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Do You Like Smoothies?

I love smoothies. They’re easy to make, filling, refreshing and full of great nutrients…if you make them right.

A good rule of thumb to follow…use more veggies than fruit. Bothe fruits and vegetables have ample amounts of sugar in them but fruit has more.

There are other ingredients I recommend using in your smoothies to make them nutritional powerhouses.



Here are some of the ingredients I use…raw and organic when possible

  • Cacao or cacao nibs – you might have heard that chocolate is good for you. Or maybe you just hoped it to be so. Well, good news. It is good for you. But in the form of a candy bar or with added sugar. Raw unsweetened cacao is full of nutrients. It contains magnesium and lots of anti-oxidants along with brain stimulating chemicals. It helps with mood stabilization, calcium absorption and fighting certain diseases.
  • Chia seeds – these are the same seeds used to grow the “hair” on your holiday chia pet. They are tiny magic bullets that are full of Omega 3 fatty acids, calcium, fiber, iron, magnesium, potassium, B vitamins and anti-oxidants. Chia seeds contain the ideal ratio of Omega 3 to Omega 6 fatty acids. They help to stabilize blood sugar because of the nutrients and fiber they contain.
  • Goji berries – these are the pretty little red berries you usually find in the dried fruit section. They contain 8 of the 9 essential amino acids we must get from food. In ancient Chinese medicine, they are thought to support eye, liver and kidney health and overall vitality.
  • Maca powder – this beige powder has a mild nutty flavor and is known for its adaptogenic qualities. It helps with focus and attention. It can even have a positive impact on libido and fertility. This also contains 8 of the 9 essential amino acids we must get from food. The maca root also contains fiber, vitamins C and E, calcium, potassium and iron. It also contains immune supporting compounds known as glucosinolates.
  • Vegan protein powder – vegan protein powders made from pea protein are often more bioavailable than their whey based counterparts. I use one that has no artificial flavors, colors or sweeteners. Many people don’t process whey effectively and it can have an unpleasant effect on your stomach. Soy based protein powders can also negatively impact some people.

Don’t forget the veggies

I’ll put greens and berries in my smoothie like this recipe I shared in January. I’ll add some avocado to make it creamy and add some healthy fat. This smoothie will last me until well into the afternoon. If I eat breakfast late enough I can actually skip lunch and wait comfortably until dinner for my next meal.

Use your imagination when making your smoothie. Every fruit and vegetable has a different nutrient profile so mix it up.

What’s in your smoothie?

As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes, or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.


  1. Alice Gerard on April 11, 2022 at 11:09 pm

    I love smoothies! But I’ve never added vegetables or avocados to my smoothies. For sure, I will try that. Thank you for all of the suggestions for my future delicious smoothies.

    • Karen on April 12, 2022 at 3:59 pm

      More veggies less fruit is the way to go. Spinach adds some good stuff but really doesn’t alter the taste too much. And avocado makes it smooth and very rich.

  2. Dr.Amrita on April 14, 2022 at 1:20 pm

    Very interesting smoothie suggestions. I am more of a whole food person.

    • Karen on April 14, 2022 at 8:11 pm

      Everyone gets their nutrients the way that works best for them.

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