• Tricia Arriagada

5 Tips For Making Healthy Tasty Smoothies

Smoothies can be packed full of vitamins, minerals, anti-oxidants, protein, and healthy fats. It is an easy way to help meet your daily fruit and vegetable recommendation. I try to make smoothies every day for my family. It's especially great for my 3-year-old picky eater who loves fruit but doesn't care much for vegetables. She doesn't seem to notice the leafy greens I sneak into her smoothie. Here are some tips to help you get started.


First, you need to buy a good blender. I have a VitaMIx 5200 Getting Started Package - Classic Blenders. They are expensive but they last forever. I use mine everyday so it's well worth it. Any blender will do but I prefer commercial blenders because it easily breaks up tough foods like whole apples and kale.


Next is to choose a variety of ingredients that include greens, protein, fats, and immune boosting supplements or foods. Wellness Formula is a supplement I add to smoothies that has been a favorite of mine for years. It has kept me and my family healthy. We rarely get sick and if we do we've found that Wellness Formula shortened the duration of the illness. Here is a link to Wellness Formula: Source Naturals Wellness Herbal Resistance Liquid Immune Defense Supplement & Immunity Booster with Echinacea, Elderberry & Yin Chiao - 4 OZ


5 tips for making your own concoction:


1) Use Mild Greens-Kale, Arugula, Swiss Chard, Broccoli, Celery, Parsley, Spinach, or Bok Choy

2) Always add seeds for fiber, monounsaturated fats, polyunsaturated fats, vitamins and minerals. Flax Seeds, Chia Seeds, Hemp Seeds, Hemp Hearts, Sesame Seeds,

3) You can add other Superfoods-Cacao, Goji Berries, Turmeric, spirulina, avocado, Maca, and Acai fruit

4) Add protein-plain yogurt, seeds, almond butter, Silken tofu, kefir, protein powder

5) Use fruits and natural sweeteners to mask the earthy flavor-honey, agave, maple syrup, stevia, dates, grapes, banana, watermelon, pineapple, oranges, strawberries


I've included three recipes that we enjoy. If you are used to a sweeter smoothie, I recommend adding as much sweetener necessary, then slowly cut back on the sweetener as you acquire a taste for the smoothie.


Strawberry Beet Smoothie

Serves 2

1 Pear Peeled and Sliced

1 Cup Spinach

1 Cup frozen strawberries

1/4 a package of Silken Tofu

3 Tablespoons of Flax Meal

1/2 cup frozen beets

1 Tablespoon of Honey

1 inch of ginger root peeled

1 teaspoon of vanilla extract

1 cup Almond Milk

add water for desired consistency

Tropical Turmeric Green Smoothie


1 Green apple peeled and sliced

1 banana

1 cup Kale

1 cup Frozen Pineapple

1 inch of ginger root peeled

1 teaspoon Turmeric

3 Tablespoons of Hemp Hearts

1 tablespoon honey

Juice of Half a Lime

1/2 cup orange juice

add water for desired consistency

Berry Smoothie with Swiss Chard

1 Orange

1 Cup Swiss Chard

1 cup mixed berries

1 cup plain greek yogurt

1 teaspoon vanilla extract

half cup of sliced almonds

3 Tablespoons of Chia Seeds

1 tablespoon honey

1/2 cup orange juice

top with water






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