Archives for posts with tag: smoothie

Happy New Year!  If you, like I, over-ate and under-slept throughout the months of November and December, you are not alone.  One too many Baby Jesus Birthday cakes, regular birthday cakes, peach cookies hand-delivered by my in-laws from my favorite bakery in Pittsburgh and going over my one-glass-ration of wine have me feeling a little yucky…or ‘acid’ as my brother’s family is fond of saying.  Truth be told, now that we stock urine test strips in the bathroom, my kids and I say it, too.  We are highly smoothie-compliant in our house and rarely skip a day; however, I get a little lax on the juicing and eating mainly raw foods this time of year.  So hopefully this will inspire you (and me!) to get back on track.  And if you are not yet a ‘smoothie convert’, then there is no better time to add this practice to your daily routine.  If you are already a smoothie-junkie but you want to mix it up a bit, then this post is for you.

Regular readers and those of you who know me personally know that I am a big fan of and often reference The Clean Program by Dr. Alejandro Junger, MD.  It offers the best of both worlds because you can follow the entire program with foods you can prepare in your own kitchen (if you have a good blender and juicer) and supplements you can easily purchase at your local health food store.  Or, if you are like my brother-n-law and have absolutely no interest in juicing for yourself because that’s critical time taken away from your golf game, you can purchase necessary items through

One of my recent posts caught the attention of Meghan Goyer, who wears at least a couple different hats as a member of The Clean Program Team.  Turns out she’s also crazy for quinoa and when I offered her the opportunity to share some of her favorite Clean Program recipes, she was happy to contribute.  Below is her bio and three of The Clean Team’s favorite smoothie creations, as well as links to other Clean-approved recipes.  I’m anxious to hear your experiences and results!

To Meghan: thank you for not only taking time from your schedule to pull this together but also for reading the blog.  As a society, we are urgently in need of improved nutrition and not everyone can afford a trip to a Canyon Ranch or The Hippocrates Institute!  For some people, it’s a choice to pay their phone bill or buy quality food.  So I admire someone like Meghan who is passionate about helping others to make improved choices about the quality of their health.


Meghan Goyer is the newest addition to the Clean team!  She is a new resident of Charleston, SC as well, coming from Athens, GA where she received an M.A. in religion from the University of Georgia, after studying religion and painting there as an undergrad. Her studies focused on ritual and how it can be used intentionally as a tool for healing in today’s world.  Meghan’s passion for healing is likewise reflected in her yoga practice and teaching, work with interfaith dialogue, community building, non-violent communication, work-life balance, emotional intelligence, creativity, spirituality, mindfulness, and nutrition.  She believes that health is a multi-faceted big picture, and that in addition to promoting a cleaner world through living a clean lifestyle, love and fun are both super important parts of good health, and she encourages them widely.  Her role with the Clean team is still developing, but scans from customer support (which she thinks is SO important) to project development and assistance.

Smoothies and shakes are a great way to start the day, or perfect for a snack.  Because they are liquid, they are easy to digest, so your body won’t have to work so hard.  This means fewer digestive issues and better health! The best part about smoothies and shakes is that you can get super creative with the ingredients. Fruit and vegetables both work great, as well as nut milks and coconut water.  You can also use spices! There are infinite possible combinations, but here are a few of the Clean team’s favorite recipes to get you started.

*Note: The following recipes ask for Nourish or Nourish daily.  These are Clean products that can be ordered from You can also substitute your own protein powder.  It’s best to get one with no whey or soy.  Some good options are pea, hemp, and brown rice protein powders. Some of the recipes also call for Move.  This is a Clean product too and can be replaced with ground flax, hemp, or chia seeds.

A lot of these recipes call for nut milk. I prefer to use almond milk.  You can buy this (get the unsweetened kind – Pacific and blue diamond are good brands), or make it on your own.  Here are the directions for how to do that:

Ingredients (Makes 3 servings):

1/2 cup almonds, skins removed and soaked overnight

3 cups water

1 tablespoon stevia to taste

Pinch of salt

1 teaspoon flax oil


Place the nuts, water, sweetener, salt, and oil in a blender and blend until smooth.  If it’s still chunky, either continue to blend or strain the liquid through cheesecloth, then serve.

“Peanut Butter and Jelly” Shake

1 scoop chocolate Nourish or Nourish daily (or your own protein powder)

1 scoop Move (or 1 Tbsp ground flax seeds)

1 spoonful almond butter (unsweetened and raw if possible)

1 handful of blueberries (I like the frozen ones)

1 cup almond milk (Unsweetened)

1 handful of ice cubes (optional)

Blend until smooth

Avocado Lime and Ginger smoothie: creamy, nutrient packed, satiating and delicious!

1 avocado, pitted and diced

1 large apple (any variety), cored and quartered

Juice of 1 lime

1 inch cube of ginger, peeled and minced OR 1 teaspoon ginger powder

1 cup coconut water OR nut/rice/hemp seed milk of your choice

handful of ice cubes (optional)

Blend all ingredients until smooth

Becky’s Morning Shake

8 ounces of water

3-4 ounces of nut or hemp seed or rice milk (unsweetened)

1/2 of an avocado

2 teaspoons organic almond butter

a pinch of sea salt

1 scoop Nourish (or your own protein powder)

1 scoop Move (or ground flax seeds)

sweetener to taste, e.g. stevia, agave, brown rice syrup (optional)

1 tablespoon carob or raw cacao powder (optional)

Blend until smooth and creamy.  Please note: this recipe makes a lot, so it can be one serving, or you can save some and have the rest as a snack later, depending on your individual hunger that day!

Here are some links to even more recipes for delicious juices, shakes, and smoothies.

Feel free to get creative and experiment with your own combinations too! Make sure to tell us any great ones ;)

Our community site is also a great place to find healthy recipes.  Check it out at

And if you have any questions at all, feel free to email me at



This is by far the ‘recipe’ for which I get the most requests and about which I get the most questions.  My husband gave this smoothie its name for obvious reasons; the details of which I’ll spare you.  And I’ve been promising for months that I would post it, but (and I know you must tire of this excuse) Baby #3 will be one-year-old this week and he literally just started sleeping through the night a couple weeks ago.  So much for the third child being the easy one.  But this one actually looks like me so it’s a little tougher to be upset with him.

A couple things to note about my smoothie recipe.  About 3 or 4 years ago, we made the investment in a Vita-mix 5200 blender and I honestly don’t know how I survived without it.  My friend and former Pilates instructor, Jeff Riley of Fitness Innovations in Mt. Lebanon, PA introduced me to the smoothie concept probably 12 or 13 years ago.  At that time I had a Cuisinart blender and I had no idea what I was missing out on other than that I didn’t understand why my smoothies didn’t taste like the ones from Jamba Juice.  Those were so smooth and creamy. But I hung in there.  I didn’t know then what I know now about eliminating dairy,  incorporating alkaline-forming foods, etc.  So, to say the least, my smoothie recipe has evolved over the years.   But the concept of a smoothie for breakfast is a great one and that has stayed constant.  I agree with Frank Lipman, MD who states in his book Spent: Fight Exhaustion and Feel Great Again, that (I’m paraphrasing) if you only make one permanent dietary change, the addition of a smoothie for breakfast (replacing bagels, processed cereals, commercial baked goods, etc.), then I’ll be happy!

Please don’t be deterred if you don’t own a Vita-mix because you can still make great and worthwhile smoothies.  But, if you want to take your smoothies to ‘the next level’, then consider taking the plunge.  They are an amazing company and their products are manufactured in the US and the warranty is great.  I contacted them a couple years ago when our church was sending a team to Honduras to ask if they would give us a discount on a machine and they, without hesitation, offered to GIVE us two machines.  If you check out their website and sign up for their newsletter, you will receive emails when they are having specials.  They often have refurbished models that carry the same warranty as the new ones, which I believe is 10 years.  These things are MACHINES. Everyone who tastes my smoothies wants to know why they are so creamy and it’s definitely because of the Vita-mix.  I bought ours directly from their website but my mother-in-law has since purchased two (beautiful red ones) from QVC, so that’s another option.  And I think I saw that Williams-Sonoma now carries one of their models.

If yours is a ‘regular’ blender, you just need to make a couple adjustments to get great smoothies.  I’ll note those in the recipe. Depending on your blender’s power and performance and your own personal preferences, you may need to adjust the solid to liquid ratios I recommend; use the approximate quantities I list as a guide.  The general rule of thumb is about 1 cup liquid to 1 cup fruit and add water and/or ice to suit your taste and your blender’s power.  I use frozen organic fruit and fresh if I have it; feel free to use your own combination of fruit, fresh or frozen.   If your blender doesn’t handle frozen fruit well, you may need to use more fresh than frozen.  Ingredients marked with an asterisk are those that I add for my kids.  I make mine first, then add yogurt and banana for them.  So if you want a vegan version of this, go with the version I use for myself.  If you don’t have all the ingredients I list, feel free to substitute with what you do have.  But keep in mind that by incorporating the ingredients I list, you will get a good dose of protein, iron, calcium, B vitamins, the proper ratio of Omega 6 to Omega 3 Essential Fatty Acids and dietary fiber, in addition to other vitamins and minerals too numerous to list.  And if you suffer from irregular bowel movements, prepare to make friends with your toilet.

BA’s ‘blow it out’ smoothie (serves about 4)

1/3 c. organic raw almonds, soaked in filtered water overnight & rinsed well (if you have a high-power blender; otherwise about 1/4 c. unsweetened almond milk; soaking is important because nuts contain a protective enzyme inhibitor that is acid-forming and soaking will cause the enzyme to be released into the water; additionally, this process maximizes the nutritional content)

3-4 raw, organic Brazil nuts, soaked with your almonds (they are high in selenium which, in addition to providing protection from free radicals, acts as a chelator to help rid your body of mercury, but that’s another post entirely; I find nuts available in the bulk purchase sections to be tasteless & often rancid so be sure to buy from a reputable place & store in the fridge; I order ours from

1/2 c. organic hemp seed (I order mine in bulk from and store it in the fridge)

1/2 to 1 whole ripe avocado (you will know it’s ripe when it’s just a bit soft; a ‘good’ monounsaturated fat that has been shown to improve everything from heart-disease to arthritis;

1/2 c. organic carrot juice (I use Odwalla brand to save time; you can also, obviously, juice your own or throw in some baby carrots if your blender can handle them)

1/2 c. coconut water (we like the ZICO brand that I purchase in bulk from; if using almond milk rather than almonds, cut this to about 1/4 cup)

1 cup organic frozen fruit (I use cherries, pineapple, blackberries, raspberries and blueberries; the pineapple is high in thiamin[one of the B vitamins] and manganese; the berries are all high in polyphenols, or antioxidants)

1 large fresh, organic kale leaf (2-3 leaves if you can; the benefits are too numerous to list so take a look here when you have a chance

1-2 Tbsp. Catie’s organic greens powder (; Laird Hamilton swears by this and that’s good enough for me!)

1-2 Tbsp. organic ground flax seed (buy it ground or buy the seed & grind yourself so it’s easily digestible; I use Bob’s Red Mill organic ground flaxseed and it’s readily available)

1 Tbsp. soaked chia seed (I buy mine from; just like you used in the terracotta chia pets you made as a kid…it’s high in protein, fiber, Omega-3 fatty acids, iron & potassium)

2-4 ounces freshly juiced organic wheatgrass (only we crazy people juice it ourselves but you can also buy it frozen from health food stores; you don’t need more than 2 ounces per person)

filtered water to taste/consistency preference

*1/3 c. organic plain goats’ milk yogurt (available at Whole Foods & some grocery stores; goats’ milk is more easily digested & tolerated by humans than cows’ milk; we have a local place that carries raw goats’ milk which I use to make yogurt, then strain it, adding the liquid part to the smoothies & keeping the cheese to use elsewhere)

*1 whole ripe banana

*oil of oregano (‘thanks’ to my oldest brother who recommended this to me years ago; we use this for a week, about every other week throughout the year to help prevent and/or minimize ‘whatever is going around’; I order mine here