Smoothies: my magic formula

Remember in the 1980s and 90s when smoothies were usually just yogurt and fruit with a squirt of honey? I sure do. Over the past couple decades though, foodies and nutritionistas have stepped up the smoothie game in such a major way that if you told me there were five billion dairy-free blender-breakfast recipes to be found on the internet, I wouldn't be surprised.

I know it's not really smoothie weather, but I crave them all year round (except when I was pregnant, and I generally couldn't handle more nutritious things). This time of year, to reduce the cold hit on my GI tract, I usually have it after my warm lemon water in the morning, or as a mid-afternoon when I'm not as sensitive.

But what makes a smoothie satisfying and balanced? Simple, but with room for a nutritional boost? I'd like to share with you my go-to smoothie formula that's a hit every time.
I start with filtered tap water + raw nuts and seeds as a base because it's both healthier and more ecological than a packaged non-dairy milk.


2 cups filtered water
1/4 raw nuts (cashews, almonds, or even pecans!) - preferably soaked overnight and rinsed, though I often forget to do this myself!
2 cups frozen fruit (I like to do one cup of two different fruits)
1 frozen banana
3 tbsp raw seeds (this is a good opportunity to do your seed cycling!)
1 tbsp coconut butter (see this post on how to make your own at home)
1 heaping scoop of a really great whey-free protein powder (my fave is Genuine Health's vanilla fermented vegan proteins + because it tastes like cake batter!)

You have the option to throw in some nutritional boost, but I'd limit it to two for the sake of not overwhelming your drink:

  • a good handful of organic baby spinach, kale, or romaine leaves
  • fresh juice from a lemon or lime
  • 1 tbsp coconut oil (fine for anyone) or 1 tsp - 1 tbsp MCT coconut oil (depending on your tolerance)
  • 2 tsp. high quality omega-3 oil,  like NutraVege plant-based oil (safe and even generally recommended in pregnancy and lactation)
  • 1 scoop Genuine Health organic fermented gut superfoods+
  • 1 tsp high-quality spirulina or chlorella (not to be introduced in pregnancy if you didn't use them regularly before)
  • 1 tsp adaptogen powder like gelatinized maca or ashwaganda (okay for breastfeeding, not for pregnancy - see this post for more helpful info)

Some of my favourite combos are:

  • almonds, organic blueberries and strawberries with orange-cranberry NutraVege oil, and maca
  • cashews, mango and pineapple with spinach, lime, coconut oil 

Makes two satisfying 2-cup servings.

If this kind of delicious-nutritious recipe is your jam, you can find many more in my cookbooks, Get It Ripe and Ripe from around Here.