Taking Smoothies to a Whole new level of health

Transitioning from a vegetarian or the standard omnivore diet to a vegan one can seem impossible! It seemed impossible to me even on the day I decided to “try” to become a vegan for the dairy cows. I had no idea what I was going to be able to eat; it felt like nothing.  I quickly realized that there was a whole other world of food that I didn’t even know existed. It was so encouraging that these new foods I discovered were the healthiest and best foods for me. Packed with vitamins, minerals, fiber, and phytonutrients; plant-based foods are remarkable. The more I became educated on health and nutrition, the more I fell in love with my vegan diet. It slowly transitioned into a whole food diet that consisted of eating whole plants, fruits, nuts, beans, and seeds and no sugar, oil, and other refined foods. I have always been a happy person but the feeling of eating so clean is a type of happiness I had never felt before. Now that I’ve experienced what it feels like to be a healthy vegan I could never go back.

If you’re thinking of trying this wonderful way of eating I want to share some of the knowledge that I’ve gained over the past two years. This knowledge will make the transition so much easier and I plan to share it over the next few blogs. Lets start with morning smoothies…

Morning smoothies are the best decision you can make when trying to eat healthy. You can pack so much nutrition into a smoothie… it’s not even fair. When I start my day with a smoothie it motivates my mind and body to continue eating clean for the rest of the day.

My Smoothie Guide:

1. Pick one unsweetened liquid (you can start with a cup or so and add more to create the consistency you want after adding the greens):

  • Almond milk
  • Soy milk
  • Hemp milk
  • Water

2. Choose your greens (You think you’ve put enough? Keep putting more. You may as well put the entire container or bunch in. Get the most out of your smoothie 😉 ) :

Nutrition facts based on 100g serving. I do not include vitamins and minerals that are 10% or less but these vegetables have at least a bit of all vitamins and minerals.

The extra facts with a * is obtained from my favourite website Nutritionfacts.org ❤

Green Fat Carbs Protein Vitamins & Minerals
Kale 1g 10gFiber 2g 3g Vitamin A 308% Vitamin C 200% Vitamin K 1021% Vitmain B6 14% Calcium 14% Iron 9% Potassium 13% Copper 14% Manganese 39%

*BOOSTS immune system; enhancing the defense against pathogens as viruses, bacteria, and toxins. The immune-stimulating effect will provide an additional advantage of kale, as well as its antioxidative capacity and other effects. Other effects, like improving coronary artery disease risk factors.*dramatically lowers bad cholesterol*contain vision-protecting plant nutrients such as zeaxanthin that may significantly lower the risk of glaucoma, a leading cause of blindness


*Cancer Cell Proliferation (the increase in the number of cells as a result of cell growth and cell division). In a petri dish several vegetables are pitted against 8 different lines of human cancer cells. The cells can proliferate more than 150%… (these percentages are rough because they’re based off of me reading a graph)

Kale stopped the growth significantly in all of them: Breast Cancer only grew 10% Brain Cancer 10% Kidney Cancer 30% Lung Cancer 10% Pediatric Brain Cancer 4% Pancreatic Cancer 3% Prostate Cancer 11% Stomach cancer 11%

Spinach 0g 4g

Fiber 2g

3g Vitamin A 188% Vitamin C 47% Vitamin K 604% Folate 49% Calcium 10% Iron 15% Magnesium 20% Potassium 16% Manganese 45%* With Spinach Breast Cancer cell proliferation for Breast cancer was  40% Pediatric Brain Cancer 5% Kidney Cancer 45% Lung Cancer 20% Brain Cancer 2% Pancreatic Cancer 30% Prostate Cancer 25% Stomach cancer 30%
Beet greens 0g 5g

Fiber 3g

3g Vitamin A 153% Vitamin K 605% Riboflavin 17% Calcium 11% iron 11% Magnesium 17% Potassium 26% Manganese 26%
Collards 0.4g 6g

Fiber 4g

2.5g Vitamin A 133% Vitamin K 638 % Folate 41% Calcium 14% Manganese 14%
Swiss Chard 0g 3.7g

Fiber 1.6

1.8g Vitamin A 122% Vitamin C 50% Vitamin K 1038% Iron 10% Magnesium 20% Potassium 11% Manganese 18%

3. Choose your sweetener OR flavor maker (choose as many as you like):

Ranked from highest in Antioxidants to lowest

-Acai berries (75,000 antioxidant unites in half a cup serving compared to none of the ones below reaching 7,500)

-Goji berries



-Cranberries (really mask the taste of the greens)




-1/2 a Banana (the key to smooth in smoothie)







4. Supercharge it (add as many as possible):

The following nutrition facts on the superchargers (aka super foods) you can add to smoothies are based on 100g serving. You would only be putting 1 or 2 tablespoons (around 20g) in your smoothies so keep that in mind when looking at the numbers. I added in the amino acid score which indicates a complete or high-quality protein if over 100. If under 100 I mention a few foods you can add to your diet to get a full protein. Your body is very advanced and stores all amino acids and makes a complete protein when they are all available. You don’t have to eat the combination in the same meal; it can be over a few days.

Superfood Fat Carbs Protein Some Vitamins & Minerals
Chia Seeds 31g

Saturated 3.2g monounsaturated 2.1g polyunsaturated 23.3g Omega 3 17552mg Omega 6 5785 mg


Fiber 38g


Amino AcidScore: 115

Calcium 63% Phosphorus 95% Manganese 108%
Ground Flaxseed 42g

Saturated 4g monounsaturated 7.5g polyunsaturated 28.7 Omega 3 22813mg Omega 6 5911mg


Fiber 27.3g


Amino AcidProfile: 92

Pair with mushrooms, corn or mustard for complete protein

Thiamin 110% Niacin 15% Vitamin B6 24% Folate 22% Calcium 26% iron 32% Magnesium 98% Phosphorus 64% Potassium 23% Zinc 29% Copper 61% Manganese 124% Selenium 36%

*Shown to slow prostate cancer

*Has 100 times the amount of cancer fighting lignans than any food

Hemp hearts 39g

Saturated 4.5g monounsaturated 4.5g polyunsaturated 30g Omega 3 7.5gOmega 6 24g


Fiber 9g

30g Iron 90% Thiamine 90% Riboflavine 18%Vitamin B6 30% Folate 45% Phosphorus 120% Magnesium 210% Zinc 90% Manganese 330%
Cocoa powder 14g

Saturated 8.1g monounsaturated 4.6g polyunsaturated 0.4g Omega 3 -Omega 6 440mg


Fiber 33.2g


Amino Acid Profile: 90

Pair with brazil nuts,  mushrooms, sesame seeds, or mustard for complete protein

Riboflavin 14% Calcium 13% Iron 77% Magnesium 125% Phosphorus 73% Potassium 44% Zinc 45% Copper 189% Manganese 192% Selenium 20%

*has health-promoting flavanol phytonutrients

*packed with phytonutrients that lower blood pressure, lower bad cholesterol and boosts good cholesterol*unstiffens arteries*boosts immune system*may combat aging

Wheatgrass Powder 0g 57.1g

Fiber 28.6g


Amino Acid Profile: 76

Pair with mushrooms, corn or dill for complete protein

Vitamin A 857% Vitamin C 333% Vitamin E 45714% Vitamin K 1250% Thiamin 20952% Riboflavin 436975% Niacin 36000% Vitamin B6 55714% Vitamin B12 24% Pantothenic Acid 10286% Calcium 43% Iron 1270% Magnesium 28% Phosphorus 40% Potassium 84% Zinc 11810% Copper 2429% Manganese 200000% Selenium 143%
Maca Powder 3.6g

Saturated – monounsaturated – polyunsaturated – Omega 3 -Omega 6 –


Fiber 7.1g

14.3g Vitamin C 475% Riboflavin 21% Niacin 29% Vitamin B6 57% Calcium 25% Iron 82% Potassium 57% Copper 300% Manganese 39%
Ceylon Cinnamon(1tbsp) 0g 6g

Fiber 4g

0g Calcium 8% Iron 4% Manganese 68%


*Cassia cinnamon (the one you’re most likely to get at the store) contains a compound called coumarin which may be toxic to the liver in high enough doses; 1 teaspoon a day may be too much.*Ceylon cinnamon is safe and has many benefits

 5. BLEND ❤


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