Tag Archives: smoothie

Ultimate Green Smoothie

The sun’s out, birds are chirping, the world is blooming and for healthy foodies this all means one important thing: smoothies are back!

Personally, the emergence of spring is not only an opportunity to spend more time outside, but also an excuse to break out the blender. Nothing beats a cool, refreshing, nutritional boost on a warm spring day.

I’m giving you my all-time favorite smoothie recipe today AND three different ways you can use this delicious blend. Yes, three! 

But first, here is your recipe:

  • 3 Leaves of Kale
  • 1/2 Orange (or a whole one if its tiny)
  • 1 Frozen Banana
  • 2 Dried Dates (for sweetness)
  • 1 Cup of Coconut Water

BLEND… all these ingredients in a blender, and add extra coconut water if the mixture isn’t moving smoothly in the blender.

Voila! Smoothie done.

Now, the first variation is the standard, drinkable form. It is perfect for anytime of day to accompany meals or serve as a delicious snack. I top mine with chia seeds for an extra boost of Omega-3s and fiber. 


The second variation, is a good mid-day snack. It’s a fruit topped smoothie bowl! For this, all you need to do is pour the smoothie into a bowl, and cut up a bunch of fruits or berries to put on top. This gives the smoothie a little more substance, and it’s also just fun to eat! Sometimes drinking a smoothie doesn’t completely satisfy your cravings, but adding a bite can make you feel like you’re eating more. Sometimes we just need to chew! However, remember that this is best to eat in the middle of the day or later. It’s not quite enough to get you going in the morning.


The last variation, and my personal favorite, is the breakfast smoothie bowl! You can add fruit to top this one too, but the most important additions are nuts, seeds, and oats. Seeds are more nutrient dense than budded and grown plants and will make a smoothie into a sufficient meal, especially to kick off your day! I use walnuts, pumpkin seeds, sunflower seeds, flaxseeds, hemp seed shells, chia seeds, and raw oats (pssst, that homemade granola from last week would be awesome here too!) This bowls fills you up, and keeps you full. If that’s not enough, it tastes amazing!!


Try one, try them all! Let me know in the comment section below what your favorite variation is! Happy blending!


Matcha Green Tea Smoothie

Ever since I my friend Claire introduced me to my first cup of Irish tea back when I was a sophomore in high school, I have been tea obsessed. I would bring chilled coolers of green tea to my softball games, carry a selection of tea packets in my purse, and make my family visit local teashops whenever traveling. By my senior year I was serving tea lattes and brewing pots of loose-leaf tea for customers at Sweet Tease, my hometown’s own tea and sweet shop.

Over the years I have strayed from flavored black teas and the sugared concentrates to the greens, whites, and herbal blends. While I became more aware of the health benefits of teas, I also began experimenting with the different ways I could use them. Soon I was making chamomile, blueberry green, and matcha green tea smoothies every other morning for breakfast- and I still do!

Matcha is an antioxidant powerhouse, packed with cancer-fighting and fat-burning chemical compounds. It transcends the health limits of green tea by which it involves consuming the whole leaf rather than just the brewed water. While the overall taste can be bitter, the recipe below takes a moment to make matcha a refreshing and lightly sweetened smoothie. And yes, it’s caffeinated!


1 frozen medium banana (peeled and cut into chunks before freezing)

1 cup of nondairy milk (almond, soy, rice)

1-2 tsp of matcha green tea powder (if you like a more subtle green tea flavor, I recommend only 1 tsp to start)

1 tsp honey


Additional Add-Ins (optional)

¼ cup of blueberries

1 scoop of originial RAW protein

1 cup of spinach



Put all the ingredients into the blender and blend. Pour into glasses and serve immediately.

Superfood Sunday: The Magic of Maca

Maca root, a tuber similar in size and shape to a beet, hails from the high plateaus in the Andes of South America.  This relative of the radish has been cultivated in Peru for at least three millennia, where ancient Incan warriors ate it for energy boosts before battle.  Also known as Peruvian Ginseng, Lepidium meyenii has been used for food for both humans and livestock, and traditional Andean preparations include steeping the root in tea or eating maca whole, like a baked potato.

maca powder

Of course, Maca increases more than just energy level.  It also enhances libido.  A rumored aphrodisiac, maca has been shown to improve fertility.  Other effects include easing anxiety and depression – perhaps as a direct result of the increased energy and libido.  However, maca comes with a caveat, like most superfoods.  It turns out, your body can actually build up a resistance to maca.  Therefore, if you decide to consume it regularly, you should take a week off for every three or four weeks that you eat it.

I found a bag of maca powder online and gave it a try in my morning oatmeal.  The best way to describe its taste is malty, like eating the ground innards of a Whopper candy.  While I cannot be sure if my energy that day was from the teaspoon of powder in my breakfast or the good old placebo effect, I managed to forgo my morning tea without too much caffeine withdrawal.

If you find yourself with a bag of this pale, slightly sweet powder and are wondering what to do with it, maca would be an interesting flavoring addition for banana soft-serve or a vegan milkshake of ice, plant-based milk, and dates, and cacao.  In a fitting end to a highly experimental culinary summer, I decided to toss a tablespoon of everything I have tried this summer into a blender and watch what happened.  Honestly, I cannot recommend this course of action to anyone.

The mixture of chia, goji, hemp, wheatgrass, spirulina, and maca blended up into a superfood cocktail that looks like a dangerous brew.  It tasted heavily of spirulina and wheatgrass, and I couldn’t tempt any of my taste testers into taking more than one dubious sip.  Overall, it was a highly gag-inducing blend and an oddly perfect end to my summer foray into the world of superfoods.

superfood smoothie
My superfood macarita. Bottoms up!

Superfood “Sundae”: Getting Your Greens

Smoothies and juices aren’t really my thing, so I haven’t had the opportunity to try wheatgrass, the base of those hard-core “wheatgrass shots” from Jamba Juice that I had heard about. However, I was in an exploratory mood when I ventured into the homeopathic aisle of my local Whole Foods. Perched next to bottles of vitamins promising everything from ache-relief to extra zzzzs were little packs of wheatgrass, the perfect size for sampling.

Wheatgrass is, believe it or not, a kind of young grass that sprouts from common wheat. It was used in the ancient Mesoamerican and Egyptian civilizations, touting Nebuchadnezzar as a proponent. In more recent history, scientists like Dr. Anne Wigmore and Dr. Charles Schnabel, the “father of wheatgrass,” began using it for its health benefits.

From plant powder...

Now available in many forms, you can find it in tablets, capsules, extracts, or ground and ready to be added to smoothies. For the DIY-ers who want to avoid any possible contamination, there are wheatgrass seeds and kits to grow it at home.

Any way you eat it, though, wheatgrass promises a concentration of nutrients like iron, calcium, magnesium, vitamins, and chlorophyll. Folic acid, beta carotene, dietary fiber, phytonutrients, you name it. Supposedly, the sprouted grass helps remove toxins and metals like lead, mercury, and aluminum from the body. Some promote it to treat colds, coughs, fevers, and inflammation; however, there have been very few scientific studies that prove that wheatgrass can cure or prevent ailments.

... to plant power!

It can, however, make you feel like you’re doing something incredibly healthy whenever you tell people you’re drinking wheatgrass juice. And trust me, if you drink this stuff in public, people very well might ask. I poured a packet of the green powder into a tall glass of water, to focus on the taste with no distractions. Wheatgrass emits a very distinct aroma of green; there’s no other word I can think of to describe it. My powder dissolved into the water quickly, turning it a murky hunter green that made me a little nervous to take a sip. Tastewise, I would liken wheatgrass juice to a very watery broccoli smoothie. It’s hardly my favorite superfood so far, but I did feel thoroughly wholesome as I sipped away on my greens.

For those less interested in drinking lawn clippings, try out this simple recipe for green banana soft serve, based on the abundant recipes circulating in the blogosphere, for a frosty way to get your greens:

Mint Chocolate Superfood “Sundae”
1 large, ripe banana
1/4 tsp peppermint extract, or fresh mint to taste
4 tsp. wheatgrass powder
1 tbsp. dark chocolate chips
Plant-based milk, as needed
Dark chocolate for garnish

Roughly chop banana and freeze for several hours. Once thoroughly frozen, place in food processor and process until very smooth. Blend in mint, chocolate chips and wheatgrass, adding milk as needed. Serve garnished with dark chocolate shavings.