General Smoothie Recipe


A great starting point to your smoothie adventure is to have a generic recipe to fall back on. The smoothie combinations are endless once you understand the basic break down.

50% Leafy Greens

To start off your smoothie use two full cups of leafy greens. You can use any greens you like. Some ideas are kale, spinach, swiss chard, romaine, and collard greens.  Leafy greens are full of vitamins, minerals, and disease fighting phytochemicals.

30% Fruits

Compliment your leafy greens with rich colorful fruits. Try to include a variety of fruits to pack your smoothie with different vitamins. Some fruits to choose from are apples, avocados, bananas, blackberries, blueberries, cantaloupe, figs, mangos, peaches, plums, pineapple and so many more.

20% Boosts

Next you will want to add 1/8 to 1/4 cup of nuts, seeds, and superchargers. These will add fiber, protein, and many other nutrients to your smoothie to keep you alert and energized. These include almonds, cashews, walnuts, chia seeds, flax seeds, hemp seeds, pumpkin seeds, sesame seeds, sunflower seeds, goji berries, acai berries, and many others. You can also add in spirulina powder, chlorella powder, and bee pollen.

To finish off your smoothie add liquid until all of you ingredients are submerged. Some liquids to use are water, unsweetened almond, hemp, or rice milk, and coconut water.

Keep in mind that this formula may need to be changed or adjusted based on the individual and their health needs and concerns. Additionally, if you have an allergy or intolerance to any of the above suggested foods, omit them from your smoothie.

Enjoy and happy blending!

Food of the Week: Sesame Seeds

Sesame Seeds

A little background…

Sesame seeds come from the pods of a green plant with white flowers that originated in Africa and India. They are considered to be one of the first domesticated plants. Sesame seeds were cultivated in the river valley civilizations of Mesopotamia around 5,000 years ago.  The sesame plant is very well adapted and can survive where most plants can’t, which earned it the name “survivor crop”. Sesame seeds have been incorporated to diets around the world and are particularly popular in Asian diets.

Health Benefits

Sesame seeds are an excellent source of copper and manganese. One quarter of a cup contains 73.5% the daily recommendation of copper and 44.5% of manganese. They are also a good source of calcium, magnesium, iron, phosphorus, and vitamin B1. Additionally, they contain sesamin and sesamolin which are types of fibers called lignans. These have been shown to lower cholesterol and high blood pressure.

How to incorporate Sesame seeds into your diet

Sesame seeds make a great addition to salads, stir fries, smoothies, and steamed vegetables. You can either toast them or use them raw to sprinkle onto your favorite foods for a nutty flavor and crunchy texture. You can also mix them into bread, muffin, and cookie butter. Another way to enjoy sesame seeds is in the form of sesame paste, or tahini. Tahini is one of the main ingredients in a variety of hummus which is great on baby carrots and celery.

Food of the Week: Chia Seeds

Chia Seeds

A little background…

Chia seeds have their origin in Central America and served as a critical part of the Aztec diet.  They come from a green plant with blue flowers called Salvia Hispanica, a member of the mint family. Chia seeds are rich in omega-3 fatty acids which can help reduce inflammation and high cholesterol. These magical seeds are also loaded with fiber, antioxidants, and minerals.  Two tablespoons of chia seeds contain 10 grams of fiber, 18% of the recommended amount of calcium, 35% of phosphorus, 24% of magnesium, and 50% of manganese.

Want more chia in your life?

Chia seed are relatively tasteless so you can feel free to add them to smoothies, salads, yogurt, cereal, vegetables or any other food you want to. Chia seeds are very absorbent so when soaked in liquid they develop a gelatinous texture making it a great addition to a variety of foods.  You can even eat chia seeds alone by mixing about 2 tablespoons with 10oz of water.

Watermelon Refresher

Watermelon Refresher

During these hot summer months, we all need a little something to help us cool off and refresh. This light and hydrating smoothie is the perfect drink to revive your senses and energize your body in the summer heat. The fresh crisp taste of watermelon is balanced with sweet herbal notes of basil, and the coconut water is sure to hydrate you.

What you will need

Watermelon Refresher Ingredients

·         24 ounces (about 4 cups cubed) watermelon

·         4 basil leaves

·         1 cup coconut water

·         1 cup ice

Makes 2 servings

Blend together and enjoy!