Building The Perfect Smoothie

This design is made to fill an entire 48 oz blender and provides 3 16oz servings so you can adjust accordingly . I make them for my family a lot in the morning or make three servings for myself which can be three out of my six meals for the day in one shot ! I keep them for just 24 hours and store them in a mason jar in the fridge . So easy to take on the go as I always carry and insulated bag with ice around with me .  A smoothie is the perfect way to get in your 4 cups daily of Raw Greens for optimal health! Following the steps in order will allow you to fit everything and get the most nutrition out of your smoothie .

 

*Blend a minute or so after each step*

Step One adding your liquids :
Choose One
add 16 oz of ~

water
coconut water
almond milk
coconut milk ( I get the one in the can rather than in a carton because it only has two ingredients)
cashew milk
 or decaffeinated cold green tea

Step Two adding your protein :

9 tablespoons of hemp seed ( 3 tablespoons for each serving and each serving packs in 10 grams of complete protein!) This is my preferred protein source for my smoothies because it's a nutritional power house !

You can make your very own protein powder using THIS recipe

9 tablespoons of Chia seeds ( packs 6 grams of protein per 3 tablespoon serving serving ) * please note if you use chia you must drink your smoothie immediately as chia gels and after a few hours it will be one big clump

Your nut milks and fruits and vegies also add protein to your smoothies



Step Three  adding your greens :

3 cups of you favorite raw greens  ( 1 cup per serving ) &  and avocado (1/3 per serving )
Alternating your greens every day will give you a full spectrum of nutrition . TIP:  If you would like it simple on some days just use packaged organic baby greens like Olivia's baby spinach, baby kale , or even baby romaine .

Green Choices

cucumber
kale
spinach
dandelion ( amazing to detox the liver and has 20% of your calcium for the day)
collard greens
swiss chard
rainbow chard



Step Four adding your fruit:

 Add three bananas or 1 mango or 1.5 cups of pineapple


Step Five  adding frozen fruit ( so you don't have a warm smoothie )

3 cups of frozen berries of your choice ( 1 cup per serving )

Feel free to mix and match what's frozen and try apples (peeled) pears (peeled) or kiwi . You can get super creative but I like to keep it simple .


Step Six some fun healthy optional additions :

Add some ground flax meal for extra protein and omega 3's ( this gels)
Add some goji berries for antioxidants and an additional protein boost
Add some fresh ginger or turmeric to help reduce inflammation in the body
Add some Ceylon Cinnamon to reduce inflammation and balance blood sugars
Add some organic raw cocoa powder for a boost of Iron and magnesium . And because chocolate is yum !
Add some spirulina powder to boost protein , Iron, phytonutrients and so much more !
Add some Maca powder to balance hormones, increase fertility , boost your immune system , memory, and focus. ( also an aphrodisiac ) (wink wink)