade is dull, so there’s no dangerous of hurting yourself while cleaning up.
On the mechanical front, this blender has a 1570-watt motor and 10 variable speeds so you can make smoothies and more. Like soup? The unique nature of this machine’s blades actually create friction, so you can create and heat soups right in the blender jar.
What blender does Dr. Rhonda Patrick use?
Rhonda uses a Blendtec Total Classic Original Blender. It’s a powerful blender that makes short work out of smoothie ingredients and so much more.
How many calories are in Rhonda Patrick’s original smoothie recipe?
There are approximately 1,150 calories in Rhonda’s Ultimate Micronutrient Smoothie when prepared as per the instructions above. Keep in mind that Rhonda only consumes half of it per day, so that’s about 575 calories per serving.
Are smoothies healthy for breakfast?
Smoothies can be a great way to start the day. They’re quick and easy to prepare, and you can take them on the go when you’re in a rush. If you’re using a different smoothie recipe than those we’ve provided above, just be sure to monitor its sugar content. It’s very easy to consume too much sugar when you overload a smoothie with fruit.
Can you drink smoothies every day?
There’s nothing wrong with drinking smoothies every day. Just keep in mind that smoothies can’t provide you with all the nutrients you need to stay health. Dr. Patrick’s smoothie recipes, in particular, are full of micronutrients, but they’re lacking in macronutrients, such as protein.
Can I store a leftover Rhonda Patrick smoothie?
Yes, you can store leftover smoothie to enjoy later. As your smoothie doesn’t contain any preservatives, it’s best to finish leftovers within a couple of days. If you’ve somehow made more smoothie than you can consume within 48 hours, you can freeze leftovers for up to three months.
Rhonda Patrick’s smoothie recipes are packed with nutrients that offer tons of health benefits. Preparing them does take a little more time and effort than popping a supplement, but they do have the added benefit of being real food that your body is going to love.
Want to know more about what Rhonda Patrick recommends for optimal health? Check out these Rhonda Patrick diet ideas for healthy, delicious recipes that you can try alongside her yummy smoothie recipes.