five fave smoothies
For as long as I’ve owned my Vitamix (thanks to my Grandma for getting me my very first one & now I could never look at any other blender!), I’ve been obsessed with making smoothies. I’ve basically been perfecting the art for a very long time. So long that I feel like I’ve become somewhat of a green smoothie guru (but we’ll save that for another post ;). That’s why I’m here today to share some recipes with you so you, too, can become your own guru + glow in your health.
The best part about smoothies is you can do SO much with them, which is why you’ll see that the recipes below can completely transform with a few simple swaps and/or upgrades. It’s up to you on what you do with them. I’ve provided you with the base recipes and some optional add-ins, but you decide the outcome!
So, please enjoy & sip with wondrous delight!
SPECIAL RECIPE NOTE:
All the recipes follow the same directions once the ingredients are added and are as follows:
Add ingredients in the listed order to a high-speed blend (Vitamix, BlendTec, etc) and blend on high for 30-120 seconds (depending on thickness). Serve up in a mason jar (like this one) with a wider straw (these are my absolute faves)!
These smoothies appear in no particular order because all are delicious in their own way, so choose your craving!
BLUEBERRY COOKIE SMOOTHIE with hidden greens!
MAKES: 2
Ingredients:
1.5 - 2 cups liquid (water or almond milk are what I use - or a bit of both; make sure to add 2 cups if you like your smoothies thinner)
a big handful of baby spinach
3 swiss chard leaves, destemmed
2 tsp omega oil (or sub in flax oil)
1.5 frozen bananas
1/2 cup frozen blueberries
2 tbsp raw cashew butter (don't be afraid to be generous here!)
optional add-ins: 2 tsp chia seeds + 2-3 tbsp hemp hearts + 2 tsp maca
CACAO NUT BUTTER BANANA SMOOTHIE
MAKES: 2 SMALL OR 1 LARGE
Ingredients:
1.5 cups almond milk
1.5 frozen bananas
2 tbsp cacao powder (note below on the brand I love + the difference between cocoa and cacao)
2 heaping tbsps nut butter (I love using PB, almond or a mixed nut butter)
1 medjool date, to sweeten
optional add-in: 3 tbsp hemp seeds + 1 tsp chia seeds
optional add-in: 1/4 - 1/2 avocado or 1 tbsp coconut oil
optional add-on: cacao nibs (on top once smoothie blended)
Download my old skool (or fun;) PDF version of it here.
Cacao (vs. cocoa)
Had to insert this little side note/nutrition tip on the all mighty cacao because it's what we use as our main chocolate source!
Chocolate is more than just a guilty pleasure, find out the benefits of the amazing main ingredient that goes into it:
A good source of magnesium, chromium, iron, anadamide (the 'bliss' chemical), manganese, zinc, copper, vitamin C, omega-6 fatty acid, tryptophan, serotonin (+ more!), and high concentration of antioxidants.
Can be a highly effective energy enhancer and actually can be GOOD for weight loss as it can temporarily turn off the appetite control center of the brain.
Contrary to what people think, cacao is low in caffeine, and clinically proven to not raise blood sugar in the same way as caffeine-containing foods & drinks.
The different forms of cacao and what they are:
Powder: once the pod has been pressed from the paste, the remaining mass is ground into a powder.
Butter: naturally occurring oil is mechanically pressed from the paste and solidified.
Paste: the nibs are stone ground (with no supplemental heat) and liquify due to fat content, then solidify at room temperature.
Nibs: fermented and sun-dried skinless dry beans.
Cacao is the RAW & purest form of chocolate, whereas cocoa the heated/processed version.
Comes from the cacao tea, Theobroma cacao, which produces cacao pods and inside is the cacao bean.
All the cacao goodness we use is from Giddy Yo (use code CHAR15 for 15% off). They're an awesome Canadian raw chocolate and superfoods company that you would be sure to love if you like following along with me :)
GLOWING GREEN SMOOTHIE
MAKES: 1
This smoothie is what I define as my classic ‘go to’ green smoothie because it's served me well, time and time again. It has never failed me in the taste department and requires only a few ingredients to make. I hope I can make it your ‘go to’ as well!
Ingredients:
1/2 - 3/4 cup water + a nice splash of organic apple juice (for sweetness)
2-3 kale leaves, destemmed (curly or dinosaur both work well)
1 big handful of baby spinach
1/3 frozen orange, peeled
1/2 - 3/4 frozen banana
a few ice cubes
optional add-ins #1: 3 tbsp hemp hearts + 1 tsp omega oil
optional add-ins #2: 1/4 - 1/2" piece of ginger (or one drop ginger essential oil) + 1/4" piece of turmeric (or one drop turmeric essential oil)
SMOOTHIE TIP: Peel your orange with a peeler instead of doing it by hand—especially for freezing/using them for smoothies. I read somewhere (but can't remember where!) that if you peel them with a peeler, some of the nutrients are retained that you would have missed without the thick white layer there. Plus, you'll never taste the difference in a smoothie anyway!
THE GOOD GREENS SMOOTHIE
MAKES: 1
Ingredients:
2 cups water
1 orange, juiced
1.5 frozen bananas
3/4 cup pineapple chunks, frozen
1 inch organic turmeric or one drop turmeric essential oil
3-4 kale leaves, destemmed (curly or dinosaur)
2 tsp spirulina powder or 3 tbsp of hemp seeds (for protein)
optional add-ins: 1.5 tsp maca + 2 tsp omega oil
TOPICAL DETOX
MAKES: 1 LARGE SMOOTHIE (~2 CUPS)
Ingredients:
1 cup almond milk + 1/4 -1/2 cup water (depending on thickness)
3 tbsp hemp seeds
1 tsp chia seeds
1 handful of spinach, mixed greens, or 3 kale leaves (de-stemmed)
1 small fist of fresh parsley (preferably organic)
3/4 frozen banana
1.25 cup frozen pineapple
1/4 cup frozen cranberries
1/2 organic cucumber (optional)
optional - to sweeten: 1/2 apple or 1/2 pear (or both)
optional superfood add-ins: 1/2 tsp camu camu powder + 1/2 tsp ashwagandha powder
And there you have it… five fave smoothies! Smoothies are such an amazing powerhouse to get your nutrition in that truly makes you glow!
And also a note on superfoods… I have been highly addicted to “upping” my nutrition power in smoothies thanks to these little powders for many, many years now, so let’s go into a bit more detail about them!
SUPERFOODS EXPLAINED:
Let me tell you about WHY I put some of the superfoods below into these concoctions (aka why they’re going to make you GLOW):
camu camu: known to be one of the most concentrated botanical sources of Vitamin C in the world (2–3% of fresh weight)
chia seeds: 2 tbsp provides you with 100% of your daily omega-3 requirements, helps slow down absorption of sugar into blood, which prevents spikes in insulin level, high in fiber
spirulina: complete protein source (and may consist of 55-70% protein), excellent source of iron, rich in: vitamin A, B1, B2, B6, E and K, and may increase serotonin to the brain
maca: adaptogen (balance + stabilizes body’s glandular-hormonal, nervous system, cardiovascular system & musculature), increases energy, endurance, physical strength, fertility & libido, improves one’s mood
ashwagandha: enhances brain and nervous system function, improves memory, improves reproductive system, powerful adaptogen (ie: enhancing body’s resilience to stress), improves body’s defense again disease, and provides potent antioxidant properties to protect against cell damage
turmeric: contains vitamins B3, calcium, phosphorus, potassium, magnesium, copper, iron & zinc, powerful antioxidant that fights off free radicals in body that lead to inflammation, antibacterial + aids in immunity
See you on the smoothie side!
char xo
KNOW YOUR GLOW
If you LOVE making smoothies, then I know you would love my Know Your Glow 7-day detox—filled with juices, smoothies, & nutrient dense plant-based meals to help you know your glow a little deeper!
