An Apple a Day!


You know what they say! They really are good for you, and they are delicious combined with a banana. This recipe is super easy and has no added sugar. Great for breakfast, lunch or a snack. Serves 1 to 2.

Put the following ingredients in your blender, and blend until smooth:

  1. 1 to 1 1/2 cup(s) Coconut water (or your favorite nut milk)
  2. 1 Banana
  3. 2 apples (Gala or Honey Crisp are nice and sweet)
  4. Optional: Large dollop of yogurt, sprinkle of cinnamon, splash of vanilla


The “kitchen Sink” smoothie!

No measuring required!



Sometimes we just want to throw something together without measuring! Smoothie’s are great for this. Just use what you have on hand and you can still make a delicious and nutritious breakfast, lunch or dinner. Below is something to just use as a guideline, feel free to substitute what you have on hand. A good rule of thumb for smoothie success is to limit your choices to 5 ingredients or less. Sometimes, less is more! This will make one to two servings.

  • Add liquid to your blender first, about 1-2 cups of liquid (orange juice, coconut water, milk etc)
  • 1 banana
  • handful of berries (blueberry, strawberry etc)
  • scoop of yogurt or tofu or even ice-cream!
  • handful of walnuts (good protein and soft enough to blend well)
  • handful or two of frozen fruit or any other fresh fruit like kiwi, pineapple, mango

Blend it up! 

Also consider adding a sprinkle of spice, ground ginger or cinnamon are great.



March Smoothie: Avocado and Mango!

avocadoPerfect for gearing up for Spring. Avocado and Mango are actually great combinations! See below for some health benefits. This would make a great breakfast or lunch. 

  • 1 ¼ cups coconut water or milk
  • 1 medium avocado, pitted, flesh scooped out
  • 2 Tbs. walnut butter
  • 1 ½ tsp. lime juice
  • 1¾ cup frozen (or fresh) mango cubes
  • optional: agave to taste

Place all ingredients in blender in order listed, and blend 30 seconds, or until smooth. Serves two. This recipe was slightly modified from the most recent Vegetarian Times Magazine.

Health Benefits:

Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.

Walnuts–eating just 25 grams each day provides about 90% of RDI (recommended daily intake) of omega-3 fatty acids. Research studies have suggested that n-3 fatty acids by their virtue of anti-inflammatory action help to lower the risk of blood pressure, coronary artery disease, strokes and breast, colon and prostate cancers.

Walnuts are a rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds have potential health effects against cancer, aging, inflammation, and neurological diseases.


Smoothie of the Month: February

It’s the season for Minneola Oranges! So here’s a recipe for a Minneola Orange and Mango Smoothie

Orange and Mango are the perfect combo

Orange and Mango are the perfect combo


  • Fresh fruit of 1 Mango
  • Fresh slices of 1 Minneola Orange
  • ½ cup of orange juice
  • 1 cup of coconut milk
  • 2 tablespoons of coconut oil (optional)
  • 1 teaspoon vanilla (optional)
  • Blend everything together and enjoy!

makes 2 servings

Healthy Benefits:

What’s a minneola orange? It’s sometimes called a Honeybell tangelo, and is a hybrid of the Duncan grapefruit and the Dancy mandarin orange. The fruit combines the rich sweetness of a tangerine with the slight tart flavor of a grapefruit. Because of their high nutrient levels and low calorie count, minneola oranges are a good way to add something sweet to your diet. And, One minneola orange gives you 100 percent of your daily recommended vitamin C, a nutrient and antioxidant responsible for blocking free radical damage, producing collagen, and building and repairing bodily tissues.

Mango is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene,and beta-cryptoxanthin. 100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A. Together; these compounds are known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers. Fresh mango is a good source of potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. And, it is also a very good source of vitamin-B6, vitamin-C and vitamin-E. Vitamin B-6 is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD and stroke.

Coconut Oil: some studies have shown that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. And that it can help to fight off yeast, fungus, and candida.

January Smoothie of the Month

Banana Peanut Butter Smoothie

Yields 1 large serving

  • 1 large banana, ripe
  • 1/2 cup of vanilla yogurt (greek for extra protein)
  • 2 tablespoons peanut butter (creamy style)
  • 1 tablespoon cocoa
  • 3/4 cup to 1 cup unsweetened soy milk, almond or coconut milk (regular milk will also work)

optional: add a teaspoon of cinnamon, honey to taste

Combine all ingredients into a blender and blend until smooth. This is a great way to use banana’s that might be just a little over ripe.

peanut butter and bananaHealth Benefits: Peanut butter is a great source of protein. If you choose to add cinnamon it’s good to know that some studies show cinnamon improve the body’s ability to utilize blood sugar and that just by smelling the wonderful odor of this sweet spice boosts brain activity! Cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger.