Spinach Kale Mango MMmmm Smoothie


VO-greenmustache-30Green Mustaches are so Appealing! Try one on for size by making this spinach and kale smoothie! The benefits of drinking a highly nutritious raw veggie/fruit smoothie each day in place of a meal are huge. Not only will you feel better and have more energy, but your body will naturally lose unwanted fat. Here is a recipe for the staple smoothie of vegans and vegetarians.

Spinach and Kale Smoothie Recipe:

Raw/Organic ingredients:

2 cups baby leaf spinach
2 cups chopped kale
4 chilled cups apple juice
1 ripe frozen banana – sliced up
1 ripe frozen mango – sliced up
6 tablespoons ground golden flax seed
2 tablespoons coconut oil

Blend thoroughly.
Serves two.

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Kiwi Strawberry Carrot Juice Smoothie


Kiwi Strawberry Carrot Juice Smoothie

If you are not juicing  veggies and fruits at least a few times a week, I want to encourage you to consider doing it.  If you don’t have a juicer, you can get a very affordable start with something like the Hamilton Beach centrifugal juicer (see advertisement in footer) which will be a great start for you if you are just breaking into the health and vitality movement. If you already have a juicer, here is a great recipe for a great afternoon pick me up smoothie.


1 cup water
2 cups chopped kale (about 1/2 inch pieces)
2 ripe kiwi
1 cup firm strawberries
1 pound carrots
Lemon wedge
1 cup ice

  • Start the smoothie out by blending 1 cup of water and two cups chopped kale in a blender until thoroughly pureed.
  • Add 2 pealed ripe kiwi and 1 cup strawberries and blend until thoroughly pureed with kale.
  • Juice 1 pound of organic carrots using your centrifugal juicer.
  • Combine carrot juice with pureed kale, kiwi, and strawberries.
  • Add 1 cup of ice and blend thoroughly.
  • Pour into a tall glass, squeeze in lemon wedge, and garnish with kiwi slice and strawberry.
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Spinach and Fruit Protein Smoothie Recipe


Everyone has heard that eating spinach is good for you, but when you add it to your smoothies in the morning it will change your life! This is a spinach and fruit protein smoothie recipe that you will want to try.

Everyone who gets totally immersed into the raw food diet phenomena or vegetarian lifestyle eventually discovers the power of greens in the morning, especially when it comes to smoothies. I for one am a huge maniac fanatic nut job when it comes to my morning greens in a glass, and have come up with some really great combinations that make me look forward to my breakfasts in a glass!

But, I must confess that in all my exuberance, that I sometimes get so carried away in making my morning smoothie and making sure I put everything in it that I want, that I get forgetful of the basics. …like for instance, forgetting to put the top on the blender. Kids, don’t try this at home!

I guess you could say that even in all of my experience that I am still at times a little green behind the ears. Not to worry though. I think I have that solved. The index card that is now taped securely in front of the blender controls helps a great deal. :-)

This is one of my favorite smoothies because it is crammed full of protein and healthy carbohydrates.  Everything that goes into my smoothies is organic, so when I list something, always assume it is organic:

Fruit of the day Smoothie

Add to blender:
16 ounces filtered water – room temperature
8 ounces fresh baby leaf spinach
2 tablespoons coconut oil (olive oil works as well if you don’t have coconut oil)

Blend thoroughly until spinach is fully processed in the water and it look like a dark green lagoon.

Add to blender:
1 tablespoon raw brown rice protein powder
1 tablespoon raw hemp seed protein powder
1 tablespoon raw yellow pea protein powder
1 teaspoon raw maca powder

Blend thoroughly until dark green lagoon lightens up and looks more lime green than dark green.

Add to blender:
2 ripe bananas
1 ripe mango
1/2 cup blueberries

Blend thoroughly

Add to blender:
1 cup of ice or to taste or the temperature you like best

Blend thoroughly and pour into tall glass… don’t dribble … especially if you tend to wear white t-shirts.

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Preparing Fruit and Vegetables for Smoothies – Makes for Fast Food!


If your life is busy and you lack the time to be in the kitchen preparing food all the time, one of the best ways to do it is to prepare lots of food at one time so that you can just grab and go. The same goes for even something as easy as making a smoothie in the morning. Preparing fruit for smoothies is best done by preparing the fruit you will need for several days (or weeks) ahead of time. Doing this will make for health fast food when it comes time to prepare your meals or smoothies. Preparing fruit for smoothies starts with fresh succulent ripe fruit. Unless you have a really great connection for good fruit, succulent fruit is not easy to find.

Most stores, especially the larger chain stores have fruit on their shelves that is typically picked a month before it should have been picked, then gassed with nitrogen to give it some color, then waxed to keep it from rotting before it ends up on store shelves where its color is then enhanced with lighting and backdrops to make you think you are walking through the Garden of Eden. The best possible place to get your fruits are from the trees in your back yard. If that aint happening, then through an organic cooperative where you know that you are getting something that does not wreak of pesticides and artificial enhancers to make it look pretty.

The next best thing to having either your own Garden of Eden or an organic cooperative that can hook you up with some great fruit deals is to scope out the local markets (not the big boys) and look for the mark downs on their ‘ripe’ fruit that for some reason, people do not like to buy if it looks too squooshie (squooshie = ripe succulent and ready to eat in my dictionary). I am a thrift shopper so I buy ‘ripe’ fruit from my local markets that has been marked down because it does not look pretty enough to sell. It’s typically 50% off the normal sale price which translates in my langauge to ‘time to buy a bunch of it.” Typically, you can get local stores to really cut you a deal if you are a regular and buy a lot from them often.

HEALTH TIP: If you can’t ripe fruit and have to buy un-ripened fruit, let it ripen before you eat it. Your body can process it much better, and it is much better for your overall health, .i.e. more nutrition and easier to digest.

Once you have fruit that is ripe and ready to eat, and you have a lot of it (more than you can possibly eat before it goes bad) take ten or 15 minutes to prepare all of your ripe fruit and freeze it in cup-sized portions. I use freezer bags. My little preparation and storage secret is that I only put enough in a freezer bag that will allow the bag to lay flat in the freezer. That way, when I want to take some out and use it, it is much easier to cut or break apart if it is not in a large ball in your freezer and frozen as solid as a rock. This is a great way to go especially for preparing fruit smoothies.

I use a lot of bananas in my diet – especially in my smoothies – so I do buy LOTS of bananas in bulk. One of the very best ways to store them for smoothies is to freeze them for future use once they ripen. You can freeze them whole and when you need one, just stick it in some hot water for a few minutes or so, then cut an end off and squeeze the fruit out of the skin. This is really easy to do. I typically freeze 10 to 15 pound of them at a time which I go through easily in a week’s time or less. Some people prefer to peel and cut their bananas up, then freeze them. If this is your preference, you can put a bunch in a non-toxic freezer safe container, breaking up the bananas into thirds, separating the layers with wax paper so it’s easy to separate them when you need a hand full for your smoothie.

If you don’t do smoothies everyday like I do, you can still benefit from frozen bananas. They are great for a lot of things besides just throwing them into your smoothies in place of ice cubes. One of my favorite snacks is to make coconut banana ice cream. Well, there really isn’t it cream in it, but it just sounds better than when you say coconut banana sorbet, right? Kids love this. You can mix in other kinds of fruit as well like blueberries (no white shirts on children suggested), peaches, mango or papaya.

Most all fruits can be washed, dried, and then frozen for future use if you find a deal. A few weeks ago, I found mangos for $.33 each and stocked up on this.  It’s one of my favorites.  I was literally raking the mangos off of the shelves into my cart at that price – typically $1.50 each in stores. When I got home with them (way too many to eat in one sitting for even me), I of course ate two of them before I had unpacked the groceries, but I took all of the ripe mangos and immediately pealed, sliced, and froze them in freezer bags – two mangos to a bag laid flat in freezer (easier to break apart this way). I love to reach in, take out a bag, cut off a strip of frozen mango and snack on it when I get that mango kind of feeling.

Tip on freezing fruit: If you pick them fresh and want to wash them, be certain you spread them out on a towel and let them dry thoroughly before you put them in the freezer.  If you let your fruilt be thoroughly dry befor you freeze it, it will taste much better and will not be as ‘soggy’ or ‘mushy’. I slice my mango into long thick slices. It’s more fun to eat that way. ;-)

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