Smoothie Mix - Custom Made by YOU!

​I whole-heartedly believe in eating whole foods for the best nutrition. However, I don't think there's anything wrong with adding with some supplements to make sure your nutritional bases are covered.  I always look for supplements that are whole-food based, not synthetic.  Smoothies are a great way to take these supplements, especially those that come in powder form.  Making your own smoothie mix makes it easy to get exactly what you want, customized for your personal needs. Making a big batch of smoothie mix in advance also makes smoothies much faster to prepare.  ​

My custom Smoothie Mix ingredients: 

Everyone's supplement needs are different.  So, below I'll share with you the smoothie mix I use myself and why I use these ingredients.  (I list even more ingredient ideas later for you to customize your own mix.)  You will want to experiment with your smoothie mix to get the taste and texture you enjoy.

• collagen protein - It makes joints lubricated, is great for skin, hair, and nails, and is very healing to the gut.  A great PROTEIN!
• green powder - Superfood green powder is for adding in various extra ingredients into the mix (like spirulina, grasses, mushrooms, and various greens), plus enzymes and probiotics.
• vitamin C powder - A very powerful antioxidant.  Great for health & beauty.  Read much more all about it HERE.
• chia seeds - Rich source of essential Omega-3 fatty acids, protein, antioxidants and fiber.

• L-glutamine - The most abundant amino acid in the human body.  Glutamine is for gut health, plus muscle recovery after a workout.
• liver powder - I was anemic my entire adult life until I began to supplement with liver.  It is rich in iron, vitamin A, all of the B vitamins, especially B12, folate, CoQ10, and other minerals.
• Electrolyte powder - I play competitive tennis & sweat a lot!
• Nutritional yeast -  One of the most nutrient dense foods on the planet and rich in B vitamins.  A smoothie mix is a great way to take it every day.  (Not at all related to the yeast that causes candida.)
• turmeric - Also known as curcumin & what gives curry it's vibrant color. This is an incredible herb that fights inflammation like a champ!  It's also a very powerful antioxidant.  Better and much healthier than ibuprofen!!!
• Maca powder - Awesome for energy and sexual health.  A great adaptogen to deal with stress.  Read much more about it HERE.

Note again:  I use all whole-food based supplements (other than the L-glutamine). That's very important!  Note that the recommended dosages in whole-food based supplements are lower vs. synthetic supplement sources.  It's like comparing something that's alive vs. something that's dead.  It is only possible to create high-dosage, synthetic “vitamins” if you isolate one fraction of the vitamin complex. Relatively small amounts of whole-food natural vitamins, with all of their naturally-occurring synergistic components, are far more potent than high doses of synthetic imitation “vitamins.”  No lab can come even close to what Mother Nature makes! (Read my article about Supplement Quality.)

Make a bulk batch!

​Bulk Smoothie Mix calculations:

First figure out the amount of each ingredient you want in each serving.
Then multiply it to make a bulk batch.

There are 16 tablespoons in 1 cup.  (That's why I chose to multiply by 16, for ease of measurement.) There are 3 teaspoons in 1 Tablespoon.

Make yourself a similar chart to customize your own smoothie mix!

Ingredients

collagen protein
green powder
nutritional yeast
vitamin C powder
chia seeds
L-glutamine
liver powder
electrolyte powder
turmeric
maca powder

1 serving

2 Tbsp
1 Tbsp
1 Tbsp
1/2 Tbsp
1/2 Tbsp
1/2 Tbsp
1 tsp
1/4 tsp
1 tsp
1/2 Tbsp

Total per serving: 
approx 7 Tbsp per smoothie
(a rounded 1/3 cup)

16 servings

2 cups
1 cups
1 cup
1/2 cup
1/2 cup
1/2 cup
1/3 cup 
4 tsp
1/3 cup
1/2 cup

Smoothie Mix:
These are the measurements I use to make my custom smoothie mix.  
16 days of smoothies!

​
Other possible smoothie mix additions:

• ​Protein powder - I like Designs for Health brand because it's whey free & made from grass-fed cows.
• Camu camu powder - another source of natural vitamin C.
• Bee pollen - great for allergies.
• Hemp seeds - high in Omegs 3 fatty acids!
• Cocoa powder - full of flavanoids, antioxidant, and minerals (read all about the health benefits HERE)
• Ceylon Cinnamon - The REAL cinnamon! Lowers blood sugar & cholesterol, plus much more.  (Read my article HERE.)
• Psyllium Husk powder - if you need a little fiber (This will thicken-up your smoothie.  A little goes a long way!)
• Sweetener (coconut sugar or stevia powder)
• And whatever works for you!......

​Green Vegetable Smoothies!

The photo above is the base for my green smoothies:  

• carrots
• cucumber
• celery
• parsley
• ginger root
• Or, I may just throw in whatever is fresh from my fridge!
• Sometimes I'll throw in mixed greens like kale or spinach
• Berries sometimes, too 

​Then I add in 1 serving of my custom made powder smoothie mix! 

I use vegetables and berries for smoothies (versus fruits).  My smoothies are a garden in a glass! Fruits are much higher in sugar, especially when using many servings at once. My husband does like an apple or banana mixed in.  ;-)

Sometimes I just like the powder mixed with a liquid, nothing else.  
Sometimes I don't feel like a smoothie.  Especially on cold winter days. I just mix the smoothie mix with water and drink it down. That's ok, but I'm still sure to eat many servings of veggies every day! 

I still take my smoothie powder absolutely every day, because it contains the whole-food based supplements I want to take daily.

Before I travel, I measure out individual servings into small baggies.  Then I bring along a shaker and voila... instant green drink!

For liquids: I use mineral water or coconut water, plus 1 Tbsp aloe juice. You could also use almond milk, hemp milk, or coconut milk.  Smoothies are a great way to add in  mineral drops to your diet, too.  I might also add in some lemon or lime juice, plus a dash of  Bragg's raw Apple Cider Vinegar. 
It's all about customization here!

It's important to have a healthy fat in order to best absorb the nutrients.  
The fat can be added into the smoothie or eaten in a separate part of your meal. Try adding in some almond butter or tahini to your smoothie, or perhaps drizzle in some coconut oil, olive oil, macadamia oil, or avocado oil.  Or, add in an actual avocado or some raw nuts.  While I personally don't drink smoothies as a meal replacement, if that's your intention, it should definitely contain all of the macro-nutrients: healthy carbohydrates (ideally vegetables), plus protein and a healthy fat.

This little smoothie station in my kitchen has most things I need all in one place. Just add veggies!

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