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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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6 Steps to Choosing a Healthy Protein Powder

June 29, 2016 Shannon Taatjes

Does choosing a Protein Powder for you and your family make your head spin?  You're not alone.

It's time to turn our beloved protein powder around guys and start reading those ingredients.  What you see might surprise you.  I'm going to help you through it by giving you 6 steps to choosing a healthy protein powder... Here we go.

I love a good smoothie after a workout because it's super easy, and gives me a protein boost following a workout to help my muscles recover.  I also love having it around for a healthy mid-day snack.  Protein powders are everywhere these days.  It's no wonder you stand there in the aisle of the store or vitamin shop and don't know what's the best choice.  I'm going to help you out so you can make a better decision...

There are many things to consider when choosing a protein powder.  I'm going to tell you what's important to me when I look for a good protein supplement because some of these things you may know about but some of these important things may surprise you...

6 Steps to choosing a Healthy Protein Powder:

1.  UNDERSTAND THAT A PROTEIN SUPPLEMENT IS JUST THAT...A SUPPLEMENT:  You are also eating a healthy diet throughout the day that consists of other protein sources, some carbs, and healthy fats, so this doesn't need need to replace that.  Unless you are a hard core weightlifter, and I mean hard core, you don't need all that, trust me.  I've heard many people say that they want a protein supplement to have SO much protein!  Those really high levels of protein just aren't necessary for most of us.  I used to think the more the better, but after getting Nutritious Life Certified, most of us take too much!  Look for one that's about 15 grams per serving.  

2.  THE SOURCE OF THE PROTEIN IS REALLY IMPORTANT:  Gone are the days of the Whey protein shakes in my opinion.  Whey is dairy.  Dairy doesn't agree with many people and I don't believe it's the healthiest choice.  I've taken dairy out of my family's diet for the most part and we feel a lot better.  From time to time I'll have some high quality grass fed butter or  cheese from a good source... but most whey you will find in protein powders aren't going to be from high quality, grass fed dairy.  This is why I just steer clear of them.  The reason that whey protein powders ARE as popular as they are.... is because they taste good.  The dairy provides a nice creamy, smooth mouth feel that is appealing to most people.  Now you know why they're yummy....but there are better options that are healthier.

Another option as a protein source that people used to think was healthy.... is soy.  Soy is bad for you and you should stay away from it.  Period.  It mimics estrogen in the body and can cause all kinds of problems, including cancer.  It can also cause nutrient absorption problems.

Some protein powders use egg white as the protein source.  I've used them and they actually taste pretty good.  The problem with these can be the price for the amount of servings you get.  This option...and dairy obviously...is not an option for vegans either.  When I started learning even more about seed oils and how they can affect the body, I continued my search because I the egg white protein I was previously using had sunflower seed oil in it....which brings me to my next point in a moment...

I think the best choice for a protein source is a plant based protein.  It works for just about anyone with any lifestyle....paleo to vegan.  Here's the problem with most plant based protein powders:  they taste like chalk.  Yep, they may be a healthier choice, but they don't have that smooth texture and good flavor.  I happened to have found one that actually tastes delicious AND has a creamy, smooth texture.  That brings me to the third thing I look for in a healthy protein powder....

3.  WHAT KIND OF OIL IS BEING USED IN YOUR PROTEIN POWDER?  You might be thinking, Oil... what Oil??  Protein powders have an emulsifier in them in the form of an oil.  Most protein powders use unhealthy seed oils in them.  Even the ones that claim to be healthier contain sunflower oil which is high in Omega 6's which we don't need any more of in our bodies!  This can cause inflammation that leads to all kinds of lifestyle diseases.  What our body does need is Omega 3's.  A healthier option would to be to find a protein powder with Coconut Oil used for the emulsifier and you'll make sure you're getting those healthy Omega 3's.  Coconut Oil also helps with the creamy, silky-smooth mouth feel we love in our smoothies!

4.  WHAT SWEETENERS ARE USED?  This is one of the most important things to look at.  So many of the protein powders out there contain artificial sweeteners that are really unhealthy for you.  There are some that are completely unsweetened, but I've tried them and they just don't taste good.  I like to enjoy my smoothie, not have to choke it down, so I look for one with Stevia, monk fruit or coconut sugar as a sweetener.  The one I use even cuts the stevia amount further by adding a bit of monk fruit... and they use the organic stevia and monk fruit in it's pure, leaf form.  I like that.... not that processed white powdery kind of stevia that leaves an aftertaste.  I'm very sensitive to the stevia taste, and that's why I love this one....no aftertaste;)

5.  WHERE ARE THE INGREDIENTS COMING FROM?  Do you know?  Do you know if they are from another country?  Do you know if they are GMO free and/or organic?  Do you know if they contain grains, gluten or soy?  Those things matter.  The less ingredients the better.  Is your list on your protein powder long? ....or short?  Trust me, short is better and you should understand what every ingredient is and where it came from.  This may sound nit-picky to some, but your health depends on it, so start paying attention to these things.  Once you do, you'll be surprised what you learn.  

6.  LET'S TALK PRICE:  This matters because we want to get a healthy option without going broke, right?  I just want to make you aware of ways that some companies may try to trick you into thinking you're getting a better deal than you actually are.  Once you're aware of it, you'll know how to shop smarter.  Look at how many serving there are per container.  I can't tell you how many times I've looked at this and I've caught them trying to be sneaky!  For example, if you have two comparable products with comparable prices, but one seems like the better deal.... look at the servings per container.  One might have 30 servings and will last an entire month, and the other may only have 15 servings!  Not such a great deal anymore now is it!  Just keep your eye on that because that's how they get you!  

So, I've tried many different protein powders over the years and once I considered all of the things I've listed above, I have a new favorite I've been dying to tell my readers and followers about!  Check it out and get yours HERE.  

Let's see how it checks out using my 6 steps above....

  1. It's 14 grams of protein per serving, perfect for my supplement amount goal.
  2. It's plant protein made from pea, chia, pumpkin, hemp, and quinoa.
  3. It has coconut oil in it as the emulsifier...that rocks.
  4. It's sweetened with organic stevia and monk fruit...and has no stevia aftertaste because very little is used.
  5. It's made in the USA, non-GMO, dairy free, soy free, grain free, gluten free, with nothing artificial what-so-ever.  It has less than 10 ingredients in it...total!!
  6. It has 30 servings per container, love that!  Great price for that kind of quality.  

I get asked a lot about what kind of protein powder I use and recommend.  I've never been truly satisfied recommending one until now, so I don't talk about it much.  This new one I found is amazing.  It is hands down the best tasting plant based protein powder I've ever tried.  

Enjoy, and I want to hear what you think once you give it a try!  You won't find this one in stores but you can always find it here on my website under the SHOP menu, along with all the supplements I use and recommend.  If you have any questions, feel free to ask!  Oh, and they have incredibly fast shipping so you'll have it in no time;)

My Favorite Go-To Smoothie Recipe:

  • 1 cup unsweetened almond milk or coconut milk
  • 1 scoop of Vanilla or Chocolate Life's Abundance Plant Protein Powder
  • 1 handful spinach or kale (OR 1 scoop Greens Blend)
  • 1 Tbsp coconut oil (this healthy fat will keep you full longer and is good for you) or almond butter
  • a handful of frozen berries...or frozen banana (I keep frozen banana pieces in the freezer for convenience)
  • generous sprinkle of cinnamon
  • a scoop of Collagen (optional - great for skin and joint health)

Blend all ingredients until smooth in a blender.  YUM.  You really can't go wrong, this protein powder is delicious even just blended with water and a few ice cubes!!

Here's another delicious recipe using this protein:  My Paleo Vanilla Raw Balls

View other supplements I recommend...and why I recommend them HERE.


I want to try Shannon's favorite protein!
In Food & Recipes, Health & Fitness Tags protein powder, plant protein powder, lifes abundance, smoothie, healthy protein powder, vegan, paleo
3 Comments

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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