How to make your own Super-food Smoothie

Liquid Base

You can use different types of liquid bases to help keep the smoothie from being to thick.  Some people will like to use water, non-fat milk, almond milk, soy milk or coconut water/milk.  You can try different types to see which you like best.


You can choose to have one type of green vegetable or a mix of sorts.  There are numerous greens you can use for different benefits; Kale, Arugula, Collard Greens, Cabbage, Bok Choy, Spinach, Beet Greens, Chard, Dandelion Greens, Romaine Lettuce, Celery, Cilantro, Carrot Tops, etc.  Choose what you know or explore different greens to experience the different benefits to each.  You may even benefit more from rotating in different greens each week or so. 


You can pick from your favorites fruits and you'll find a mix that works perfect for you.  Adding fruit will give your body natural sugars and sweeteners to mix with your favorite greens to use.  Common fruits used are blueberries, strawberries, bananas, pineapple, kiwis, oranges, etc.  Play with your favorites and go from there.  


Most people like to add these extra ingredients to add to the flavor or overall benefits from the smoothie; Flax Seed, Hemp Seed, Chia Seed, Honey, Oats, Pumpkin Seed, Cashews, Almonds, Peanuts, etc.

Just remember the more ingredients you add to the smoothie, the more calories you will be adding to the smoothie as well.  If you are on a specific diet plan with restricted calories, you may want to add up your ingredients to match your proper allowed calories and macronutrients.  You can use or the Nutrition Tracking App in the #WinnersMakeCommitments Online Training program.  

Example Recipe:

Liquid Base: 1/2 Cup Coconut Milk
Greens: 1 Cup Stemmed and Chopped Kale, 1 Cup Chopped Spinach
Fruit: 1 1/2 Cups Chopped Pineapple, 1 Medium Banana Riped and Chopped
Extras: 2 Tbsp Hemp Seeds

Mix in a blender, puree till smooth. Serves 2.  Drink one and put the other for later or share!