Smoothies are a versatile snack or meal idea. You can add fruits, leafy greens and healthy fats all in one cup. This packs a powerful dose of vitamins and minerals to your day.

Note: I generally use milk kefir with my smoothies for the benefits offered by fermented food. Learn more here. For these recipes, you can also use regular milk. Raw milk is best since it contains many benefits processed milk does not have. For more information about raw milk, visit You can also use non-dairy milk such as coconut milk and almond milk.

This is my favorite smoothie. I make it at least once a day, usually for dinner. Notice the incredible vitamins and minerals in each of the ingredients. How can that NOT make a difference in your health?

Frozen fruit

Organic is best. I keep a bag of frozen fruit in my freezer. I've just finished a mango,peach, pineapple and strawberry mix. (vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, potassium, fiber, folate (B9), manganese, copper, thiamine (B1), niacin (B3), riboflavin (B2), magnesium, antioxidants)

Handful of baby spinach

Organic is best. When blended, you won't have any texture from the leaves in your smoothie. (vitamin A, vitamin B6, vitamin C, vitamin E, vitamin K, folate (B9), fiber, manganese, riboflavin (B2), calcium, potassium, copper, thiamin (B1), zinc, omega-3 fatty acids, antioxidants)


This adds very healthy fat to your smoothie. (vitamin B6, vitamin C, vitamin E, vitamin K, folate (B9), fiber, pantothenic acid, riboflavin (B2), niacin (B3), magnesium, potassium, copper, thiamine (B1), manganese, phosphorus, iron, zinc, antioxidant carotenoids, lutein, zeaxanthin, essential fatty acids)

A splash of REAL maple syrup

This sweetens the smoothie just as good as refined sugar but so much more nutritious. (zinc, manganese, potassium, calcium, iron, magnesium)

Fill cup ¾ with milk kefir, raw milk, coconut milk or almond milk

(30-50 strains of good bacteria, digestive enzymes, coconut milk and almond milk add healthy fat as well which is needful since some vitamins are only fat-soluable)

Use what you like. Here are some ideas to get you started.





Coconut milk



Greek Yogurt (prebiotic that feeds good bacteria in the gut)

Maple Syrup

Almond milk


Peanut butter (use only the real peanut butter that has one ingredient...peanuts!)

Greek yogurt




Flax seed (fiber, protein, thiamine (B1), magnesium, phosphorus, copper, vitamin B6, folate, calcium, potassium, iron, zinc, selenium, alpha-linolenic acid, lignans)

Greek yogurt

Maple syrup

Coconut milk

If you want it in your smoothie, throw it in there! So many combinations, so little time. Enjoy!

Reinhard, T. (2014). Superfoods: the healthiest foods on the planet. Buffalo, NY: Firefly Books.