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My Favorite Healthy Green Smoothie

June 12, 2017 Shannon Taatjes

When people ask me if I'm a fan of smoothies, my response is always the same.  "It depends."

Does your smoothie have a PURPOSE ...nutritionally?

I think smoothies can be an excellent way to pack a whole lot of nutrition into a quick and easy meal or snack...but it can turn unhealthy quick if you're not careful.

I'm not a fan of smoothies as any kind of "liquid diet".  I don't recommend juice cleanses either.  I believe in chewing real food.  With that said, do I think smoothies can find their way into a healthy lifestyle? 

Absolutely.  

I want to share my favorite Healthy Green Smoothie recipe with you that I make for my husband and I a few times a week.  I also want to talk ingredients with you because these days it's hard to decipher all the "mix in's", supplements and superfoods you may be seeing out there.  What the heck is Matcha anyway? ...or Maca? ...and do I need it??  

Like I said, a smoothie is a great way to get a huge dose of nutrients into your body easily.  This is what I like to use smoothies for.  Adding Nutrition.  Too many people think you need to add fruit to smoothies to make them taste good.  Sure, it might make them taste good, but it also can add a ton of unnecessary sugar.  

Another reason I've taken fruit out of this smoothie... as a Nutrition Coach, I actually recommend eating fruit by itself...or first at a meal.  What?  Why?  When you consume fruit WITH other foods like protein, it can cause bloating.  Fruits tend to move through your body quicker than proteins.  Proteins take longer to digest which is why they keep you satiated longer.  When you consume fruit after protein or with it, it can slow it down and the sugars in the fruit start to ferment... can you say BLOATED?  

I'm going to show you how to make a green smoothie taste creamy and delicious without any fruit or added sugar at all.


Ingredients: (more detail on ingredients below)

  • 1  1/2 cups unsweetened almond or coconut milk (I use Califia Farms brand)
  • large handful of baby spinach (about 1 packed cup)
  • 1 level scoop of Life's Abundance Vanilla Plant Protein Powder
  • 1 tsp Maca Powder
  • 1 tsp Matcha Powder
  • 1/4 tsp cinnamon
  • 3 ice cubes

Instructions:

Add liquid first, then all other ingredients and blend well in a high powered blender.  I have a fancy Vitamix, but I don't use it for this unless I'm making multiple servings at once, it's just too big.  I use a Magic Bullet that I got at Target.  It's the perfect size for a single serving and blends it perfectly with minimal cleanup.  


I'm not a calorie counter....but for you calorie counters out there, this smoothie above is only 200 calories.  Ahem....ever had a "Peanut Butter Moo'd Smoothie at Jamba Juice?  I have.  Was it tasty?  Yep...BUT a small is 500 calories and a large is almost 1000 calories and 131 g of sugar!!!!!  This is the typical "smoothie" people drink in America!  It's no wonder our waistlines are expanding, right?

All the ingredients I use in my Healthy Green Smoothie have a PURPOSE.  I think that's the key to making a HEALTHIER smoothie.

What are these ingredients...and where to buy them:

Raw Maca Powder:  I get Navitas Naturals brand at Sprouts.  If you can't find it near you, you can get it HERE.  Maca is a potent, anchient Peruvian superfood made from a root.  It's a tan color with a slightly sweet, malty smell and flavor.  It supports energy and vitality naturally without jitters.  As an adaptogen, maca balances hormones and stress levels in the body. It also provides an abundance of vitamins, minerals, amino acids and sterols.  My husband loves the subtle flavor of maca!

Matcha Powder:  You can find matcha green tea powder at any health food store, Whole Foods or Sprouts.  I happen to have the Sprouts brand right now.  Matcha was recently named "trendiest ingredient" by CBS News and Huffington Post because it's everywhere these days... Matcha Latte photos are all over social media these days.  Unlike drinking brewed green tea, you drink the whole leaf plus the taste is twice as much as regular brewed green tea.  Here's a helpful graphic that will help you see just how healthy Matcha powder is!

Life's Abundance Plant Protein:  This is where people usually fall short.  There are a lot of unhealthy protein powders on the market today full of dairy, unhealthy oils as emulsifiers, and artificial sweeteners.  One serving of an unhealthy protein powder can wreak havoc on your whole "healthy" smoothie...and your body!!  Take it from me, I've done the research for you and have found a creamy (not chalky) plant-based protein that is non-GMO, grain-free, dairy-free, soy-free, gluten-free, vegan, and has zero sugar added.  It's also made with coconut oil rather than unhealthy sunflower oil that can cause inflammation in the body.  (Vanilla is used in this recipe, but it is also available in delicious chocolate.)  This protein is not sold in stores, but you can get it HERE and anytime through me under my "Nutrition" tab on my menu.  It ships really fast and you'll have it usually in 3 days or less!

Cinnamon:  Yep, even this ingredient has a purpose.  Cinnamon is high in antioxidants and has anti-inflammatory properties.  Cinnamon has been shown to significantly increase sensitivity to the hormone insulin.  This means that it can help with insulin resistance which is the hallmark of serious conditions like metabolic disease and type 2 diabetes.  Cinnamon has a blood sugar lowering effect.  Bet you didn't know what a healthy punch a sprinkle of tasty cinnamon can make!

Unsweetened Almond Milk or Coconut Milk:  The key here is to use homemade, or a good quality refrigerated brand such as Calafia Farms.  Steer clear of boxed brands that sit in the unrefrigerated section because they have unhealthy preservatives in them...or added sugar.  Find one that does not have carrageenan in the ingredients.  I love canned coconut milk, but I don't use that as it's too thick for this recipe.

Baby Spinach:  You don't have to use baby spinach, that is just what I get.  It's just harvested a bit earlier and is a bit more tender...so I think it works great in a smoothie.  Spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.  Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.  Packing a big handful of spinach in a smoothie is such a great way to get all it's nutritious goodness in easy and quick!  Too many people don't get enough greens!  Trust me, the tasty vanilla protein powder will actually totally hide any "veggie taste", so kids will even love this!!

Ice:  I like adding a few ice cubes because no one wants a warm smoothie.  Am I right or am I right? :) 


If you make this just as I describe, it should turn out the perfect consistency, tasty, with a creamy mouth feel.  The secret ingredient is the protein powder that is key for this creamy texture and delicious taste.  If you use another brand, I cannot guarantee taste or texture.

Like this recipe?  Let me...and others... know!  Post your pics on social and tag me!  

Other Blog Posts you might enjoy that you could also use this Plant Protein in:

- 6 Steps to Choosing a Healthy Protein Powder

- Paleo Vanilla Raw Balls

- Healthy, Raw, Protein Cookie Dough

In Food & Recipes Tags smoothie, green smoothie, healthy smoothie, no fruit smoothie, happy wifestyle, healthy wifestyle, nutrition, superfoods, smoothie mix ins, maca, matcha, paleo
2 Comments

Skin Smoothie

October 26, 2016 Shannon Taatjes

This is the creamiest smoothie I've ever had.  In the past, to get a smoothie really really creamy I had to add banana.  I like to make "no fruit" smoothies because smoothies that are loaded with fruit aren't quite as healthy as ones that aren't.  Today I added avocado....and it blows away the banana for the creamy texture!  What's more? ...avocados have even more potassium than bananas and are FULL of those healthy fats that are so good for us!

I'm calling this the "Skin Smoothie" because it's loaded with nutrients, collagen, antioxidants and healthy fatty acids.   Ready to get your glow on?

Ingredients:

  • 1 c. unsweetened almond milk (look for carrageenan free --> I like New Barn or Califia Farms brands
  • 1 scoop Vanilla Plant Based Protein Powder
  • 1 scoop Greens Blend
  • 1 scoop Vital Proteins Collagen Peptides
  • 1/4 very ripe avocado
  • 1/2 tsp cinnamon (great source of antioxidants...anti-inflammatory properties...and more!  One of the healthiest spices!!)
  • 2 ice cubes

Blend until smooth and incredibly creamy!  I love making "no fruit" smoothies that are ultra healthy....and taste amazing, this one is definitely both.

The nutrients and healthy fats in this smoothie will keep you satisfied for a looooong time.  This would be a great breakfast because it's full of protein too.

Think your protein powder is healthy?  Read my post "6 Steps to Choosing a Healthy Protein Powder" and find out how yours stacks up.  

Like this post?  You might also like my Anti-Aging Drink Recipe!

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In Food & Recipes Tags smoothie, green smoothie, paleo, skin smoothie, avocado
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How To Drink Your Greens

April 6, 2016 Shannon Taatjes

Rise and Shine healthy friends!  It's Day 6 of my Eat Your Greens Challenge and today I want to share a super easy way to ensure you're getting plenty of greens in every day.  Since this challenge is only seven days, we need some tricks up our sleeves to keep this going all month...and all year...long.  Now, I want to reiterate that supplements are supposed to be exactly that, a supplement to a healthy lifestyle, not a free pass to eat "all the junk".  Now that we've established that, I'd like to share expert advice by Keri Glassman.  She explains three ways to get your greens through a straw!  With summer on it's way, I can't wait to create tasty, healthy summer smoothies...


How To Drink Your Greens:

Many people assume a green juice is for other people. They claim they don’t like veggies. They fear the poison-colored concoction will taste even worse than it looks. They think die-hard green juicers seem nutritionally elitist and willing to compromise their taste buds in the name of super fuel.

While there is definitely a spectrum of green -- from beginner to advanced -- there is a place for you somewhere along the line. I promise. And I’m encouraging you to join the party, because nothing bad happens when people add more whole green foods to their diet. Nothing. Zilch.

There are a few ways to go about getting more greens into your diet, and I promise they’re way easier than you think. Best part? You don’t even need a fork. You only need a straw.

Here are three ways to drink your greens …

1) Hop on the green juice train. If you want to make your own juice, you’ll need a juicer but not necessarily the fanciest one on the market. Juicing is a process that extracts the liquid from whatever you put in it, and it leaves all the pulp out of your cup. The pulp is full of beneficial fiber, but if pulp isn’t your thing, you still get plenty of vitamins and minerals from drinking just the juice. Not into cooked broccoli, kale, collards or spinach? You may like them better in a raw juice. Sometimes the flavors are milder when raw and combined with other ingredients.

Immediately after the juice is made, it starts losing its nutritional powers, so you’ll want to grab a straw STAT. Green juice is sensitive to time (how long from when it was made until it is consumed), temperature (heat can diminish some of the vitamin potency) and storage (air and clear glass containers can also make the juice less potent). But even not-so-fresh juice is better than no juice at all, so don’t let this deter you. Just make sure to put in the fridge and drink within 24 hours if you’re not drinking as soon as you make it. Here’s a great beginner recipe if you’re just getting your feet wet:

Keri’s Beginner Greens Juice

● ½ head of romaine lettuce

● ½ cucumber

● ½ cup spinach leaves

● 1 green apple

Clean all produce well. Toss in the juicer in order and drink immediately.

2) Get your smoothie on. If you don’t have any more room on your kitchen counter for yet another appliance, then your handy blender is waiting for you to let it make a smoothie. A blender can’t separate the pulp from the juice, which is why by definition smoothies are thicker and well, smoother. The smoothie crowd is just as cool as the green juice crowd, and some would even argue smoothies are even healthier than juices because of that pulp stuff I mentioned.

My formula for the perfect smoothie is incredibly simple … 1 cup almond or coconut milk (unsweetened), 1 fruit, a handful of greens, 1 healthy fat, an extra (call it a flavor wild-card...I love cinnamon) and a high quality, plant-based protein powder. 

One of my fave healthy fats is coconut because it’s loaded with health-promoting properties, flavor and, of course, healthy fats. The fat in coconut is mostly MCTs (medium-chain triglycerides) and although they are a type of saturated fat, they are not the same saturated fat as you’ll get from say fatty meat.

I love the taste of cinnamon in my Green Smoothies

I love the taste of cinnamon in my Green Smoothies

3) Add a green supplement to your drink. Think green juices and smoothies too much work for you? I’ve got you covered. At Life’s Abundance, we've created a Greens Blend that is jam-packed to the brim with nutrients. All you have to do is mix with water. Yep, it’s that easy. Add a scoop to water and mix. The Greens Blend is made of organic greens (picked at peak nutrient density) and an organic mushroom blend for overall health. The best part? It doesn’t have that I-just-ate-dirt-from-the-yard taste. It has a yummy, berry flavor. You can add to water, your morning smoothie, baked goods like zucchini muffins or even to yogurt. Most important, just drink up. Greens are the master of the health universe. 


Great advice from Keri, right?  So what's my take on all of this?  I must admit, I own a fancy stainless steel Breville juicer.  It's gorgeous....it's shiny.  Wait, I take that back because it's collecting dust.

Does it make great juice?  Yup.  

Does it get used?  Nope.  

It's been sitting in my pantry taking up space because it's a lot of work to use...and mess...and money...for all those veggies I was buying to produce a little bit of juice!  

So, I'm thrilled to have a new delicious option.  I'm adding this delicious, convenient, travel-friendly Greens Blend to my family's healthy lifestyle and loving it.  It's also what the PRIZE is for my Eat Your Greens Challenge, so make sure you read the details on how you could win.

Sometimes I add fresh squeezed lemon juice for an extra detox kick

Sometimes I add fresh squeezed lemon juice for an extra detox kick


PS  Are you a wellness, nutrition, or fitness fanatic?  Do people often ask you for health and wellness advice?  I'm also adding this to my business.  I've become a brand partner with Life's Abundance because I'm so impressed with their ingredients...I finally have food based quality nutritional supplements I can confidently recommend to my readers.  All of the health with non of the chemical junk.  If you'd like to add this to your wellness business, click here to learn more.  I'd love to talk with you.  

In Food & Recipes Tags greens drink, greens supplement, protein powder, plant protein powder, vegan, paleo, green smoothie, greens, drink your greens, healthy lifestyle
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Hi friends!  I'm Shannon and WELCOME to my health + lifestyle blog.  I often found myself being asked about things like nutrition, health, and fashion...so I decided to start sharing...and Happy WifeStyle™ was born in 2014. Sharing led to inspiring people...inspiring people has led to coaching...and now I've turned my little blog into a business and I couldn't imagine doing anything else.  I hope to inspire you to live your happiest, most nutritious life.  I hope to empower you to know that you can do anything you set your mind to.  If I can do it, you can do it.  Thanks for stopping by and feel free to introduce yourself!

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