Blueberry Shortcake Smoothie with Benefits

In Food, Health, Herbs and Botanicals, Recipe by Robyn Landis0 Comments

This Blueberry Shortcake Smoothie is actually more aptly titled Blueberry Shortcake Sneaky Shatavari Smoothie—but I didn’t want to scare you off. 😉

You don’t HAVE to add the shatavari or other herbs (then it’s just a tasty blueberry smoothie!), but I devised this blend specifically to get some of my daily shatavari in without being the wiser, smoothie-flavor-wise.

Stealthily slipping herbal/botanical and bioactive additions into my smoothies for added benefits without ruining the delicious smoothie refreshment is a specialty of mine. I’m always perfecting blends that can handle a significant amount of medicinal stuff without tasting, well, medicinal. (Check out my favorite Chocolate Cherry Reishi Immune Smoothie on this blog, for example.)

My smoothies usually have some chocolate in them, but I was intrigued by a recent acquisition of good vanilla protein powder and experimenting with what I could do with it. I’m also wanting to amp up my intake of shatavari, and this mild herb from the asparagus family is tasty enough to be smoothie material. I thought it might be better disguised with a vanilla kind of vibe than chocolate, so here we have it.

Shatavari, in case you’re wondering, is an Ayurvedic herb known as “Queen of the Herbs” for female health and libido. Asparagus racemosus may be the most important herb for women in the Ayurvedic herbal apothecary (I’ve been taking it for over 20 years!)

As an overall reproductive tonic, shatavari is used at all stages of a woman’s reproductive cycle, from the start of menses to the end, supporting ovulation and fertility and addressing symptoms of PMS as well as symptoms associated with perimenopause and menopause.

Classified as both bitter and sweet, the powder is made from the thick tuberous roots of the plant, hence its Sanskrit name that translates as “the plant that has one hundred roots below the ground.” (It’s also sometimes translated as “the woman with a thousands husbands!”  😉 )

It’s been used for thousands of years as a female tonic and hormone balancer, and although it gets most of its attention related to the female reproductive system, it’s actually an aphrodisiac for both men and women, and can help to balance excess pitta or vata systemically in either gender (increases kapha). (If that doesn’t make any sense to you, and you want to learn more about Ayurveda and get Ayurvedic counsel, you can contact me, or read my book Herbal Defense, or just hit up the good old Internet.)

It’s a good general stamina builder, digestive tonic, and immune rejuvenative as well—male or female. It’s cooling and soothing.

As part of the asparagus family, this herb should be avoided by anyone with an allergy to asparagus. Since asparagus may have a diuretic effect, shatavari should be used with caution if taking diuretic drugs. Also, always consult a practitioner before using shatavari while pregnant or nursing.

I like Banyan Botanicals Organic Shatavari Powder and they have a nice article on the herb here: https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/herbs/shatavari/

So enjoy. 🙂 

BLUEBERRY SHORTCAKE SHATAVARI SMOOTHIE

INGREDIENTS
  • 1/2 cup of almond milk
  • 1/4-1/2 of a cup of water
  • 1/2 scoop plant-based organic vanilla protein powder (I tried Amazing Grass Protein Superfood for this one and liked it a lot; usually I would use Aloha; you may want a full scoop)
  • 1/3 cup frozen blueberries (or more to taste/for thicker smoothie)
  • 1 ounce frozen banana (or more to taste/for thicker smoothie)
  • ice as desired 
HERBAL ENHANCEMENTS
  • 1 heaping T of organic shatavari powder
    Plus, due to the berry/fruity/pink/purple theme (ALL OPTIONAL):
  • 1/2 T. Dope Naturally Beet Force powder
  • 1/2 tsp. Camu Camu powder
  • 1/2 tsp. each Om Resihi, Chaga, and Cordyceps powder (cuz why not)
  • 1/2 tsp. mucuna powder
  • 1/4 tsp. moringa leaf powder

They all hid very well in there. If you do collagen, you could do half a scoop of that too.   

Blend all until smooth.

Absolutely delicious and refreshing, no herbal taste at all (to me anyway). Mission accomplished! 

For me this made enough for two servings, each 78 cal, 1.6 g fat, 6.6 g protein, 4 g carb, 4.5 g sugar.  That’s not counting the shatavari, however, which is hard to get a nutritional read on but likely has some macronutrient substance to it.

VARIATIONS:

I’m going to try this with strawberries next time!

Also, I think adding a tablespoon of nut butter—especially cashew or macadamia or something else a little less typical than peanut or almond—would give it more of  “cheesecake” than “shortcake” identity (and add fat and a bit of protein as well).

Frozen cauliflower would also add more creaminess (and nutrition) , but I don’t tolerate raw crucifers real well, so I abstained. 🙂

Flax/chia would thicken and bit boost protein a bit, up the omega-3 value, and Whole Foods 365 Maple Vanilla Flax would probably go well with the theme.

If you want to sweeten (I don’t think it needs it, though) you could simply add a bit of your favorite to taste; try mesquite or lucuma powder for a caramel-y flavor that would go well with this, as well as more nutrition!

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ROBYN LANDIS is an ACE-certified fitness professional, personal trainer, health coach, Ayurvedic educator and bestselling author. She is a mind-body transformer who helps people LOVE getting the body and energy that’s fit for their dreams—without hype, regimens, extremes, or concern for irrelevant “weight.” 

Robyn brings science, spirit and common sense to untangling the “health hairball.” She simplifies proven essentials, and ignites your own powerful desire to use them.  Her unique, trademark Conscious Inspiration™ process has helped thousands overcome health-info confusion, overwhelm, and resistance, and transcend the issue of “motivation.”  She tirelessly dissolves destructive myths about health and fitness, and models joyful self-care, embodying and advocating a radically vibrant, radiant vision of “ wisening.”

Robyn’s books (including Herbal Defense, cowritten with KP Khalsa, one of the country’s foremost plant medicine experts) have been published in five languages with a combined 200,000+ copies in print. Her vision is to uplift and uplevel the way we think, talk about and DO healthy living—and how we teach kids to understand and revere their bodies. She writes, teaches, speaks, coaches, trains, facilitates and designs programs. She offers individual and group coaching, including “NOURISH U: 9 Weeks to More Energy, Less Fat and a Super-Fueled Life.”

In addition to transforming how health/fitness professionals and individuals alike approach the concept of “motivation” (a radical shift that makes healthy living a natural, joyful choice)—Robyn specializes in helping women over 40 achieve optimal hormonal health for glowing skin, lower bodyfat, energy, and JOY—and helps men at midlife who’ve “let themselves go” get back in shape so they’re primed for performance and pleasure in their next phase of life.  Her clients learn to integrate food, exercise, rest, meditation and traditional healing, and become deeply happy getting exceptionally healthy™ —with energy to spare and the health to thrive and live fully. 

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