RECIPE: Strawberry Banana and Ginger Smoothie

Here’s a twist on an old favorite.  It’s great for breakfast, lunch, a snack or dessert.  Cool and crisp with the perfect amount of sweetness. No refined sugars and lots of fiber to keep you satisfied and your digestion functioning well.


Strawberry Banana and Ginger

In a blender combine:


2 cups of almond milk (or 1 cup milk and 1 cup water)

5 frozen strawberries (or fresh, even better)*

1 frozen banana*

1/2 – 1 inch cube of ginger root

1 dash of cinnamon


*could add 1/4 cup of ice and use unfrozen fruit as well

RECIPE: Coconut Matcha Smoothie

Still haven’t tried Matcha? Or maybe you’re a major Matcha lover? Either way, this is a great smoothie to experience all the health benefit s of Matcha.
matcha smoothie2
Quick catch up.
What is Matcha? It’s a specially grown and processed green tea powder that has a perking but calming effect. I could use both more perk and more calm. Check. Matcha has 137 x the antioxidants as green tea. Check, check.
So how do I get it? Well, since it’s all the rage at the moment, it’s either in stores (Trader Joe’s has it) or coming to a store near you. But you can buy it on line.  The trouble is finding a quality source. Be careful, most Match Lattes or Latte powder are loaded with sugar and dairy solids.  Best to get the pure matcha (a little bit goes a LONG way) and mix with ingredients you like.
Like this:
2 cups coconut milk
1/2 cup water
1/2 large frozen banana (or 1 small frozen)
1 to 2 tablespoons coconut oil
3 dashes of cinnamon
2 tablespoons unsweetened coconut
2 Tbsp hemp seeds
1 Tbsp matcha powder

RECIPE: Secret “Healthy Chocolate Ice Cream” Smoothie

You want to know a secret? Packing protein into your meals cuts cravings and obliterates hunger. Plus protein helps build strong muscles, which boosts metabolism.

So add clean protein to everything! A sneaky way to add protein to smoothies is to…

blackbean choclate smoothie

wait for it…

add black beans.  Sounds gross, I know, but ain’t nuthin’ gross about this tasty concoction! The beans not only add protein, but also create a smooth, thick creamy texture you are sure to love.

And as always, throw in some greens to make it a well-balanced meal!

black beans

Portions are approximate, so less water if you prefer a thicker smoothie.

In blender combine:

~3/4  cup milk (I use hemp but almond, coconut, rice, soy or cow’s milk work too)

~1/2 cup filtered water

~1/3 cup black beans (preferable cooked, but fine uncooked, from a can, rinsed and strained)

2 Tbsp cacao (coco powder)

1 Tbsp maple syrup (honey or sweetener of your choice would work too)

1 banana, frozen (you could use a raw banana + 3 cubes ice instead if you don’t store peeled frozen bananas in your freezer)

3 dashes cinnamon

Optional de-veined chard leaf or handful of spinach

[photo from]

RECIPE: Loco for Coco Smoothie

Don’t let the greens fool you!

This sweet treat has no added sugar or sweeteners, but could be your favorite new dessert!

Try this guilt-free, gluten-free, vegan, all natural, sustaining blood sugar smoothie–you will NOT be disappointed.  loco coco smoothie

In a blender combine:
2 handfuls Spinach (or kale)
1 handful (~1 cup) ice
1/3 cup Coconut unsweetened
3 dates
2 tsp cinnamon
1/2-1 cup almond milk
Blend and Believe. (how delectable this simple, nutritious smoothie tastes)

RECIPE: Healthy Pumpkin Pie Smoothie


Ahh pumpkin season.  The time of year when we, as a nation, overindulge and pack on the pounds.  But did you know that pumpkins are a low-calorie vegetable?!

A 100 g serving provides just 26 calories and contains no saturated fat.  Pumpkins are rich in dietary fiber, anti-oxidants, minerals, vitamins. But wait, there’s more! Pumpkins are also a rich source of vitamin A and beta-carotene and are packed with minerals like calcium, potassium and phosphorus.  This vibrant vegetable is recommended for cholesterol and weight reduction!  So go get your pumpkin on!

You want to enjoy this veggie in a dessert form, but want to steer clear of the pumpkin pie?  Well, you’ve seen pumpkin lattes, so why not a pumpkin smoothie?!


In a blender combine:

1 15 oz can organic pumpkin (or 1 large, cooked, soft sweet potato)

1 cup organic vanilla yogurt (or 1 14 oz can coconut milk or 1 3/4 cup milk of your choice)

1 cup ice

1 cup water (or 1/2 cup water if using milk instead of yogurt)

1/2-1  Tbsp all spice or Pumpkin Spice (if you don’t have this, just 1/2 Tbsp cinnamon plus a dash of nutmeg would work)

4-6 Tbsp of maple syrup (or sweetener of your choice)

1 pinch of salt (trust me)

1  tsp vanilla (optional)

1 cup spinach or kale (optional, but you won’t even taste it)

You play around with the ingredients and see which variation you prefer. Recipe here makes enough for 4.  Pumpkin Yumkin!

RECIPE: Good For You Pumpkin Pie

pumpkin pie profile

For those of us who feel compelled to enjoy the seasonal deliciousness that is: Pumpkin Pie, here is an all natural, healthy, dairy-free version.

I really went above and beyond for this pie pictured here.  I made my own crust, a real coup for me, you should know.

Pie crust Recipe can be found at Smitten Kitchen (or google ” healthy pie crust recipe” or grab a pre made at the store, as long as the ingredients are real).

Sub gluten free flour for a wheat free option.

pp ingredients

PIE FILLING: In a large bowl combine:

3  Eggs

1  15 oz canned organic pumpkin (another recipe for pumpkin pie is on side of the can, but this one’s better, and better for you, trust me)

1/2  13 oz can coconut milk (use ~6-8 oz; I used lite coconut milk; MOST LITE things are filled with artificial sweeteners, not this though, save remainder for a smoothie)

1 Tbsp pumpkin spice (or allspice, or get creative and mix your own, nutmeg, cinnamon and cardamom concoction)

3/4 Packed brown sugar (I actually used evaporated organic cane sugar, but use sweetener of your choice)

1/2 tsp salt


I’m told it’s best to cover the edges of your pie crust with tinfoil to prevent it from burning and bake the crust for ~ 5 min before adding filling, to prevent the center from being mushy.

Pour mixture into your pie crust and bake in pre heated oven at 375 for approximately 40 min.

Center of pie will still jiggle a little when its done, but don’t fret, it will continue cooking while you cool it for 30-40 minutes.

You hear me? Cool it! Don’t go scorching your tongue trying to get a quick taste.

Oh and your house will smell amazing.

pumkin pie half