Step by Step Smoothies – Making Yours Healthy AND Delicious


I’m sorry, I disappeared again! I do love blogging and sharing my journey but I suppose we all have certain good habits we try struggle to maintain. Obviously, this is one of mine.

The beginning of the new year becomes the time when many of us swear this is IT. THIS is the year when the good habits will stick – we will eat right, lose weight, get healthy. Problem is we don’t always know how to make those changes last.

My suggestion: take baby steps. You don’t have to overhaul absolutely everything. Start with 1 or 2 simple achievable goals. Chances are you’re more likely to see some of the results you’re looking for and that’s what keeps us going.

One of my favourite starting points is the smoothie. It’s the perfect way to sneak in all kinds of goodness into your daily routine. Key thing – you have to like them so you keep drinking them. Because I get so many requests for how to make that smoothie taste great, here are a few tips to help make yours super yummy, super satisfying and super healthy.

Building Your Base

Start with any liquid (or combo) that you like РI usually use about 2 cups of liquid for a nice big glass.  Options include:

  • plain filtered water
  • almond or rice milk (plain unsweetened please!)
  • fresh squeezed orange juice (from an orange, not a carton)
  • coconut water

Fruits and Veggies

This is the heart of your smoothie, where you can add lots of flavour, fibre, vitamins and minerals. Use your imagination and throw in anything you love. Don’t be afraid of tossing in some veggies. If that scares you, start with even a teensy amount. My go-to’s include:

  • frozen banana (half or whole, keep a bunch in your freezer)
  • frozen organic berries
  • pineapple chunks – one of my favourites!
  • diced apples, mangoes, kiwis or orange sections
  • diced cucumber or celery
  • a handful (or two?) of organic baby spinach or kale

Now the fun part. People think think we’re done at this point but now we get to add all the extra goodies that take your smoothie from okay to amazing!

Healthy Fats

This is where we boost the anti-inflammatory benefits of your smoothie and help make it more satisfying and filling. Experiment and see which ones you like.

  • coconut oil (See this post for why I love it)
  • almond butter
  • avocado slices – add a nice creamy texture
  • flax oil
  • ground flax seeds – added bonus: a nice scoop of fibre

Super Energize Your Smoothie

Next we throw in some “super foods” to boost antioxidants, phytonutrients and alkalinizing ingredients. My favourites:

  • cacao (this post will tell you what this is and why you should be eating it)
  • lemon juice – alkalinizing and yummy
  • ginger – immune boosting and anti-inflammatory
  • hemp seeds – protein packed and good source of Magnesium (the calming mineral)
  • chia seeds – Magnesium, Iron, Calcium, fibre, protein – need I say more? Read here for the full story + a green smoothie recipe
  • parsley or cilantro – naturally detoxifying and highly alkalinizing, which supports bone and immune health
  • pomegranate seeds – in season now! Rich in antioxidants and Vitamin C

Sweeten It Up!

Depending on what you’ve already thrown in you may want to add a little more sweetness. Every once in a while my smoothie is a little bland or even a bit too “green” tasting. If that’s the case I may add in one of the following:

  • fresh orange juice or pineapple chunks (if you haven’t already)
  • raw honey – I think it’s a superfood. Here’s why + another smoothie recipe
  • cinnamon – anti-inflammatory, helps balance blood sugar and sooooo deelish! See below for one of my new favourite recipes
  • 1 Mejdool date – super sweet, you won’t need more than one. Great source of iron and fibre

Couldn’t be easier! This morning I put together this yummy Banana Chocolate Smoothie. Rich in warming cinnamon flavour and full of antioxidants, fibre and alkalinizing minerals it was perfect after my morning run.


Banana Chocolate Smoothie

  • 1/2 cup almond milk
  • 1 cup water
  • 1 frozen banana
  • 1 tbsp almond butter
  • 1 1/2 tbsp cacao
  • 1/2 tsp cinnamon
  • 1 tsp raw honey
  • 1 tbsp chia seeds

Blend at high speed for 1 minute, sprinkle a little cinnamon on top and enjoy!

So easy and so deelish. Hope you can make this habit stick!


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