Smoothie Maqui-Maca - Citizen B

This Green Window challenge comes a little behind schedule, as it was supposed to be January, but it seems that the first month of the year was moved and anecdotal for several girls in the group as well that we ran a few weeks. It was perfect for me to move the date because otherwise I would not have been able to participate with this rich smoothie for the theme of the month: milkshakes.

The smothies or milkshakes have become part essential of my diet in the last year, and little by little I have been improving my hand in terms of blends. I still remember some of the early experiments that were intolerable, or flavors that did not match at all, and poorly achieved textures. In a good measure the only guinea pig in this process was myself, so luckily there are no more witnesses to the smoothie epic fails , except perhaps Nico, but since he loves me just as much he took them without complaint. That's what love is!

The difference between smoothies and fruit or vegetable juices that are achieved with a machine brings out juices, is that in smoothies fruits and vegetables do not lose their fiber anymore which go straight into the blender. That's why smoothies are also more filling and can even replace one meal (not add another). The more dense milk-based or more fat smoothies you can use to replace breakfast, lunch or meal, and the lighter, water-based or vegetable juices you can use to replace a snack.

smoothies can be a great contribution in a healthy and active diet as long as we control the portions of what we put to our shakes. To achieve a good smoothie there are four elements that you must take into account, which you can go varying to your liking to build your own recipes:

2. Fruits or Vegetables: For each cup of liquid, add one cup of fruits, vegetables, or a mixture of both. You can play with your favorites, but within the ones best left to the smoothies according to my experience are berries, bananas, peaches, pineapple, kale, spinach, cucumber, ginger, mint, basil and cilantro. A super tip here is to freeze the fruits, especially the banana, since when beating them the mixture remains with a creamier and more spoonable consistency. I buy bananas en masse, hair, beak and I keep in the freezer a great source to have always on hand. The same with the berries.

3. Fats: Good fats are essential for many bodily functions, the most important of which is brain function, so do not take away products like peanuts, walnuts, cashews, avocado, and oils such as coconut and olive. Depending on your smoothie and the mix you have in mind, add a teaspoon of some good fat or half avocado. If you are going to use nut fats, I hope it is in the butter version so the smoothie is smooth , otherwise you can get whole pieces.

4. Natural Powder Supplements: Finally, smoothies are a good place to incorporate natural powdered supplements into your eating routine, and they are an aid in the concentrated supply of nutrients and vitamins to your diet. You can include supplements like spirulina, chlorella, maca, chia, pollen, maqui, cranberry, hemp protein or whey protein.

Today the maqui is a product more and more recognized inside and outside of Chile by its antioxidants, and I am very happy that there are people dedicated to promote their benefits, as the boys of Isla Natura in Chiloé. According to Isla Natura, "the maqui is recognized as a functional food, a supplement very beneficial to health. The consumption of maqui strengthens the cells, regenerates and delays the oxidation process, this deterioration and aging that is a natural process caused by the environment, stress, diet and seasonal changes as well as by the poor or poor quality of the food we eat. "

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On the other hand, maca is an Andean root that is grown mostly in Peru and Bolivia. Its benefits are mainly associated with the regulation of the endocrine system as well as the relief of certain menstrual pains, making it an excellent supplement for women, although it can be consumed by men as well. The only precaution to take is that the maca they buy is 100% maca and does not come mixed with soy, wheat or other grains that take away the leading role.

The best thing about smoothies is that they are super easy do and do not have much science. You go all the way to the juicer or food processor, give it to the maximum, and ready the super combo power of nutrients. Ideal for summer and those days that do not even want to approach the kitchen by the heat. Bon Appetit!

Smoothie Maca-Maqui



5 minutes

Gluten Free, Vegan


  • 2 cups almond milk >
  • 1 Mug banana frozen in pieces (approx 2 bananas)
  • 1 Mug frozen berries (I used blackberries, raspberries, strawberries and blueberries) powder
  • 1 Teaspoon powder
  • Pollen and goji berries to decorate (optional)

Stir in almond milk, banana and frozen berries, maca and powdered maqui in a juicer or food processor and blend all for 2-3 minutes.

  • Adam Floyd