Tag Archives: smoothie

really green apple smoothie

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1 cup, packed, spinach leaves
3/4 cup full-fat coconut milk
1/2 ripe avocado
1 T (or more) lemon juice
1 small chunk of fresh ginger, peeled
1 handful fresh parsley
1 tsp. spirulina
1 green apple, peeled, cored, and quartered
1/2 cup almond milk, unsweetened, or enough to achieve desired consistency.

Combine all ingredients in a blender. Enjoy!


coconut milk smoothie

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Today’s breakfast smoothie:

1 cup (250 ml) full fat coconut milk
1 cup blueberries, fresh
1 cup kale, chopped, fresh
1 cup bok choy greens, chopped, fresh
1 handful of fresh parsley
1 thumb-sized chunk fresh ginger, sliced
1 teaspoon cinnamon
1/2 tablespoon lemon juice
1/2 ripe banana

These ingredients fill a 1-litre measuring cup.

Assemble in measuring cup for proportions. Transfer to blender. Wake up the neighbors with extended whirring sound. Add some water if the mixture is too thick. Total preparation time: About two minutes.

I’ve modified a recipe from the Wahl’s Paleo Protocol (because I do want I want). The original recipe didn’t call for the banana (or ginger or lemon juice). I wanted to make it a little sweeter because I was intimidated by the amount of greens. And the banana was sitting on the counter, waiting for some action.

If you like cold drinks, keep your coconut milk cans in the refrigerator. You can also use frozen berries for a frozen smoothie.

The smoothie tastes very good. I think the lemon juice brings out the sweetness of the berries. Cinnamon can act as a blood thinner. So be careful how much you eat every day, especially if you are taking medication.

Super Easy Strawberry Almond Milk Chia Smoothie

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I soaked some almonds last night to make almond milk this morning. However, I needed to take my son to his archery lesson this morning and didn’t get up early enough (story of my life). I decided to use some of the almonds in a smoothie. Smoothies are my favorite quick breakfast. The chia seeds provide fiber, which makes the smoothie filling. I use whole strawberries without removing the tops. In place of strawberries, substitute any ripe fruit. Raspberries have even more fiber.

Almonds blend more easily if they are soaked in water overnight. An alternative to soaking is to blanch the almonds in a pan containing a 1/2 inch of boiling water for 30 seconds, then drain. (You can pop off the skins for a smoother texture but less fibre). If you have easy access to unsweetened almond milk, you can substitute it for the water and almonds. I have not been able to find unsweetened almond milk in stores here (Holland). So I make my own sometimes. When I get up early enough.

Be sure to check the carb content of your protein powder. Most of them are packed with sugar to make them palatable. But many low-carb powders have artificial sweeteners – not a great alternative. If you are being “pure,” substitute 1/4 cup egg whites for the protein powder. (The problem with egg whites is that too much will make the smoothie bitter).

This recipe makes a great grab-n-go meal that provides fiber, protein, healthy fats, and fresh fruit for long-lasting satisfaction.


1 tablespoon chia seed
1 serving [unsweetened] vanilla whey protein powder (I like Jay Robb brand)
1 cup whole strawberries
10 almonds
1 cup cold water


In a blender, blend the almonds and water 2-3 minutes on high speed, until smooth. Then add the strawberries and blend again. Add the protein powder last and blend briefly. Protein powder tends to make smoothies very foamy, which I don’t like that much. But I think it’s better to have protein with the carbs.

For a thicker smoothie, use less water or double the almonds (1/4 c).

Nutrition Facts
Serving Size 1 serving

Calories 285

Total Fat 11.01g
Saturated Fat 0.988g
Polyunsaturated Fat 1.689g
Monounsaturated Fat 3.921g
Cholesterol 0mg
Sodium 156mg
Potassium 697mg
Total Carbohydrate 19.43g
Dietary Fiber 9.3g
Sugars 7.29g
Protein 31.51g