A lot of people talk about Smoothies .. cuz they are “trying to get healthy” and so smoothies logically fits into that right?
Well.. if the smoothie is loaded with nothing but fruit, and has a poor quality protein powder… it’s no more “healthy” than a piece of fruit cake!
While fruit has lots of great micro nutrients.. and is an important part of our diet.. it should be in MODERATION! The prime reason for this is that Fruit is LOADED with sugar!! (& too much is toxic to our systems!!) Couple that with Poor quality protein powders which are LOADED with chemicals, heavy metals (true!) and assorted processed fillers.. none of which are “healthy”.. plus the protein itself is not especially bio available..and you have a ‘recipe’ for failure!
The trick to smoothies is more veggies than fruit, and high quality ingredients..
Think leafy greens.. celery, cucumber, beets, carrots.. get creative with things like fresh Mint or other herbs..
(Keep in mind.. the 7-9 servings of veggies per day rule of thumb.. )
Berries (in moderation) are perfect smoothie additions.. low glycemic index, loaded with antioxidants.. and add a great sweet taste
The recipe for my ‘famous breakfast smoothie” is mostly vegetables (both in fresh green leafy form and also dehydrated form).. with a little fruit for sweetness. A variation I’ve been enjoying recently has almost all organic “power greens” (kale, spinach,chard etc) a cup of organic frozen blueberries, fresh mint from the garden and an excellent organic plant based protein powder (Sun Warrior Warrior Blend).. plus almond milk.. it’s a quick easy delicious HEALTHY meal!!
Think on this as you plan your next smoothie!!
Check in with me if you have questions or need some ideas 
🙂 we’re all on this journey together after all!
Kim’s Yummy Breakfast Smoothie!
(I’ve had it for lunch and dinner too.. it really is a meal in a cup!)
Roughly a large handful (or two cup-ish) of a baby spinach/baby kale (or power greens) mix (buy a large container, and freeze it so it will last.. )get organic if possible
Roughly 1/2 cup-ish of frozen mixed berries (blueberries, raspberries, blackberries, strawberries, pomegranate are all great and loaded with vitamins – they are super foods!) Get organic if possible
1 Tbs ea (I use a big kitchen spoon) – each of Flax, Hemp & Chia seeds (loaded with all sorts of good for you things. Look them up!)
A Heaping gloppy tablespoon or two (call it 1/4 cup) of PLAIN Greek yogurt (packed with protein! and makes the smoothie creamier!)
A measured scoop of protein powder – chocolate or vanilla. (Find one that you are willing to pay for.. there are lots of protein powders out there.. compare calories and carb counts, price, and overall protein count.. and REALLY avoid artificial sweeteners/ingredients. (Sucralose, Aspartame, and the like are HORRIBLE for you!! Stevia, Xyletrol are safe no cal sweeteners) Also, Try to find the one with the highest protein and the lowest calories/carbs! I have tried several varieties and have settled on Sun Warrior Warrior Blend.. its a plant based protein powder that is organic, non gmo and rates well for high quality protein with limited fillers etc. It also tastes good! There are a lot of different types of protein, look them up, learn about them and find one that works for you!.) If you want to try Sun Warrior… go to the “resources tab” on this website and follow the link to SunWarrior.. or click here! Sun Warrior (the link will get you a discount 🙂
A scoop of fiber.. Mine comes from melaluca.. or you can use Konsyl (available OTC at Wal-Mart/pharmacies etc) take ½ tsp – 1 tsp also remember this acts as a thickener in liquid.. so if you use fiber.. you will need to drink your smoothie fast! Fiber helps to regulate body sugars, intestinal fortitude, & gives a sense of fullness, lots of good stuff! Start with a ½ tsp and work up to 1 if you want to. (If you want to try the fiber I use, let me know and I’ll send you a link so you can create an account and order it)
1 cup of almond milk – look for the 30 calorie version or the 60 calorie organic version. This stuff is loaded with calcium and other “Good for you stuff”
1 cup Coconut water (or regular water) use as needed to help smoothify your smoothie.. (Coconut water is also loaded with vitamins, minerals, potassium, all sorts of good for you things plus its very “hydrating”! (it does have calories and carbs tho.. so if you are really cutting. just use water)
Put all of this (roughly in the order above) into your vitamix or other good quality blender and blend on smoothie setting (or the setting that will liquefy the berries) (add coconut water as needed to get it liquidy & drinkable. add a few cubes of ice if you want it to be colder.)
I also add ~ 1 tsp each of Bee Pollen, Camu Camu powder, Maca powder, Acai Berry Powder, Chaga mushroom and Reishi mushroom powder, moringa powder, green tea and a chlorella, spirulina, wheat grass, barley grass blend. (Oriya greens) These are all superfoods (look them up). They are not ‘musts’ but are certainly good additions! I get them all on amazon for best prices (except the green blend.. which I get at Central Market) or www.oriya.com and the green tea which I get at Costco
This smoothie truly is a “Meal in a cup”! (seriously.. not just on macros, and micro nutrients.. but also on calories and carbs.. so keep that in mind.. you DO NOT NEED to eat more when you have this smoothie!) – also this recipe will make 2 large drinks.. so to make one drink reduce all ingredients in half (except the protein powder!)
Make sure you drink it all up fast (because its better cold, and the fiber will thicken it if you let it stand)….It tastes like chocolate (or vanilla) berries, its really good for you, and This is all you need to be full til your next meal! Cool huh?
Shopping tips..
- I like the plastic box of mix baby spinach/kale because I can just put it in the freezer as is and the leaves don’t get squashed on themselves. I also like the Bagged “power greens” at costco. It freezes really well too
- The baby kale/spinach/power greens, berries (“mixed organic berries”) , greek yogurt, almond milk, and coconut water (Zico 100% coconut water) can all be found at Costco- I get Organic of all of the listed
- The seeds are least expensive at costco or amazon
- The protein powder I use (Sun Warrior Warrior Blend) is locatable at Sprouts, Central Market or on their website (go to the “resources” tab on my website and follow the link there to Sunwarrior.. or click here! the link will get you a discount!