I S U P E R S M O O T H I E R E C I P E S F O R T H E W H O L E F A M I L Y
WITH DR. VANESSA MENDEZ, MD
Super Smoothies
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medical advice consult your medical provider.
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Table of
Contents
03 About the Author
04 What are Micronutrients?
05 What are Macronutrients?
06 Protein
08 Fiber
10 Iron
12 Iodine
14 Vitamin A
16 Vitamin D
18 Zinc
20 Folate
26 References
My journey into health started in my
teens. I was in high school, and, horror
of horrors, I suffered with cystic acne.
My dermatologist tried everything to
get it under control, from multiple
rounds of antibiotics to a powerful
drug called Accutane, with side effects
including high cholesterol levels and
liver damage!
But still the acne came back. I felt
defeated.
After a year of fruitless therapies, I
started on my own research. Even
then, there was tons of conflicting
information, but after parsing through
much of it, I discovered the the only
thing that seemed to work for me. I
learned that dairy, red and processed
"Health is a
meats and refined sugars were
associated with a whole host of
combination of a
diseases, including acne. So I cut them
out and replaced them with whole
plant foods.
peaceful mind and After 2 months my acne was gone. And
a thriving body!"
I'd lost weight. And I had more energy
and was more focused!
This experience left an impression on
me, and would help to shape my future
approach to medical therapy. Because
DR. VANESSA MENDEZ, MD my real problem wasn't the acne- that
was just a symptom. My problem was
Doctor Vanessa Méndez is a double board certified the host of uninformed lifestyle
gastroenterologist and internist. choices that made me sicker, heavier,
and unhappier.
She attended Harvard University, where she obtained a B.A. in
Latin American Studies, with a minor in pre-medicine. From So now I practice integrative and
there, she began her medical training at the ACGME accredited evidence based medicine, because it is
Universidad Central del Caribe in Puerto Rico, completed her the whole patient that matters: your
Residency in Internal Medicine at University of Miami/ Jackson lifestyle, your nutrition and your
Memorial Hospital, and her Fellowship in Gastroenterology at mental health can all be harnessed
Tulane Medical Center in New Orleans. She has also trained in help to prevent illness and treat
Epidemiology through Florida International University, and in disease. This is not to say that you
Plant-Based Nutrition through Cornell University. wont ever need conventional therapies
again- sometimes those cannot be
She was awarded a visiting fellowship at the Mayo Clinic avoided.
through the Crohn’s and Colitis Foundation where she
received special training in inflammatory bowel diseases. But together, we can optimize you and
your family's lifestyle sustainably, so
that you can enjoy lasting health.
W H A T A R E M I C R O N U T R I E N T S ? 0 4
What are
Micronutrients?
The term "Micronutrients" describes
vitamins and minerals necessary for
growth and development in the body.
Vitamins are essential for energy
production, immune health and blood
clotting.
Minerals are essential for bone health,
growth, and fluid balance.
Micronutrients must be absorbed from
food or vitamins since they cannot be
produced by the body.
Since micronutrients cannot be produced
by the body, yet that are essential for
health brain and body function, it is
crucial that these nutrients are
incorporated into ones diet.
Some of the most important
micronutrients are:
Iron
Iodine
Vitamin A
Vitamin D
Zinc
Folate
W H A T A R E M A C R O N U T R I E N T S ? 0 5
What are
Macronutrients?
The term "Macronutrients" describes
essential nutrients that the body needs in
large amounts in order to function
properly.
The three forms of macronutrients are:
Proteins
Carbohydrates
Fats
All three macronutrients play a role in
balanced nutrition, and they are measured
in forms of calories.
Different combinations of each
macronutrient can help achieve different
goals for weight loss or muscle gain, yet
focusing on macronutrients does not
ensure a healthy body.
Macronutrients provide the baseline
nutrients for the body to function, but
micronutrients are more important for
overall health and wellness of the body.
Macronutrients can help fight diseases,
illnesses and medical conditions.
P R O T E I N S 0 6
Proteins
The body requires essential amino acids via the form of protein. If the body is deficient
in protein, it will start to break down in order to find these amino acids.
Protein can be found in various plant foods, such as:
Peas
Beans
Spirulina
Legumes
Lentils
Seeds
Nuts
Nut Butters
Tofu
P R O T E I N S 0 7
Black Bean
Brownie
Protein Rich
Smoothie
19 g protein
Ingredients
1/2 cup spinach
1/4 cup of cooked black beans
2 teaspoons cocoa powder
2 dates, pitted
2 tablespoons of chia seeds
2 tablespoons of hemp
1 cup of plant milk
1 banana
Instructions
1. Put all ingredients into smoothie blender
and blend.
2. Enjoy!
F I B E R 0 8
Fiber
Not having enough fiber in our diet can lead to constipation and an unhealthy gut.
This can result in a decrease in energy, create brain fog and show
skin manifestations.
Fiber can be found in many plant foods:
Avocados
Strawberries
Apples
Raspberries
Carrots
Beets
Broccoli
Lentils
Chickpeas
Legumes
F I B E R 0 9
Tropical
Blueberry
Chia Fiber
Rich
Smoothie
19 g fiber
Ingredients
2 tablespoons of chia seeds
1 cup of pineapple
1 cup of water
1 cup of blueberries
1 cup of coconut yogurt
1 banana
Instructions
1. Put all ingredients into smoothie blender
and blend.
2. Enjoy!
I R O N 1 0
Iron
Iron is critical for our body. If the body is deficient in iron, anemia can occur, which is
when the blood doesn't have enough healthy blood cells. This leads to reduced oxygen
flow within the body and its organs.
Various plant-based foods are great sources of iron:
Cashews
Chia seeds
Hemp seeds
Lentils
Chickpeas
Kale
Dried apricots
Pair Vitamin C rich foods with iron rich foods in order to fully absorb iron!
I R O N 1 1
Perfect Pink
Iron Rich
Smoothie
26 g iron
Ingredients
1/2 cup of spinach
1 cup of raspberries
1 cup of cashew milk
1 orange, peeled
1 banana
2 tablespoons of chia
1 beet, cooked
2 tablespoons of hemp
Instructions
1. Put all ingredients into smoothie blender
and blend.
2. Enjoy!
I I O D I N E 1 2
Iodine
While our body doesn't need a lot of iodine, it is critical for thyroid
function, and imbalances in iodine can lead to hyperthyroidism or
hypothyroidism. Hyperthyroidism causes mental
impairment, apathy, fatigue, weight gain, cold
intolerance, constipation, hair loss and increased
risk of depression. Hypothyroidism causes
weight loss, tachycardia (high heart rate),
muscle weakness, skin warmth,
hair loss and acne.
Iodine can be found in these plant foods:
Spring greens
Seaweed
Whole grains
Green beans
Kale
Strawberries
Iodized salt
I O D I N E 1 3
Sweet & Salty
Iodine Rich
Smoothie
90 mcg iodine
Ingredients
1 banana
1 cup of cashew milk
2 teaspoons of cocoa powder
2 dates, pitted
1 tablespoon of peanut butter
1 pinch of salt
1 cup of raspberries
2 tablespoons of flax
Instructions
1. Put all ingredients into smoothie blender
and blend.
2. Enjoy!
V I T A M I N A 1 4
Vitamin A
When our body doesn't have enough Vitamin A, partial to full blindness can occur.
Severe eye problems such as corneal ulcers and scarring can occur.
While preformed Vitamin A only exists in animal products, there are over 50 carotenoids
in plant-based foods that can be converted into Vitamin A. Carotenoid-rich foods are
typically orange:
Carrots
Carrot juice
Sweet potato
Pumpkin
Bell pepper
Mango
Eating high carotenoid foods with fat helps increase the absorption
and synthesis of Vitamin A in the body!
V I T A M I N A 1 5
Carrot Cake
Vitamin A
Rich
Smoothie
7,000 mcg Vit-A
Ingredients
1 banana
1/2 cup of cashew milk
1 teaspoon of nutmeg
2 dates, pitted
1/4 cup of oats
1/2 cup of carrot juice
2 teaspoons of cinnamon
2 tablespoons of flax
Instructions
1. Put all ingredients into smoothie blender
and blend.
2. Enjoy!
V I T A M I N D 1 6
Vitamin D
Our body needs Vitamin D to prevent osteoporosis, rickets, osteomalacia and fatigue.
Higher levels of Vitamin D can help prevent fibromyalgia, rheumatoid arthritis, multiple
sclerosis, upper respiratory tract infections, PCOS, psoriasis, muscle weakness, blood
pressure, asthma and cancers. Vitamin D can also increase happiness and our overall
mood!
Vitamin D is typically absorbed via UV rays and exposure to the sun, and can be found in
various plant foods:
Oranges
Strawberries
Blueberries
Raspberries
Mushrooms exposed to UV rays
Vitamin D increases calcium absorption and helps prevent
osteoporosis. This paired absorption creates strong bones!
V I T A M I N D 1 7
Orange
Creamsicle
Vitamin D
Rich
Smoothie
63 mcg Vit-D
Ingredients
1 orange, peeled
1/2 cup of cashew milk
1 cup of pineapple
1 cup of coconut yogurt
1 banana
2 tablespoons of flax
Instructions
1. Put all ingredients into smoothie blender
and blend.
2. Enjoy!
Z I N C 1 8
Zinc
Similar to Vitamin D, our body doesn't need a lot of zinc, but it is critical for our health
and growth. Having a zinc deficiency can lead to poor growth, delayed maturation in
children, poor wound healing, hair loss and an impaired immune system.
Zine can be found in a variety of plant foods:
Oatmeal
Tofu
Cashews
Sunflower seeds
Garbanzo beans
Legumes
Tempeh
Miso
The presence of protein in our diet increases zinc absorption. This makes nuts and
legumes good sources of zinc! Fermented soy foods, such as tempeh and miso, also
increase zinc absorption.
Z I N C 1 9
Super Green
Algae Zinc
Rich
Smoothie
2.7 mg Zinc
Ingredients
1/2 cup of spinach
1 stalk of celery
1 teaspoon spirulina
1 cup of orange juice
1/2 cup of kale
1 cup of strawberries
1 banana
2 tablespoons of hemp
Instructions
1. Put all ingredients into smoothie blender
and blend.
2. Enjoy!
F O L A T E 2 0
Folate
Having a deficiency of folate in our body can lead to symptoms of anemia since folate is
used to help produce red blood cells. Folate is especially important for pregnant mothers
to help nourish them and their growing baby. If a mother is deficient in folate, birth
defects can occur in the baby. Folate deficiency can also causes diseases within the
gastrointestinal tract, along with Chron's disease, celiac disease, kidney problems and
even cancer.
Folate can be found in plant foods such as:
Legumes
Asparagus
Leafy greens
Beets
Citrus fruits
Brussel sprouts
Broccoli
Because folate is a water soluble vitamin, it cannot
be stored in fat cells to build up a reserve.
Alcohol interferes with folate absorption and
can increase folate excretion instead!
F O L A T E 2 1
Sweet Beet
Folate Rich
Smoothie
133 µg folate
Ingredients
1 beet, cooked
1/2 cup of spinach
1 banana
1 cup of raspberries
1 cup of coconut yogurt
2 dates, pitted
2 tablespoons of chia seeds
1 cup of water
Instructions
1. Put all ingredients into smoothie blender
and blend.
2. Enjoy!
D R . M E N D E Z ' S G U T G U I D E S 2 2
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health goals. Your health is not created in a sterile hospital. At PF, we bring you a community of health
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PLANTED FORWARD uses an integrative approach to health care delivery where
you work with a collaborative TEAM OF PHYSICIANS, DIETITIANS, FITNESS &
HEALTH COACHES to achieve all your health goals. Your health is not created in a
sterile hospital. At PF, we bring you a community of health care professionals to
focus on all aspects of your health – WHOLE BODY, MIND, AND SOUL
THE PILLARS OF PLANTED FORWARD
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References
For more information on
Dr. Vanessa Mendez, and more health
and wellness topics, visit and subscribe
at: www.drvanessamendez.com.
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@PlantBasedGutDoc
This information is for education only, for medical advice consult
your medical provider.
Copyright © 2021 Dr. Vanessa Mendez, V. Mendez Health, Inc.
All rights reserved.
R E F E R E N C E S 2 6
References
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