Collagen-Berry Green Smoothie

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Smoothie

I know a lot of you are struggling with quick meal ideas for when you need to be on-the-go and I get asked all the time if there is a protein powder that is acceptable on the Autoimmune Protocol or if smoothies are ok for breakfast. The truth is, there is no complete protein powder that is compatible with the Autoimmune Protocol, and having smoothies without protein or fat is not advisable either–a lot of us are looking to balance our blood sugar, and a high-glycemic smoothie first thing in the morning is certainly not setting us up for success the rest of the day.

That being said, I do think it is possible to make a nutrient-dense smoothie that could be a solution to a last-minute snack or an occasional quick breakfast (read: not every day!) with the addition of coconut concentrate to add some fat (sub with avocado if you are sensitive to coconut) and some collagen powder to add some gut-healing amino acids (don’t try this with gelatin, which is only soluble in hot water). While I recommend homemade bone broth as the best source for getting gut healing nutrients like gelatin and collagen into your diet (along with important minerals like calcium, magnesium, and phosphorus), adding some collagen is definitely going to turn a otherwise sugar-laden smoothie into something a little more nutritious. I like to make this smoothie with some greens and spinach to add some antioxidants, and you can easily substitute for different varieties of greens or frozen fruit that you have on hand.

4.0 from 1 reviews
Collagen-Berry Green Smoothie
 
Prep time
Total time
 
Serves: 1
Ingredients
  • 1 banana
  • ¼ cup water
  • ½ cup frozen berries
  • 1 tablespoon coconut concentrate
  • 1 tablespoon collagen
  • 1 cup spinach
  • ice cubes, optional to taste
Instructions
  1. Place all ingredients in a blender and blend to combine. Add ice cubes if smoothie is not cold or thick enough.
  2. Enjoy immediately.

About Mickey Trescott

Mickey Trescott is a cook and one of the bloggers behind Autoimmune Wellness. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Mickey started to write about her experience to share with others and help them realize they are not alone in their struggles. She is a certified Nutritional Therapy Practitioner by the Nutritional Therapy Association, and is the author of The Autoimmune Paleo Cookbook, a guide and recipe book for the autoimmune protocol, and AIP Batch Cook, a video-based batch cooking program. You also can find her on Instagram.

59 comments

  • cella says

    Great post! I’m so glad you posted this, I’ll try this recipe. I had no idea I could purchase collagen, great for when there is no time to make bone broth every week!

  • Kathleen says

    My daughter can’t eat bananas, as they are constipating for her (as are dairy, rice, and coconut). Can you suggest substitutes for these? Thanks!

    • Mickey says

      Kathleen,
      Try replacing the banana and coconut with avocado!

      Mickey

    • Laura says

      I’ve found that using roasted, mashed-up delicate squash works wonderfully for me as a banana replacement. You get a creamy texture, and delicate (and probably other squashes) are wonderfully sweet.

      • Tee says

        It’s actually called ‘Delicata’ squash, yummy. What ‘berries’ do you suggest?– since so many have tiny seeds and are on the elimination diet list and possibly should be avoided later as well.

        • Tee says

          Oh, I’ve had High Oxalate kidney stones, the berries are more important to avoid for that reason.

  • Samantha says

    I usually have a green smoothie in the morning with some berries and a banana. It’s mostly kale and/or spinach. I always add coconut oil as well. It has kind of become my cup of coffee in the morning but should I stop drinking it, even if it’s mostly greens?

    • Mickey says

      Samantha, it is not the best breakfast you could be having, especially alone, but the coconut oil definitely will make it more satisfying. If you are eating it with some protein, like a breakfast patty that would be best. 🙂 Good luck,

      Mickey

      • Tee says

        I don’t add coconut oil to a smoothie because it become gunky as soon as it’s mixed with anything cold or frozen (I like to freeze strawberries, banana or peaches instead of adding ice to my smoothies). I do use coconut milk or cream (Coco water is kinda useless I think) and I add flaked coconut sometimes but they stay crunchy too. Any other suggestions?

  • Pat says

    Hi Mickey, my understanding is that with Hashimoto’s it’s really important that vegetables from the cruciferous family (incl. greens like kale) are cooked. And that for all of us over time, significant amounts of oxalic acid from raw greens are not especially good for our health. What are your thoughts?
    … Love your website! Thank you so much.

    • Mickey says

      Pat–I don’t agree with the need to avoid goitrogens. You can read more here: http://autoimmune-paleo.com/goitrogens-why-you-dont-need-to-avoid-them/

      About the oxalates, I don’t believe in moderate quantities, for most people, they are a problem. If you have oxalate kidney stones, for example, that would be someone who should avoid them. I have heard anecdotal evidence that some people feel better avoiding them, but when I asked Sarah Ballantyne if there was any science backing this up she said there was none.

      Hope that helps!

      Mickey

      • Jeannette says

        Before you totally write off the effects oxalate has, you should run your questions by Susan Owens over at tryinglowoxalates. She is a wealth of scientific information/research on the subject of oxalate and is in touch with the scientific and medical community. Oxalate not only causes kidney stones but a whole host of other manifestations in the body when they take up residence in places they don’t belong blocking transport of all sorts of things and disrupting health. Best to be as informed about these things as possible especially when others are looking to you for advice. Hope this helps and you enjoy “meeting” her.

        • Mickey Trescott says

          Hi Jeannette,
          I’m not writing off oxalates–you can see from my comment above that I acknowledge that some people feel better avoiding them, and that they are avoided by some people because of kidney stones.

          If Susan Owens has peer-reviewed research showing that avoiding oxalates produces a positive improvement for those with autoimmune conditions, I’d love to see it! Like I said, I passed this by Sarah Ballantyne, who has done the most thorough research on dietary modifications for autoimmune disease and she said she could not find anything. If its out there, I’d love to see it!

          I am particularly wary of avoiding foods because of pseudo-science or “myths” passed around the natural health community. A lot of these high oxalate foods are otherwise very high in nutrients and fiber, which most people lack.

  • Kay says

    Since I read Dr. Wahls book I’ve been drinking a smoothie consisting of green veggies and either mango or a tangelo, then waiting an hour and eating my usual breakfast of chuck roast and small piece of roasted yam.
    I have Hashi’s (not MS) and have been Paleo about 2 years. I still suffer horrific fatigue and can’t lose weight. I’ve been spacing the smoothie & meal because I read that waiting an hour will help the veggies digest better and less likely to cause gas. 🙂 Do you think it’s a bad idea to have the smoothie alone even using lower sugar and small amounts of fruit?

    • Mickey says

      Kay,
      Have you found a doctor to help read your labs and medicate you if needed? A lot of us with Hashi’s (myself included) need some thyroid replacement hormone in addition to diet and lifestyle changes to feel our best. I know a lot of people have experienced successes and need less medication with AIP, but others still need to have that piece of the puzzle figured out. If you are still experiencing such severe symptoms I would definitely want to make sure you were working with a good doc 🙂

      How do you feel when you eat the smoothie with the meal? I don’t really believe in the food combining theories, most isn’t backed with science. I do believe in going with our guts and listening to how we feel. I’d say try them together, see how you do–if it doesn’t seem to work, space them out. Ideally, with optimal blood sugar balance people should be able to eat three meals a day without snacks. Some people with a history of blood sugar imbalance have a hard time achieving this, but it is totally possible.

      Hope it helps!

      Mickey

  • Melanie Davis says

    I just want you to know that I so appreciate your voice in this maze of diet, healing, and health!

  • Hi Mickey. This recipe was the reader favorite at the AIP recipe roundtable. Thanks so much for linking up (and for creating such a delicious and nutritious recipe).

  • Erin says

    Yum! I don’t normally add bananas to smoothies – definitely will try this!

  • Anne says

    Do you recommend adding bee pollen to this smoothie? It’s high in protein and supposed to be a good superfood, but does it complement the AIP diet?

    • Mickey says

      Anne,
      I have never tried bee pollen, but it is fine to use on the Autoimmune Protocol. 🙂

      Mickey

  • Alysson says

    Mickey,

    This smoothie sounds delicious. Can you recommend a collagen powder that doesn’t come from beef? I have a sensitivity to beef, and I imagine that means I should avoid collagen from beef.

    Thanks!
    Alysson

    • Mickey says

      Alysson,
      Great Lakes makes a gelatin supplement from pork, but they don’t make their collagen from pork (not sure why). I would suggest skipping the collagen here and eating some meat for protein with the smoothie.

      Mickey

  • […] Collagen Berry Green Smoothie from Autoimmune Paleo *The AIP answer to a protein shake. […]

  • Lea says

    Hey Mickey! I’ve been on your meal plan for almost a week now. I tried making the homemade coconut concentrate, but nearly blew the motor on my blender. I had to add about a cup of water in order to make it get liquidy. Is there something I’m missing in the instructions?? Thanks!

    • Mickey says

      Hi Lea, you should not add water! That is the kiss of death. You need to add coconut oil. If you don’t have a high powered blender like a vitamix or a blend tec it may be too hard on it. Also, if your coconut flakes are particularly dry. Hope it works for you next time!

      Mickey

  • wonkoo says

    Been away a while, so behind on posts. After seeing disclaimer after disclaimer after disclaimer instead of ledes as I scroll through my feeds, my eyes glazed over your posts. Couldn’t you put dislaimers at the end? Many others do. Thanks.

    • Mickey says

      Wonkoo, sorry, that isn’t legal. You need to disclaim an affiliate link before it appears in a post (not everyone reads to the bottom). I don’t like them either but its how I can afford to produce all of these resources for free.

      Mickey

  • Annie says

    Hi Mickey,
    this looks great, thanks. If I don’t yet have collagen, what do you think about adding a few tablespoons of goat’s milk yoghurt for some protein? Are goat’s milk products ok on AIP? Thanks

    • Mickey says

      Annie,
      Goats milk is not allowed on AIP–all dairy is eliminated. You can try reintroducing once you get to that phase of the diet. Good luck!

      Mickey

  • heidi says

    Can coconut oil be in place of the concentrate? (Or would avacodo be better?

    Please post some more balaced smoothies like this – they’re perfect with a meat patty in the morning, for busy, working people like me! 🙂

    • Mickey says

      Heidi,
      Yes, you can use coconut oil instead of concentrate! I will do my best to do some more smoothies 🙂

      Mickey

  • Marcia says

    Thanks for the recipe Mickey. I was just wondering where do you buy collagen. Is it liquid or powder?
    Thank you. I would love to make this recipe.

    • Mickey says

      Hi Marcia,
      I have a link to the collagen I use in the post–the brand is Great Lakes!

      Hope it helps!

      Mickey

  • Susan says

    Hello,
    I’ve just come across your website and this pale diet from searching for ways to use nutrition for my health (I have Sarcoidosis). I’ve hit a wall straight away though as the one thing thats made the most significant improvement to my health over the last year is having a green smoothie everyday – I usually have a mix of green leaves, either banana or avocado, soaked flax seeds and maybe other things like lemon for taste.

    This has felt amazing for my body, and I have an autoimmune disease, though your saying on this auto-immune diet it isn’t great… ???

    It would be great to hear your thoughts. As im sure you understand it is stressful, upsetting and scary trying to find the right way forward.

    • Mickey says

      Hi Susan,
      I’m not here to tell you what is or isn’t good for your body–if you are healthy and happy then by all means, keep doing what you are doing! I don’t think smoothies are an optimal meal replacement because they don’t contain enough protein and fat to constitute a balanced meal. Of course, with additions like collagen, coconut oil or cream, or avocado, you can make it more balanced, but I think in the long run people are better suited to eating a real meal for breakfast.

      A reason why your smoothie may be helping is that it could be replacing something you used to eat that was worse for your body–like gluten containing toast or cereal.

      As always, I share information in the hopes that people will find something of value to add to their routine. I’m not making any broad-sweeping generalizations about what is healthy for everyone. We are all so different!

      Wishing you luck,

      Mickey

  • Jessica says

    Your posts are so helpful. Thank you so much for taking the time to help us. I can’t wait to try this smoothie because I think it’s an awesome backup plan.

  • Jennifer says

    I am allergic to banana and avocado. any suggestions on what I can use to create the “thickness”?

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  • Toy says

    Could I add chia seeds for the protein? I am not a huge meat-eater, especially in the morning, and am a student so usually running short on time so a smoothie is really easy for me. But, I am just starting AIP and really want to stick with it.

    Thanks!

    • Mickey Trescott says

      Toy,
      Unfortunately since chia is a seed, it is not included on the elimination diet!

      Mickey

  • Emily says

    Thank you or this recipe. I make a similar smoothie, omitting the banana and doubling the organic berries.
    I use the Green Lakes gelatin but see that you advise their collagen instead. Is there any negative to using the gelatin? Will it simply not reap benefits? Thank you very much!

    • Mickey Trescott says

      Hi Emily,
      The collagen will combine easily in the smoothie, while gelatin will not. Good luck!

      Mickey

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  • […] Recipe: Collagen-Berry Green Smoothie from Autoimmune Paleo […]

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  • Sue says

    I read somewhere that spirulina isn’t allowed on the AIP, does anyone know why that is? I was adding it to my smoothies for a long time and when I read that I stopped.

    • Mickey Trescott says

      Hi Sue,
      Yes, it is because it is an immune stimulant. I would also add that a lot of algae is contaminated with toxic metals. Both reasons make it not a good choice for someone recovering.

  • Holly says

    I read a lot about adding bone broth and collagen to your diet but can’t find any answers on whether it is safe for scleroderma since that disease creates too much collagen. Is there any relation to consuming it? Would it be safe?

    • Mickey Trescott says

      Hi Holly!
      We aren’t medical practitioners here so best to direct this question directly to your doctor. I’d ask if they know how dietary intake of collagen affects the autoimmune process of collagen creation.

  • STEP UP YOUR SMOOTHIE GAME — Life Enthusiast Blog says

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  • Morgen says

    Can you suggest some resources on meal balancing, especially guidance on portions of daily meat, fruit, veggies etc ? I was looking for a good smoothie recipe b/c I’m used to small meals and snacks. Now I’m not sure a daily smoothie is a good idea… Thanks!

    • Mickey Trescott says

      Hey Morgen! This is highly individual so we don’t have specific guidance here. Some folks eat a pretty low-carb approach with little fruit/smoothies/starches, and others are more liberal with their carbs. I like to start with a balanced approach of a 3-4 ounce portion of meat with lots of fat and veggies at every meal, and tweak from there depending on goals. I would stay away from too many smoothies if you are trying to control blood sugar, but I might include them if you are trying to gain weight. Hope it helps!

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