The Smoothie Deconstructed

I don’t know how many times I have picked up a smoothie book at the library, bookstore or even Amazon and in flipping through it just know that I won’t make any of these recipes because:

  • The ingredients are too exotic
  • I am allergic to most of the ingredients
  • I don’t like most of the ingredients
  • Who has that much money to spend on smoothie ingredients?

So I but the book back on the shelve, and search the internet for a better way to make a nutrient packed smoothie. Oh, I have found many of them, all with the same issues as above. Have you seen the cost of organic cacao nibs? I purchased some in the discount bin at my local grocery store for $7 for 9 ounces of nibs. This was reduced by half. I once thought I desperately needed to have maca powder because all the health guru’s swear by it. Well, maca is not that expensive, but if you already have a sensitive digestive tract, maca will upset your stomach almost instantaneously after you drink the smoothie. Then I bought Camu Camu from Amazon (3 ounces for $15). It’s supposed to be all the rage because it has more vitamin C than oranges do. But, just like oranges, it’s highly acidic and if you are trying to eat more alkaline foods, stay away from the Camu Camu.



Ready for the liquid spa!


So let’s deconstruct an easy nutrient packed smoothie.

Fresh Greens: Choose 1 cup of any fresh greens. I love kale but spinach is just as good. And if you have an issue with fresh greens (aka no gall bladder), no problem. Just steam the fresh greens for 3 minutes before adding to your smoothie. It will help you digest the nutrients.

Fresh veggie: Choose 1 cup of any fresh veggie. I always add celery because it’s good for my liver.

Choose 1/2 cup any fresh fruit of choice. I always add half of an apple.

Choose 1/2 cup any frozen fruit. I use frozen berries. This is a substitute for the ice cubes.

Choose one or more of the following:

Add-Ins: 1 Tablespoon nut or seed butter, 1 Tablespoon unsalted raw nuts or seeds, 1 tablespoon coconut oil, 1/2 teaspoon vanilla, 1 – 2 tablespoons raw cacao powder (kind of expensive but better for you than regular cocoa), 1 scoop of your favorite protein powder, a couple drops of vitamin D3 drops (make sure to use some kind of fat in the smoothie or the vitamin D3 won’t be absorbed), 1 dropper full of liquid vitamin B complex

Choose 1 cup any liquid: Milk (if you can handle dairy), Nut milks, coconut water, water, fresh brewed coffee, green tea, kefir, yogurt (if you can handle dairy)


Blue Cacao Kale Smoothie


Making smoothies doesn’t mean you have to break the bank. Eating healthy shouldn’t make you go broke. If you’re worried about calories, this one only has 300 enough to be your breakfast or lunch.

So many choices to make nutrient-packed smoothies, you could have a different smoothie each day of the year.

Wishing you wellness for a new day!!



2 thoughts on “The Smoothie Deconstructed

  1. Pingback: Green Tea Smoothie for Weight Loss – Healthy Recipes Family

  2. Pingback: Art of Contentment – Glimpses of Health

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