Smoothies - How to Build Them


Healthy smoothies are an amazing way to pack in a power house of nutrient dense foods that will satiate, stabilize blood sugar levels, detox, improve digestion, help you lose weight, build muscle, reduce cravings, boost energy (and your brain!), improve sleep, and empowers you to make make healthy decisions, plus it is easy, fun, and delicious!

Ever heard the phrase, "Chew your drink and drink your meals"? Well, do it. Honestly, it all goes back to digestion. Chewing your drink helps to stimulate saliva and enzymes in the mouth, which sends signals to the gut to start secreting stomach acid to break down the smoothie and absorb its protein, fat, vitamins and minerals. Drinking your meals essentially means to chew until it's soupy. Mastication breaks food down to its smallest particle, which also stimulates more saliva and enzymes in the mouth, which sends signals to the stomach to produce stomach acid. Are you starting to get how digestion begins in the mouth? good. Additionally, I like to sprinkle hemp and/or pumpkin seeds after to help me chew the smoothie. It's crunchy and fun.  

Here are the building blocks to a nutritious smoothie…


The perfect smoothie needs protein. It’s the building block in keeping your blood sugars balanced and keeping you full.

  • Organic full fat plain yogurt

  • Hemp seeds

  • Natural, plain whey protein powder

  • Raw egg yolk

  • Hydrolysate protein powder from Great Lakes



Go half with purified filtered water and raw milk or unsweetened alternative milk

  • Brewed, chilled Chai tea

  • Almond milk

  • Coconut milk

  • Full fat, organic milk

  • Green tea

  • Hemp milk


Flavors - Spice it up!

  • Natural raw almond butter

  • Cinnamon

  • Pure vanilla extract

  • Cacao powder

  • Mint leafs or extract

  • Ginger

  • Matcha green tea powder


Booster add-ons

Nutrient dense, they provide vitamins, minerals & antioxidants

  • Bee pollen

  • Raw almond butter

  • Ground flax or chia seed

  • Coconut oil or butter

  • Spirulina powder

  • Cacao nibs

  • Dry oatmeal

  • Maca powder

  • Soaked raw quinoa (yes!)

  • Adaptogen powders from Moodbeli or Moon Juice


Veggies and Fruits

  • Banana

  • Avocado

  • Spinach

  • Kiwi

  • Collard greens

  • Blueberries

  • Raspberries

  • Strawberries

  • Orange

  • Blackberries

  • Romaine lettuce

  • Pumpkin

  • Lemon & lime

  • Cherries

  • Cucumber

  • Pineapple

  • Kale

  • Beets

  • Carrots

It's best to consume your smoothie within 24 hours, although it can be stored for up to 48 hours in a mason jar with the lid on tight. Green smoothies tend to last a little longer due to the chlorophyll from the leafy greens, however the taste isn't as fresh and the color may change. But don't let that stop you, adding a few drops of lemon helps to preserve it. 

Get creative and have fun with it!