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Build Your Own Smoothie

there is no “one perfect smoothie fits all”, what ingredients are important for one person may not be as necessary for another.  With all the different recipes out there it can be confusing to know what you should be using and what isn’t a “must have”.  To help clear up some of the confusion I’ve made this handy “how to” guide for building your own smoothie!  Check out all the fun, different ingredients you can use in your blended deliciousness and what the benefits are of each so you can decide what the best recipe is for you.  Have fun with it and feel free to mix and match to make your own perfect green drink!

If you are looking for some of these ingredients at a more affordable cost then I have the PERFECT place for you, I recently discovered Thrive Market and I am absolutely hooked! This place is amazing because you can get a variety of healthy ingredients for a fraction of the cost in comparison to most health food stores.  Get 25% off your first order here

Smoothies cocktail with frozen currants. Berries close, top view. Rustic style

Smoothies cocktail with frozen currants. Berries close, top view. Rustic style

liquid base: (I do about 8oz total liquid for 1 smoothie)

coconut water:  coconut water has many benefits, it helps to prevent heart attacks, lowers high blood pressure, can have anti-aging effects, fights free radicals to help prevent cancer and it contains trans-zeatin which can be used to treat Alzheimer’s disease or dementia.  Get it here

maple water: One of the most interesting components of maple water is abscisic acid (ABA), a compound used by plants to aid in their adaptations to stress. In humans, it helps shuttle sugar out of the blood stream and can also stimulate immune function. get it here

hemp milk: this unsweetened hemp milk is smooth and creamy with a nutty flavor. Made from hemp seeds, it’s a great source of plant-based nutrition including Omega 3 and 6 and essential amino acids. get it here

almond milk: We take organic almonds and add a gentle roast to allow their natural flavor to shine through. The result is our signature taste that’s a pleasure to drink by the glass and blends perfectly in your recipes.  get it here

aloe juice: Enjoy all the 200 biologically active components of our Regular Aloe Vera Juices minus the preservatives. Our preservative-free aloe vera juice delivers essential amino acids, vitamins, minerals and enzymes. Lily of the Desert preservative-free aloe vera juice was the first on the market as a USDA certified organic aloe juice and it is now our #1 product! Plus, without preservatives, you will enjoy a milder taste in these juices.  Get it here

Fruit: (1/2 cup)

Fruit is obviously what is going to make your drink sweet, choose one or two of the fruits below to add a little sweet touch to your green goodness.  Below is my list of low glycemic fruits: meaning fruits that are going to have the gentlest affect on your blood sugar – meaning less cravings and less sugar highs and lows.

Low glycemic fruits

you need something to make your drink nice and smooth, below are a few ideas of different bases you can use.

Strawberries: strawberries are relatively low in sugar and a great natural sweetener.

Raspberries and blackberries: These berries are high in fiber and lower in sugar.

Papaya: Papayas are high in vitamin C and rich in antioxidants. They also contain a lot of fiber, which can help to slow the release of sugar into the blood and assist with digestion.

Cantaloupe: a great low sugar melon!

other fruits to enjoy in your smoothie in moderation:

Blueberries: blueberries are slightly higher in sugar than raspberries, blackberries and strawberries but they are packed with good for you antioxidants!  Enjoy them in your smoothie in moderation, try mixing them with other fruits.

Banana: banana is one of the highest sugar fruits out there, meaning it can cause a pretty serious spike on your blood sugar levels.  Try to keep the banana in your smoothies to a minimum, at the most use a half of a medium banana.

Vegetables that are good for smoothies: (as much as your heart desires!)


vegetables are one of the most important parts of your smoothie, did you know the average american gets less than 3 servings of veggies a day?  up your intake with a few of the veggies listed below.

beets: Beets are one of the richest dietary sources of antioxidants and naturally occurring nitrates. Nitrates are compounds which improve blood flow throughout the body – including the brain, heart, and muscles.

salad greens: spinach, kale: the phytonutrients in spinach make it a perfect anti-inflammatory and anti-cancer food. Spinach also provides over 200% of your recommended daily amount of vitamin K which is is important to keep your bones healthy, and it can help lower blood pressure. Add 1 cup of spinach to your smoothies, and then work your way up from there (don’t worry spinach has nearly no taste when added to your smoothie!)

cucumber: cucumbers are incredibly hydrating and the cucumber skins are rich in silica and vitamin E (excellent for skin health). They contain vitamin C for immune support as well as manganese and beta-carotene.

zucchini: zucchini is high in manganese, antioxidants, vitamins C and A and is very high in fiber. Zucchini is also an excellent source of B vitamins which help metabolize sugars in the body.

carrots: carrots can be shredded very finely into your smoothie before blending (a high-speed blender such as a vitamix would work best here). The carotenoids in carrots are excellent for eye health and have anti-cancer and cardiovascular benefits.

mushrooms: mushrooms are one of the few foods out there that contain vitamin D, and their anti-oxidant capacity helps boost the immune system, protect the heart, reduce risk of developing certain cancers and help awaken your pineal gland. You can get these mushrooms fresh, or in powder form. Adding in a couple mushrooms to your smoothies (or a couple teaspoons) will ensure your body reaps these incredible benefits.


Bonus Additives:

Chia Seed Pudding

Chia Seed Pudding

While your at it you might as well add some extra goodness to your drink with one of these “bonus additives” pick and choose which ones are right for you, or if you want add them all!! (but be careful, you don’t want to break the bank!  additives can be expensive, I have collected a variety overtime, so remember you don’t need to do it all at once.

Chia Seeds: Whole Chia Seeds are a super nutritional powerhouse, with Omega-3 to help support normal cardiovascular function and fiber to help support normal functioning of the digestive tract.  Get it here

Hemp Seed Oil:  Just like hemp seed, the oil contains the ideal 3:1 omega-6 to omega-3 ratio. Unlike flax, hemp has valuable Super Omega-3 (SDA) and Super Omega-6 (GLA), which can help the body metabolize fat. Use hemp oil in smoothies, salads, vegetables and pasta dishes. To conserve the essential fatty acids, we suggest you use it raw or gently heated.  Get it here

Bee Pollen: bee pollen is the food of the young bee and it is approximately 40% protein. It is considered one of nature’s most completely nourishing foods. It contains nearly all nutrients required by humans. About half of its protein is in the form of free amino acids that are ready to be used directly by the body. Get it here

Maca Root:  Maca Blend is adaptogenic blend with a number of benefits with Maca as the core ingredient. It contains: organic maca, ashwagandha, cordyceps, lucuma, cinnamon, and mesquite. This blend is not only supportive of energy and stamina, but will help with everyday stress. This organic superfood blend is ideal for those needing a little bit extra energy and stamina, a boost before and after a workout, and also a better night’s sleep because your body’s functioning at a normalized level. Easy to use, you simply mix with water, milk, or smoothie any time of the day.  Get it here

Cacao:  Cacao is a top source of antioxidants, and it contains an abundance of magnesium and iron. To make our cacao powder, the finest cacao beans are milled at low temperature to protect the nutrients and flavor.  Get it here

Spirulina: This formula is designed for people to fight stress and to optimize health. Scientific and clinical studies show Spirulina Natural® protects the heart and brain from oxidative stress while supporting a healthy immune system.* Use Earthrise Spirulina and feel the energy, vitality and well being.  Get it here

Coconut Oil:  Artisana™ Organic Raw Coconut oil is non-hydrogenated, cholesterol-free and comprised of medium-chain fatty acids which are broken efficiently by the body, providing an immediate source of energy.  Get it here

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