for breakfast or any time you
want a healthy drink or meal
a delicious way to lower cholesterol

my green smoothie

Smoothies are tasty and can be nutritious. They are a good meal replacement for any meal. If you buy a smoothie at a fast food restaurant, you are likely to get a glass with some fruit and too much added sweetener and milk products. A good healthy smoothie should contain mostly fruit, seeds and nuts.  Only natural ingredients should be added to make a healthy smoothie.  There are many healthy smoothie recipes on the net. There are some not so healthy, but you can adapt them if necessary.

The best smoothie ingredients

  • fresh fruit or frozen fruit - experiment with your favorites or try something new
  • fresh vegetables - spinach, kale, cucumbers (use your favorite vegetables)
  • chia seeds - blend with other ingredients or add whole when serving
  • flax seeds - freshly ground are most nutritious
  • nuts blended in or added at serving time - walnuts, almonds, pecans....
  • filtered water
  • homemade almond milk
  • small amounts of honey, 100 % pure maple syrup or agave for sweetness

Never put the following in your smoothie:

  • Sugar, corn syrup or regular maple syrup 
  • canned fruit
  • canned vegetables
  • anything processed

Facts about common smoothie ingredients

blueberries are often used in smoothies because:

  • high in antioxidants
  • vitamins - C, B6, K
  • iron, potassium
  • freeze well without losing nutrients
  • low on the glycemic index

Most of the nutrients are found in the skin, which is the reason wild blueberries are recommended over regular ones.  Wild blueberries are smaller so in a cup of wild blueberries there is more skin than in a cup of regular blueberries. In either case, blueberries are an extremely healthy food

pineapple makes a smoothie taste so good and:

  • contains Vitamins A, C and B6
  • magnesium, copper and folates
  • dietary fiber
  • tastes yummy
  • contains bromelain which is anti-inflammatory, and helps fight cancer and arthritis

Kale makes a good garnish and a healthier smoothie because:

  • contains vitamin A, vitamin C, vitamin B6, vitamin K
  • magnesium, iron, potassium, calcium
  • good source of fiber and protein
  • It is considered on of the healthiest foods in the world

spinach is another of the world's healthiest foods because:

  • vitamin K, vitamin A, B vitamins, vitamin C, vitamin E and more
  • manganese, folate, magnesium, iron
  • gives smoothies a lovely green color

There are so many nutrients in spinach. The whfoods site has a chart showing all of the nutrients on a rating system chart.

chia seeds are one of my favorite seeds to add to smoothies because:

  • They contain calcium, phosphorus, and potassium and protein
  • A very good source of fiber
  • don't change the flavor of your smoothie

Chia seeds help to lower your cholesterol. They are good on a weight loss program. Chia is a superfood worth eating.

Flax seeds are good additions to smoothies because:

  • have been shown to be beneficial in fighting breast cancer, colon cancer, and diabetes
  • contains lignans
  • omega-3 essential fatty acids
  • fiber
  • contains vitamin B1
  • contain calcium, iron, magnesium, selenium, copper, manganese
  • pleasant nutty flavor

Flax seeds must be ground before use in order for the nutrients to be useful. Two tablespoons a day is beneficial. Consuming flaxseeds during pregnancy should be discussed with your doctor. 

Avocados  make your smoothie creamier with:

  • vitamin C, Vitamin B6, vitamin A
  • magnesium, iron
  • fiber

Avocados are also considered a super food. They are beneficial in a cholesterol lowering diet. They are good in salads, on sandwiches, in smoothies, or just sliced and eaten as is.

Nuts   Different nuts have different nutrients, but all of them are a healthful addition to your smoothie. There are many varieties of nuts.  All of them are good eaten in moderation. There is a good chart comparing the nutrients of various varieties from the U.S. dept. of Agriculture. 

Nuts can be blended into the smoothie or served on top for texture or to just enjoy eating the whole nut. If you haven't tried all varieties of nuts, you should do so. They have unique flavors and differ in nutrients.  

raspberry mango smoothie

1/2          cup frozen or fresh raspberries
1/2          cup frozen or fresh mangos
   1          banana
1/2          apple
1/2          cup frozen cherries
   1          Tbsp chia seeds
1/2 to 1   t pure maple syrup
               Water to obtain desired consistency

Place all ingredients in a blender container adding water to the fill line in a bullet or to cover fruit in a larger container. Blend until smooth. Enjoy!

I wanted a light sweet fruit smoothie this morning, so I had a pink smoothie. Remember when you make a smoothie to taste each piece of fruit you are going to add.  If the fruit isn't great, then the smoothie will not be so great either. Of course, it is difficult to taste and then stop tasting. Well, maybe that is just me.

pink confetti smoothie


  • 1 orange, peeled
  • 1 cup mango, peeled and cubed
  • 1 1/2 c pineapple chunks
  • 1/2 cup blueberries
  • 1/2 cup grapes, red or green
  • 1 T chia seeds
  • 1 T flax seeds
  • 3/4 to 1 cup crushed ice
  • 1 cup water
  • 1 Tablespoon of pure maple syrup if sweetness is needed

Put all ingredients into blender container and blend to desired consistency. You may add kale and/or spinach to the smoothie, but the color may change a little. It will be more nutritious though. This makes plenty to share.

cherry grape smoothie



   1    cup grapes
   1    apple with peel, core and chop 
1/3    cup wild blueberries
1/2    cup dark sweet cherries, pitted and chopped (or frozen)
   1    banana, cut in pieces
   1    tablespoon freshly ground flax seed
   1    T chia seeds
   1    handful fresh spinach
   1    leaf kale
1/2    cup water

Put all ingredients in a blender container and blend until desired consistency. If there is any
fruit or vegetable you want to leave out or add, it will still be good.

Sam's Smoothie

1          rounded cup grapes
1/12     cup pineapple cubes
8          oz. frozen mixed berries (raspberries, blueberries, blackberries)
1          banana (optional)
1          leaf Kale (more or less as desired)
1          T each chia seeds and flax seeds

Put all ingredients in blender and blend until smooth,
You may add up to 1 T of pure maple syrup if the smoothie is not sweet enough. I always taste all of the fruit before I add it to make sure it is sweet.