I have a smoothie almost every morning for breakfast. It’s easy, convenient, portable, and nutritious. Smoothies are a great way to get in your leafy greens, fruits, nuts and seeds to flood your body with nutrients and boost your immune system. You will need to use a high-powered blender because it will crush the cell walls of the plants making it easier for your body to absorb the phytochemicals in the plants and to grind the nuts and seeds. You do not need a recipe to make a delicious smoothie. I often just use what I have in my refrigerator and pantry. Have fun trying different combinations and make sure to mix up the variety.
A good rule of thumb for making a smoothie is to always use leafy greens, fruit, nuts/seeds and nut milk, water, or fresh juice. See below:
- Leafy Greens 1-2 Cups Kale, Collards, Turnip Greens, Lettuce, Spinach*(See Note)
- Fruit 1/2- 1 Cup (Fresh or Frozen) Berries, Cherries, Mangos, Peaches, Apples, Grapes, Oranges, Banana
- Nuts/Seeds 1-2 Tablespoons Flax, Hemp, or Chia Seeds and
- 1-2 Tablespoons Raw Nuts-Almonds, Walnuts, Pine Nuts, Cashews
- Liquid 1/2- 1 Cup Unsweetened Nut Milk, Fresh Carrot/Beet Juice, or water
Here are a few of my go to smoothie recipes to get you started.
Favorite Kale Smoothie-2 Servings
- 2 Cups Kale
- 1 Banana
- 1 Cup Frozen Blueberries
- 2 Tablespoons Almond Butter
- 1 cup Unsweetened Oat Milk or Unsweetened Nut Milk
Powerhouse Green Smoothie- 2 Servings
- 2 Cups Green Cruciferous Vegetables (Kale, Collards, Mustard Greens or Turnip Greens)
- 1/3 Cup Broccoli Sprouts or Radish Sprouts
- 6 Walnut Halves
- 2 Tablespoons Hemp Seeds
- 1 Cup Frozen Blueberries, Strawberries, or Raspberries
- 1 Cup Carrot Juice or Beet Juice
Kid’s Smoothie-2 Servings
- 1 Banana
- 2 Pitted Dates
- 1 Cup Frozen Fruit
- 1 Cup Spinach*(See Note)
- 1 Cup Milk or Nut Milk
* Raw Spinach contains high levels of oxalates, which inhibit calcium absorption, so it shouldn’t be your primary source of greens. Use no more than 1 Cup of raw spinach a day.
