Smoothies

Unfortunately, nearly all ready-to-drink smoothies and protein powders are ultra processed and refined. Not to mention, a source of potentially harmful contaminants including heavy metals, endocrine disruptors, and pharmaceuticals (e.g., growth hormones and antibiotics).

Besides, who needs processed smoothies – and protein shakes – when we can easily create our own smoothies using real, whole foods? The best part is, DIY smoothies and shakes do not need to be super complex or complicated.

Base Options

Ice and your choice of cold beverage including organic nut and seed milks, banana milk (see recipe in the photo gallery towards the bottom of this page), fresh fruit and vegetable juice, green tea, herbal tea, coconut water, flavored ice cubes, fermented drinks (e.g. kombucha or kefir), and last, but not least, pure water.

Fresh and Dried Fruit

Examples of fruits to consider adding to your smoothies include fresh or frozen bananas, strawberries, blueberries, blackberries, raspberries, pineapple, kiwi, mango, peach, pear, watermelon, lemon, lime, apple, cranberries, coconut flakes, raw cacao powder and nibs, and sweet cherries. Dehydrated fruit (e.g., medjool dates) is often added to smoothies as a natural sweetener.

Vegetables

Examples of vegetables to consider adding to your smoothies include fresh cucumber, celery, carrots, avocado (technically, a fruit), and baked sweet potato (or pumpkin).

Leafy Greens

Examples of leafy greens to consider adding to your smoothies include spinach, kale, arugula (rocket), swiss chard, bok choy, tat soi, collard greens, spring greens, and sprouts (e.g., buckwheat, sunflower, and sweetpea).

Nuts and Seeds

Nut and seed options include almonds, shelled hemp seeds, pistachios, flaxseeds, chia seeds, cashews, hazelnuts, pecans, peanuts, walnuts, sunflower seeds, sesame seeds, watermelon seeds, and pumpkin seeds.

Whole Grains

Whole grain options include cooked and uncooked whole grains. For example, overnight oats, cooked rolled or steel cut oats, cooked wheat berries, cooked brown rice, and raw wheat germ.

Herbs and Spices

Examples of herbs and spices to consider adding to your smoothies include fresh herbs (e.g., ginger, mint, basil, and rosemary), ground spices (e.g., cinnamon, nutmeg, and pumpkin spice) and concentrated extracts (e.g., almond, mint, and vanilla).

Natural Sweeteners

Natural sweeteners have been used by humans for food and medicinal purposes for thousands of years. Natural sweeteners include fresh and dehydrated fruit (e.g. dates), raw honey, maple syrup, maple sugar, coconut palm sugar, whole stevia leaves (taken directly from the plant), and perhaps sucanat. To learn more about natural versus artificial sweeteners, visit the page titled Natural Sweeteners.

Superfood Ice Cubes

Concentrated fruit and veggie ice cubes are great for those with busy schedules. Rather than preparing a fresh smoothie from raw produce, you can grab a few of your favorite flavored ice cubes and go. Freezing produce in ice cube trays is also a great option for individuals who live in colder climates and lack access to fresh fruit during the winter.

• Don’t let your produce go to waste.
• If you see produce about to expire, wash it, prep it, and freeze it in superfood cube form.
• For cost savings, purchase produce in bulk and create large batches of different superfood cubes.
• Be creative! Consider creating a variety of different superfood ice cubes using fresh plant-based foods (e.g., fruits, vegetables, leafy greens, and cooked whole grains).

To prepare fruit and vegetable superfood cubes, blend fresh produce with liquid of choice (e.g., coconut water or non-dairy milk) until creamy, pour puree into ice cube trays, and freeze until solid. For best results, use a stainless steel or flexible silicone tray with a lid. If your ice cube trays lack a lid, consider covering your trays to prevent unwanted freezer scents and odors from being absorbed into the ice cubes. To view additional tips for freezing produce, see the page titled Freezing Fresh Produce.

Flavored Ice

Of course, you can always create flavored ice cubes. Flavored ice cubes are great because they can take a smoothie to the next level. Consider creating flavored ice cubes using coconut water, fresh fruit and vegetable juice, prepared unsweetened green tea or coffee, and non-dairy milk.

To prepare flavored ice cubes, simply pour your liquid of choice into ice cube trays and freeze until solid. For best results, use a stainless steel or flexible silicone tray with a lid. If your ice cube trays lack a lid, consider covering your trays to prevent unwanted freezer scents and odors from being absorbed into the ice cubes.

Thoughts about protein shakes?

Unfortunately, nearly all ready-to-drink smoothies and protein powders are ultra processed and refined. Not to mention, a source of potentially harmful contaminants including heavy metals, endocrine disruptors, and pharmaceuticals (e.g., growth hormones and antibiotics).

Besides, nearly all healthy adults living in developed countries are already consuming too much protein. According to the American College of Sports Medicine (ACSM), nearly all individuals, including competitive athletes, can easily meet their protein requirements with whole foods. As such, the widespread belief that we need to consume additional protein in the form of an ultra-processed powder in a bottle, much like babies, is absolutely insane.

If you have a medical condition that necessitates extra protein, consider a single ingredient unflavored protein powder that is free of added ingredients, flavors, and/or sweeteners. For instance, pure hemp powder or rice powder. Unflavored powders are ideal because you have the option to add in additional fresh ingredients (e.g., fresh fruit) to mix up the flavor and nutritional benefits.

I review this topic in detail within the page titled Protein 101.
You can view plant-based protein charts via the page titled Plant-Based Protein Charts.

 

Smoothie Recipes

Banana Cacao Smoothie

Servings: 1 – 2

Ingredients:

• 2 frozen bananas, large
• 1 – 2 tablespoons raw cacao nibs, plus extra for garnish (optional)
• 1 tablespoon raw cacao powder
• 1 tbsp natural sweetener, optional
• 1 – 1.5 cups non-dairy milk
• 1 cup ice cubes

Directions:

• Peel, chop, and freeze bananas overnight.
• Add ice cubes and smoothie ingredients to blender.
• Pour in non-dairy milk or liquid of choice.
• Add natural sweetener, optional.
• Blend until creamy and smooth.
• Enjoy!

Coconut Lime Smoothie

Servings: 2

Ingredients:

• 2 cups baby spinach
• 2 cups coconut ice *
• 1/2 teaspoon fresh lime zest
• 1/4 cup fresh lime juice
• 1 cup coconut water
• 1 tbsp natural sweetener, optional
• Handful of unsweetened coconut flakes, for garnish

* Coconut Ice

• Directions: Freeze pure coconut water in stainless steel or silicone ice cube trays overnight.

Directions:

• Prepare coconut ice per instructions.
• Add coconut ice, lime zest, and baby spinach to blender.
• Add natural sweetener, optional.
• Pour in lime juice and coconut water.
• Blend until creamy and smooth.
• Garnish with unsweetened coconut flakes
• Enjoy!

Totes My Oats, Smoothie!

Servings: 1 – 2

Ingredients:

• 1/2 cup old fashioned oats, uncooked
• 2 frozen bananas
• 1/2 cup fresh strawberries
• 1 teaspoon pure vanilla extract
• 1 tbsp natural sweetener, optional
• 1 – 1.5 cups non-dairy milk
• 1 cup ice cubes

Directions:

• Peel, chop, and freeze bananas overnight.
• Add ice cubes and smoothie ingredients to blender.
• Pour in non-dairy milk or liquid of choice.
• Add natural sweetener, optional.
• Blend until creamy and smooth.
• Enjoy!

Strawberry Patch Smoothie

Servings: 1 – 2

Ingredients:

• 2 large collard greens, stems removed
• 3 large basil leaves
• 3 strawberries, whole
• 1 mango, cut into chunks
• 1 kiwifruit, quartered
• 1 tbsp natural sweetener, optional
• 1 – 1.5 cups non-dairy milk
• 1 cup ice cubes

Directions:

• Add ice cubes, collard greens, and basil leaves to blender.
• Add strawberries, mango, and kiwifruit.
• Pour in non-dairy milk or liquid of choice.
• Add natural sweetener, optional.
• Blend until creamy and smooth.
• Enjoy!

Pro Tip:

• Leave the kiwifruit peel for extra fiber and nutrition.

Green Spiritual Gangsta

Servings: 1 – 2

Ingredients:

• 1 cup pineapple, chunks
• 1 cup of baby spinach
• 1 banana, frozen
• 1 kiwifruit, quartered
• 1 – 1.5 cups of coconut water
• 1 tbsp natural sweetener, optional
• 1 cup ice cubes

Directions:

• Peel, chop, and freeze bananas overnight.
• Add ice cubes, frozen banana, and pineapple chunks to blender.
• Add kiwifruit and baby spinach.
• Pour in coconut water or liquid of choice.
• Add natural sweetener, optional.
• Blend until creamy and smooth.
• Enjoy!

Pro Tip:

• Leave the kiwifruit peel for extra fiber and nutrition.

Perfect Post-Workout Smoothie

Servings: 1 – 2+

Ingredients:

• 1 cup extra thick rolled oats, cooked
• 1 banana, quartered and frozen
• 3 tablespoons shelled hemp seeds
• 1 teaspoon cinnamon, ground
• 1/2 teaspoon pure vanilla
• 1 tbsp natural sweetener, optional
• 1 – 1.5 cups non-dairy milk
• 1 cup ice cubes

Directions:

• Peel, chop, and freeze bananas overnight.
• Prepare extra thick oats per instructions, allow to cool, and set to side.
• Add ice cubes, peeled frozen banana, and cooked oats to blender.
• Add hemp seeds, cinnamon powder, and soaked dates.
• Pour in vanilla extract and non-dairy milk.
• Blend until creamy and smooth.
• Enjoy!

Chocolate Protein Smoothie

Servings: 2

Ingredients:

• 2 bananas, quartered and frozen
• 3 tablespoons shelled hemp seeds
• 1 – 2 teaspoons raw cacao powder
• 1 – 2 tablespoons raw cacao nibs, plus extra for garnish (optional)
• 1/2 teaspoon pure vanilla
• 1 tbsp natural sweetener, optional
• 1 – 1.5 cups non-dairy milk
• 1 cup ice cubes

Directions:

• Peel, chop, and freeze bananas overnight.
• Add ice cubes, peeled frozen bananas, and hemp seeds to blender.
• Add hemp seeds and vanilla extract.
• Pour in non-dairy milk.
• Add natural sweetener, optional.
• Blend until creamy and smooth.
• Garnish smoothie with cacao nibs.
• Enjoy!

Pumpkin Pie Smoothie

Servings: 2 – 3

Ingredients:

• 1.5 cups sweet potato, quartered
• 1 banana, quartered and frozen
• 1/2 teaspoon cinnamon, ground
• 1/4 teaspoon ginger, ground
• 1/4 teaspoon nutmeg, ground
• 1/2 teaspoon pure vanilla
• 1 tbsp natural sweetener, optional
• 1 – 1.5 cups coconut milk, unsweetened
• 1 cup ice cubes

Day Before:

• Peel, chop, and freeze bananas overnight.
• Prepare sweet potato per instructions, allow to cool, and store in refrigerator.

Directions:

• Add ice cubes, peeled frozen banana, and sweet potato cubes to blender.
• Add cinnamon, ginger, and nutmeg.
• Pour in vanilla extract and coconut milk.
• Add natural sweetener, optional.
• Blend until creamy and smooth.
• Garnish with unsweetened coconut flakes.
• Enjoy!

Pro Tip:

• Include the sweet potato peel for extra fiber and nutrition.

Blueberry Raspberry Ice Cubes

Directions:

• Wash 1 cup each of fresh blueberries and raspberries.
• Pat berries dry and then add them to blender.
• Add in any additional ingredients (I add a small amount of unsweetened flax milk, but you could also use coconut milk or filtered water).
• The mixture should be thick, but pourable.
• Mix until desired consistency is reached.
• Pour the mixture into BPA-free or stainless steel ice cube trays and freeze.
• Enjoy!

Posters and Charts

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