"Blend Your Way to Optimal Health!"

Enjoy the Benefits of Blending your Food in a Delicious Smoothie!

In our fast-paced society, many people sacrifice good nutrition for convenience, and unfortunately busy work schedules take priority over health. Making a homemade smoothie is the solution for a fast, convenient, and the most energizing and nutritious meal. A delicious smoothie can be prepared in about 10 minutes, it will be densely packed with nutrients that are easy to digest and absorb, and it can be taken to work when in a rush. As an advocate of eating plant-based wholefoods, I want to share my own smoothie recipe with you for a perfectly balanced and completely vegan smoothie. I will also explain the importance of each ingredient that I use. This recipe is unlike any other in terms of providing a complete profile of macro- and micronutrients and other key phytochemicals to give you a great tasting meal that also promotes your health at the same time. You can also enjoy your smoothie any time of the day, whether for breakfast, lunch, or dinner. What more could you ask for?!?

Dr. John’s Personal Smoothie Recipe

Step-by-Step Instructions:

"Actual Steps"

  • Add the base liquid.
  • Next, add the greens, nuts, seeds, mushroom, and powders.
  • Put the fruit in last on top of everything else for best results.
  • You will need to press down the ingredients against the blade to ensure everything gets blended properly.
Step #1

Your base should be 0.5 to 2 cups of filtered water or organic unsweetened rice, soy, almond, coconut, or hazelnut drink if you prefer one with a taste. The amount of the liquid will help determine the overall size of your smoothie. You can also add/subtract liquid to influence the thickness of the smoothie as well. Please avoid the milk from a cow or other animals. Also, try to avoid carrageenan in your base liquids, as this emulsifier has been shown to be carcinogenic in animal studies.

Step #2

Two handfuls of fresh uncooked organic leafy greens (collards, watercress, kale, red kale, chard, Bok choi, mustard, dandelion, spinach, Romaine lettuce, etc.) have many important nutrients such as calcium and magnesium, which enhance bone health and vitamin Bs to help fuel your cells. They also lower cholesterol and are packed with carotenoids, lutein, and zeaxanthin, which help preserve your eye health. Greens are also high in protein and fiber, and in general it is essential to eat something green at every meal. If you do not enjoy the taste of greens, you will find that this recipe typically allows you to enjoy their health benefits without tasting them due to the dominant flavors of some of the other ingredients below.

Step #3

Two to three cups of any combination of fresh or frozen fruit (My favorites are banana, cherry, blueberry, blackberry strawberry, raspberry, peach, mango, pineapple, apricot, acai, or any other to your taste.), which gives your smoothie its predominant flavor. Some people suggest the avoidance of fruits, but I believe this is a mistake, given that we get so many beneficial phytochemicals from fruits that are not as common in other foods. Plus, when we eat whole fruits (as opposed to fruit juice), we get lots of fiber, which helps to lower the glycemic index, or the rate at which carbohydrates are absorbed in the blood. By rotating the combination of fruits, you will get a different taste in each smoothie. As you tweak the blending to your preference, you will soon learn how to regulate the sweetness of your smoothie. Also, remember that some, if not almost all, fruits and vegetables, such as strawberries and apples, should be organic to avoid high levels of pesticides and genetically modified organisms in their conventionally-raised counterparts.

Step #4

One handful of a combination of raw and unsalted nuts and seeds (pecan, walnut, almond, Brazil nut, and flax, pumpkin, chia, and sunflower seed, etc.) are best known for containing protein, healthy polyunsaturated (omega-3) fats, fiber, B vitamins, selenium, and magnesium, among others. They also aid in weight loss and reduce cholesterol, thus protecting your heart and entire cardiovascular system.

Step #5

One shiitake mushroom to enhance your immune system. You can substitute the shiitake with maitake, reishi, lion’s mane, or turkey tail, as they all tend to improve the functioning of the immune system due to their concentrations of crucial polysaccharides and vitamin D. 

Step #6

One handful of cauliflower, broccoli, or other Brassica plants for reducing your risk of cancers. Besides being high in fiber, all of these plants have known anti-carcinogenic properties due to their content of indoles and other key phytochemicals.

Step #7

One-quarter of a teaspoon of dulse or kelp for iodine to help your thyroid function properly. We have epidemics of people with hypo- or hyper-functioning thyroid glands, which are related to all sorts of health problems. Typically, this is because people are not eating enough iodine. Iodine is also very important for the ladies and their ovaries and the men and their prostate. The good news is that we only need a small amount of iodine intake to maintain proper levels in the body.

Step #8

One teaspoon of turmeric will give your smoothie that powerful anti-inflammatory punch. Chronic, systemic inflammation is known to be significant in all chronic diseases and disorders. We become inflamed by eating poorly, being sedentary, consuming too much alcohol, smoking, taking medications, and improperly managing our stress. Turmeric is one of the best foods that we can eat to calm down inflammation.

Step #9

One-half teaspoon of fenugreek will help to maintain normal glucose levels in the blood and also has anti-inflammatory properties. 

Step #10

Sprouts, such as broccoli, sunflower, or alfalfa, have potentially even better anti-oncogenic effects than the mature plants. Sprouts provide a wonderful array of nutrients and phytochemicals that can be liberally used, e.g., one handful per smoothie.

Step #11

One teaspoon each of camu, maca, moringa, wheat grass, and/or pomegranate powder provide very concentrated sources of lots of key nutrients, such as vitamin C, and they have powerful antioxidant and immune enhancing effects. They also improve energy, stamina, memory, and focus.

Step #12
Twenty grams of a protein powder, such as brown rice, quinoa, and/or green pea, are important, particularly if you are exercising on a daily basis. The additional protein provides the essential amino acids that the body requires for muscle growth and repair. Yes, you can get all of the protein you need by consuming a plant-based diet! Do not let anyone tell you otherwise.
Step #13
One teaspoon of spirulina will enhance the detoxification of the body. We are under a constant burden of toxins from the air we breathe, the liquids we drink, the foods we eat, and other environmental exposure that goes through our skin. We need every advantage to help detoxify us from a polluted planet, and spirulina will assist us with that.

Comments and Recommendations

Ideally, smoothies should be made fresh every day and consumed as soon as possible after blending to ensure maximum antioxidant and nutrient properties. If you are extremely pressed for time, then you may consider blending several batches at once and storing them in your freezer for later consumption to cut down on preparation time. You will likely need to make several smoothies before you achieve the taste and consistency that you want, but you will not be disappointed once you do! One additional tip is to use some frozen fruit to give it a fresh, smooth consistency.

Additionally, given the amounts of vegetables, nuts, and seeds that go in this smoothie, you need to have a high-quality blender, such as a Vitamix or Blendtec, which can properly mix the ingredients and allow for better taste and greater nutrient absorption. You can use other brands of blenders, but my experience is that they are not powerful enough to handle the demands placed on them, particularly if you are blending every day, which should be your goal. You might even decide to blend more than once per day if you get really good at it and enjoy the taste and health benefits that come along with eating homemade smoothies.

Finally, this recipe will make quite a large amount of food (e.g., >800 or more calories), so depending on your caloric demands and your current situation (e.g., you need to gain weight or you need to lose weight), then you will likely need to adjust the amounts of ingredients you use or you will need to parse this smoothie into 2-3 other servings. You can experiment with how full you feel after eating one-half or one-third of this smoothie and then decide to either cut down on the amount you blend at one time or just save some of the smoothie for a meal later in the day. If you need to lose weight, I would suggest cutting down the amount of food that you consume at any given time.

Some of the Advantages of Blending Homemade Smoothies

  • You will have a very caloric and nutrient dense meal that tastes great every time. Taste and calories can be adjusted to your preference every time.
  • My recipe does not contain any added sweeteners, unlike most commercial smoothie preparations that may include too much processed simple sugar.
  • My recipe is completely plant-based, avoiding problems associated with eating animal parts or their derivatives.
  • This recipe is gluten-free, which is very important for those people who have reactivity or allergy concerns about eating wheat or other grains with gluten.
  • This recipe provides you with superior amounts of nutrients, e.g., fiber, vitamins, and minerals, even exceeding daily recommendations in some cases, depending on how much you eat.
  • Blending helps to start the digestive process by breaking down the foods.
  • Using a blender to prepare a meal is a quick, easy, and efficient way of food preparation.
  • The time from starting the preparation of the smoothie to eating it to clean-up is very fast (approximately 30 minutes), which eliminates justifications, arguments, or excuses for not having enough time to prepare and eat a healthy meal.
  • You can eat “fast” food by preparing your meals this way without eating anything processed, fried, or contaminated with chemicals, as is common with other methods of food preparation.
  • Finally, watch me prepare a smoothie on this website and my YouTube channel, where I explain step-by-step how to make it. Please leave comments or questions on the videos about this smoothie recipe. I would love to hear from you and how smoothies make a difference in your life.
  • Happy blending and cheers to your great health!

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Note: Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a health care professional.

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