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Crafting Healthy Smoothies

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Whether it be a lazy morning, getting ready for a workout, or the need to have something quick before you start a busy day, smoothies are a great way to help meet your nutritional needs for everyday life. Thinking of a smoothie brings to mind positive affirmations that I am making good choices for my personal health and wellness; however, when researching various smoothie recipes, it became evident that not all smoothies are created equal.
I decided to consult with my good friend Crystal Ricciardi of Goji Berry Health Coaching to share some suggestions on how to build a nutrient dense smoothie to help you make the most of your smoothie.

  1. Always start with a liquid
    Choose a liquid with good fat to start your smoothie. Examples include almond milk or coconut milk. You can also consider adding real protein too such as yogurt, oats, nuts (eg. walnuts or pumpkin seeds) or a pure protein supplement like pea protein.
  2. Think GREEN
    Adding greens to your smoothie also adds nutritional benefit. An important thing to remember when adding greens to your smoothie regimen is to rotate your greens. Some greens that work well for smoothies include kale, spinach or arugula. If you haven’t tried greens in a smoothie, you should. You may be pleasantly surprised.
  3. Remember the FIBER
    Adding fiber to your smoothie such as flax, chia seeds, or berries (raspberry, blackberry, blueberry or cherries) increases the nutritional density of your smoothie. Fiber helps you feel fuller longer and, let’s face it, if you’re going to the trouble of making a smoothie, it feels good to know that the feel-good benefits of your hard work are going to last you awhile.

Here is an example of a nutrient dense smoothie courtesy of Goji Berry Health Coaching:


1 cup organic unsweetened almond milk
Couple handfuls of power greens
1/2 banana
1 cup of organic blueberries
Scoop of collagen protein
1 tablespoon of Brain Octane or mct oil


You can purchase the collagen protein and/or Brain Octane at