It’s no wonder smoothies have become the trend. They take minimal time to make, there are all sorts of tasty recipes, and you can consume a lot of fruits and veggies in one meal. However, it is important to remember that your smoothie should be more about the vegetables than fruit. The addition of a little natural fruit is a bonus to make your smoothie palatable, but not sweet like candy.

Another important thing to remember is to mix it up. Don’t overconsume one type of green, but rather vary the greens so the body receives a variety of nutritional properties in balance.

I follow this principle: greens, veggies, small piece of fruit, fat, fiber, superfood and liquid for hydration. Here are some helpful and healthy guidelines to follow:

Smoothie Recipe Guidelines  (Serves 1)

  • Dark leafy greens: (Choose one or two of the listed greens; approx. 2 cups total)
    Note: freezing your greens adds a chill and thickness to your smoothie and helps them last.

    • Arugula
    • Beet leaves
    • Carrot leaves
    • Collard greens
    • Dandelion greens
    • Kale
    • Mustard greens
    • Parsley
    • Green and red lettuce varieties
    • Romaine
    • Spinach
    • Swiss Chard
  • Lemon juice or grated frozen lemon with rind (to taste). Normally I add the juice of a whole lemon as I like that sour taste. Keep in mind that lemon will also cut the bitter taste of some leafy greens.
  • Protein or filler of your choice: (choose one or more Protein powder of your choice from this list)
    • Chia seeds
    • Flaxseeds
    • Nuts of your choice (presoak them the
      night before)
    • Maca powder
    • Super greens
      powder blend
    • Fresh coconut meat
    • Cacao powder
    • Kelp powder
    • Oats (presoaked)
  • Herbs & Vegetables:
    • Parsley
    • Cilantro
    • Mint
    • Tarragon
    • Lemon Grass
    • Green Pepper
    • Cucumber
    • Celery
  • Fruit: (¼-½ cup)
    • Green apple
    • Pineapple (with core)
    • Banana
    • Grapes
    • Cantaloupe
    • Watermelon
  • Healthy Fat: (choose one)
    • Coconut oil
    • Coconut butter or Coconut manna
    • Fresh coconut meat
    • Olive oil
    • MCT oil
    • Fresh avocado
    • Ghee (not my preferred choice due to taste)
  • Liquid: (choose one or more)
    • Water
    • Coconut water
    • Milk of your own choice
    • Homemade cold brewed herbal tea (no added sugar)
    • Peppermint tea
    • Green tea
    • Ginko Biloba

Add all ingredients in a blender and blend. You can also add a little ice to chill your smoothie for a refreshing summertime treat. Enjoy!!!

Dipika is a holistic health coach who empowers clients to activate balanced lifestyle of the mind, body and soul. She can be reached at [email protected] or

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