Orange "Creamsicle" Smoothie

This smoothie has the tangy sweetness of those creamsicle ice-cream bars I LOVED as a kid. It’s such a refreshing snack, dessert, or breakfast! If you want some extra “orange” flavor, you can always add the zest from an orange too!

Ingredients:

• One orange, peeled and seeds removed

• ½ banana

• ½ cup Plain Greek yogurt

• ½ tsp vanilla extract

• ¼ cup almond or coconut milk

• Handful of ice

Optional smoothie boosters: hemp, flax or chia seeds, frozen cauliflower, ginger, carrots

Directions:

• Add all ingredients to a blender and blend until smooth
  

Sweet Potato "Pie" Smoothie

As I was roasting sweet potatoes for dinner last night, I realized there was no more room left on the baking sheet for my final sweet potato! I’ve thought about trying a sweet potato smoothie for awhile now and thought this is the perfect occasion! I already had a peeled a cubed sweet potato, so I steamed it and then let it cool. I threw that in the freezer along with a small banana in preparation for a smoothie in the morning. Let me tell you, this is an IDEAL way to start the morning! This smoothie is creamy, filling, and tastes just like fall! There is loads of protein, healthy fats, and fiber to keep you feeling satisfied all morning too :)

Ingredients:

• 1 small sweet potato, steamed, cooled, and frozen

• 1 small banana, frozen

• 1/2 cup plain Greek yogurt

• 3/4 cup almond milk

• 1 tbsp ground flax seed

• 1/2 tsp cinnamon

• Pinch of all spice

Directions:

• Add all ingredients and blend until smooth. If necessary, add more almond milk. If you’re looking for more spice, add it in!

• OPTIONS: Add in peanut butter or almond butter or a pitted date for a little extra sweetness!

Turmeric Ginger Smoothie

A tropical and nutrient-rich anti-inflammatory smoothie! This smoothie not only looks vibrant and beautiful, it tastes delicious and is loaded with beneficial ingredients! Curcumin, a substance in turmeric, is high in antioxidants and is a powerful anti-inflammatory. A pinch of black pepper helps your body to absorb more of the curcumin (you won’t even taste it!). Ginger is also an excellent anti-inflammatory, plus it can help fight infection and aid in digestion. There’s fiber from the fruit and protein from the Greek yogurt which will help keep you full all morning long :)

Ingredients:

• ¾ cup frozen pineapple chunks (mango works too)

• 1 banana, frozen

• 1 tsp fresh ginger, minced

• 1 tsp ground turmeric 

• ½  cup plain Greek yogurt (I like 2%)

• ¾ cup dairy or non-dairy milk

• Pinch of black pepper

Directions:

• Blend together and enjoy!

Power Morning Smoothie

I’ve written a lot in my blogs and newsletters about how important it is to start your morning with a nutrient-rich breakfast that is high in protein, fiber, and healthy fats. With this powerful combination, you’ll be able to nourish your cells after a night’s slumber and you’ll create balanced blood sugar levels, which will in turn help keep your energy levels stable and fuel your brain. This Power Morning Smoothie has it all - healthy fats (flax), protein (greek yogurt), and fiber (spinach and banana). Not only will It will fill you up and leave you feeling ready to tackle the day ahead of you, it’s delicious. The banana adds the perfect amount of sweetness and the greek yogurt adds a rich creaminess. Hope you enjoy!

Ingredients:

(serves 1)

• 1 frozen banana

• 2 large handfuls of spinach

• ½ cup plain greek yogurt (I like 2%)

• 2 tbsp ground flax

• ½ cup almond milk

Directions:

• Blend and serve

Blackberries and Cream Smoothie

I am seriously addicted to blackberries these days! If you haven’t tried seasonal, farm-fresh blackberries (compared to those you’ll find at a grocery store), I highly recommend it! They taste much sweeter - so ripe and juicy! There are so many health benefits associated with these small, deep-purple berries, but before we get there, here is my recipe for a “Blackberry and Cream” smoothie. This smoothie is tart, sweet, tangy, and rich - I personally enjoy it more as an afternoon treat or dessert rather than for breakfast. You can sub in some blueberries too if you don’t have enough blackberries! 

Ingredients:

(serves 1)

• ⅓ cup coconut yogurt

• ½ cup ripe blackberries

• ½ banana

• ¼ cup almond milk

• A few ice cubes.

Directions:

Blend until smooth and enjoy!

Health Benefits of Blackberries:

• Blackberries are rich in Vitamin C. In fact, one serving provides 35% of your recommended daily intake!

• They contain both soluble and insoluble fiber, which help balance blood sugar levels and support healthy digestion.

• They are an excellent source of vitamin K, which we need for blood clotting.

• Blackberries contain powerful antioxidants that reduce the damage of free radicals in our bodies and support a healthy immune system.

Sources and Additional Reading

• https://www.medicalnewstoday.com/articles/322052#benefits

• https://draxe.com/nutrition/health-benefits-blackberries/

Watermelon and Coconut Water Cooler

Try my ultra-hydrating and refreshing watermelon and coconut water drink. This is an excellent way to get in some electrolytes on a hot summer day. 

Ingredients: 

(serves 2)

• 1/2 cup coconut water

• 2 cups watermelon, cut into cubes

• Handful of ice

• 1 lime, sliced

Directions:

• Blend the watermelon, coconut water, and ice until smooth.

• Serve with lime slices.

Tart Cherry Sleep Smoothie

This smoothie is the perfect dessert or pre-bedtime snack! It’s full of healthy fats, protein, and complex carbs so it won’t spike your blood sugar before bed. Plus, the key ingredient is tart cherry juice!  Did you know tart cherry juice can improve the quality of your sleep and help you sleep longer? It has been shown to boost your body’s production of melatonin, the hormone that helps regulate the sleep-wake cycle. Read more about it here! Try about 4 tbsp of juice before bed or enjoy this sleepy time smoothie!

Ingredients:

• ¼ cup plain greek yogurt or coconut yogurt 

• ½  cup tart cherry juice

• ½ banana

• 1 tbsp almond butter

• Handful of ice cubes

Directions

• Blend until smooth and enjoy before bed

Pear Maca Ginger Smoothie Bowl

This energy-boosting smoothie is a refreshing way to start your morning! With maca powder, spinach, cauliflower, pear, and ginger, it is packed with nutrients that will leave you feeling nourished and ready to tackle the day ahead of you. Maca is an adaptogen (plant, herb, or mushroom that helps the body adapt to stress and to normalize bodily processes). It’s used to balance hormones, boost libido, and energy. The ginger in this smoothie bowl adds the perfect amount of spice and warmth, along with some powerful health benefits- it stimulates digestion, can improve blood pressure, reduce inflammation, and regulate blood sugar levels.

Ingredients:

Trader Joes has a great, affordable frozen riced cauliflower that I use!

• 1 ripe pear, cored and chopped into chunks

• ½ cup unsweetened almond milk

• ⅔ cup frozen cauliflower

• ½ frozen banana

• 1 cup spinach, packed

• ¼ tsp fresh ginger, peeled and minced

• ½ tsp Maca powder

Toppings (optional)

• ½ banana, sliced

• ¼ cup berries 

• ¼ cup walnuts, roughly chopped

Directions

• In a blender, add in all ingredients and blend until smooth

• Top with banana slices, berries, and walnuts

Health Benefits of Pears:

• They are a great source of vitamin C, which helps fight free radical damage in the body, promotes skin cell renewal, and boosts immune health

• Pears are a high-fiber food, which helps with digestion, can keep you regular, and can also maintain healthy blood sugar levels 

• They are full of antioxidants like polyphenols and flavonoids (mostly found in a pear’s skin), which helps fight inflammation and disease formation

• Pears have a high pectin content, which helps our body remove waste and toxins

Sources and additional reading:

• https://www.healthline.com/nutrition/benefits-of-maca-root#section7

• https://draxe.com/nutrition/pear-nutrition/

• https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-pears/

• https://www.naturalfoodseries.com/11-pears-health-benefits/

• https://chopra.com/articles/8-incredible-health-benefits-of-ginger

Pumpkin Smoothie

You can have this smoothie for breakfast, but if you’re like me, you’d rather have it for dessert! It tastes like a pumpkin milkshake, but you can fully enjoy it knowing there is no dairy or refined sugars. The banana adds a natural sweetness and the spices make this smoothie/milkshake taste festive and seasonal. Enjoy!

Ingredients:

• 1 banana

• 1 cup frozen cauliflower

• ½ cup pumpkin puree

• ½ cup and 2 tbsp unsweetened almond milk

• ½ tsp pumpkin pie spice

• ⅛ tsp cinnamon

• 1 tbsp almond butter

Directions:

• Add all ingredients to a blender and blend until smooth

Tip! Make this into a smoothie bowl by topping with toasted pecans, coconut, and banana slices with a sprinkling of cinnamon.

Beet and Berry Smoothie

When I was at my older sister’s house a few months ago, she made her kids (ages 5 and 3) pink smoothies as a snack. I thought it was such a smart idea to entice her kids with colorful smoothies in order have them get some nutrient-dense fruits into their bodies! If you put a banana or a date into a smoothie, the natural sweetness will cover up any “veggie flavor.” I don’t remember exactly how my sister made her smoothie, but it inspired me to create my own version. I use beets to give this smoothie a rich pink color, plus they are anti-inflammatory and support detoxification in our livers. For the beets, no need to cook them. I just peel one, chop it up, and throw it into my blender.

Ingredients

(serves 1)

• 1 medium sized beet, peeled and roughly chopped (or 1 cup frozen beets)

• 1 cup frozen organic strawberries

• ½ cup unsweetened almond milk

• ½ banana

• 2 tsp ground flax seeds

Instructions

• Place all ingredients in a blender and blend until smooth

• Top with sliced bananas and cinnamon (optional)

You can always improvise! You can add a scoop of almond butter or some protein powder to make it more filling! You can even add a few dashes of cinnamon to create a more warming flavor. To make this smoothie sweeter and more appealing to your children, try adding a full banana instead of just half. Enjoy!

Healthy Blueberry Smoothie

This summer, I was really into smoothies. I was starting to get sick of my green smoothies so decided to try out some new flavors. This one is loaded with nutrient-rich ingredients, like blueberries, cauliflower, and flax seed and I assure you, it is delicious and satisfying! Plus, there’s protein from the almond butter and healthy fats from the avocado and flax to keep you full and satiated. Enjoy!

Ingredients:

(serves 1- 2)

• 1 cup frozen organic cauliflower

• 1 cup frozen organic blueberries

• 1/2 avocado

• 1/2 banana

• 1 tbsp flax seeds

• 1 tbsp almond butter

• 1/2 tsp cinnamon

• 1 cup almond milk

Directions:

• Add all ingredients to a blender and blend until smooth

Mint Chocolate Chip "Milkshake"

This is a perfect summer dessert or afternoon treat. An actual mint chocolate chip milkshake is loaded with sugar and most likely contains artificial coloring or ingredients, which can lead to unstable blood sugar levels and other negative effects on our bodies and overall health. This version is loaded with nutrients from the spinach, mint, banana, and avocado, but is creamy, decadent, sweet, and refreshing! I promise you’ll be super satisfied with this “milkshake,” and you’ll feel much better afterwards too!

Ingredients:

(serves 2)

• 4 cups spinach leaves

• ¾  cup of fresh mint leaves (or 4-5 drops peppermint extract)

• 1 banana (frozen if possible)

• 1 cup full fat coconut milk

• 1/2 cup water

• ½ an avocado 

• 2 tbsp dark chocolate (shavings from a chocolate bar or chocolate chips)

• Handful of ice cubes

Directions:

• Blend all ingredients (except the chocolate) until smooth. 

• Add chocolate to the blended smoothie and stir.

• Top with additional chocolate shavings

I am all about adding fresh herbs to dishes to enhance flavor, but also because they are packed with nutrients! Mint might just be my favorite one out there; I even have two varieties growing in my brand new urban garden. It has a clean and refreshing taste and can add a whole new layer of flavor to any dish. Read on for the health benefits of cooking with mint.

Health Benefits of Mint:

• Mint can improve digestion because menthol increases bile in the stomach, which helps us digest foods more easily

• Mint helps soothe an upset stomach because the menthol helps relax the stomach muscles.

• It can combat bad breath because the antimicrobial properties in mint can kill off bacteria in your mouth

• Studies show it can improve alertness and cognitive function; the scent of menthol stimulates the hippocampus area in the brain, which is responsible for controlling focus and clarity

• Mint can even help you overcome the common cold because of its antioxidants and antibacterial properties, but also because it contains menthol, which helps relax muscles, opening up airways and relieving congestion