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  • NicoleDeRosa

SMOOTHIE Prep + My Top 3 Favorite Smoothie RECIPES

Updated: Nov 11, 2023

Smoothies are full of nutrients and flavor. They are an essential part of my breakfast, as they provide a power-packed start for the day. A lot of protein along with many nutrients subdue food cravings and keep you away from eating unhealthy food. These versatile beverages are portable, family-friendly, and modifiable
for any taste or dietary preference.

A daily smoothie can offer a super convenient way to get your fruits and veggies in while also nourishing your body with many essential vitamins and minerals. The key is to maximize those benefits by focusing on whole, nutrient-dense foods while avoiding added sugars as much as possible.

Types of smoothies:
  • Fruit smoothies. As the name implies, this kind of smoothie usually features one or more types of fruit blended with fruit juice, water, milk, or ice cream.

  • Green smoothies. Green smoothies pack leafy green vegetables and fruit blended with water, juice, or milk. They tend to be heavier in veggies than regular smoothies, though they often include a little fruit for sweetness.

  • Protein smoothies. Protein smoothies usually start with one fruit or vegetable and a liquid, as well as a major protein source like Greek yogurt, cottage cheese, silken tofu, or protein powder. We love the plant based brand: Ora Organic which you can read more about in my blog post HERE and shop all their supplement + wellness products HERE

Many people consume smoothies as a morning meal or afternoon snack. They can be a great way to incorporate more healthy foods into your diet.

Smoothies made primarily from fresh or frozen produce may increase your consumption of fruits and vegetables, which provide a diverse array of essential vitamins, minerals, fiber, and antioxidants.

Together, these nutrients may reduce inflammation, improve digestion, and lower your risk of chronic conditions like heart disease, osteoporosis, obesity, and age-related mental decline (Source).

The World Health Organization (WHO) recommends that adults eat at least 5 servings (around 400 grams) of fruits and vegetables per day. However, most people fall short of this mark (Source).

If you find you’re not eating enough fruits or veggies, a smoothie can be a delicious way to pack in 2–3 more servings.

Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract (Source).

Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health (Source).

Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes (Source).

Yet, many people are not meeting their daily fiber needs — especially those who follow Western diets.

The U.S. Department of Agriculture (USDA) recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day (Source).

With the right ingredients, smoothies can be an excellent way to boost your fiber intake.

Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains (such as soaked oats), nuts, seeds, and legumes (such as white beans).

Coconut Yogurt

What I buy: I love either Harmless Harvest or cocojune (all clean ingredients).

Why I like it:
It gives a creaminess without needing
to add water which can water your smoothie

Adds protein and probiotics and helps keep you full (full fat is best).


How I prepare them: Wash the outside (the outside of produce even though you don’t eat it contains bacteria, and when you slice into it the edible part can get contaminated), remove seeds (they can
be eaten but I don’t suggest adding
them to smoothies since they are hot and
spicy – mostly used to expel parasites),
peel the skin, chop into cubes and freeze.

Why I like it: It adds superior creaminess!

Benefits: Contains the digestive enzyme called papain, which is specifically targeted to help digest proteins in the body.


How I prepare them: Wash, cut ends, steam until you can pierce a fork through it, chop into cubes and freeze.

Why I like them: They add a natural sweetness and taste amazing!

Benefits: Beets are a natural detoxing root
and help cleanse the body. Just don’t consume
more than 1/4 cup at a time or they can be
harsh on the stomach since they are super cleansing.


How I prepare them: Wash the outside, skin with a potato peeler (discard the skins as they can be VERY irritant to the gut), chop into cubes and freeze.

Why I like them: They add volume to smoothies and make them super thick without actually melting like ice does (meaning, they don't water down your smoothie as much).

Benefits: Cucumbers are super high in water content so adding them to smoothies helps keep you hydrated and sneak in some extra H2O! They also have a soothing effect to the stomach.


How I prepare it: Wash it, chop it, steam it until tender, allow to cool before freezing. You can also put the steamed cauliflower in the freezer on a sheet tray for 30 minutes to cool down then place in a container or bag of choice (I love Stasher bags) to store in the freezer. For this method, the best way I have found is to store pre-steamed / cooled down cauliflower in a baggie, leaving “wiggle room” (don’t overpack your bags) so they don't stick together in one large solid clump.

Why I like it: Cauliflower is low in carbs, great if you’re on a candida diet and cannot have a lot of sugary fruits (no need to fear fruit otherwise though) and gives you tons of volume and creaminess! It also doesn’t water down your smoothie like ice would. The best part, you can’t even taste the cauliflower, I promise!


How I prepare them: I personally don’t skin apples since I am blending them into a smoothie, hence the skins are disintegrated. However, this is entirely up to you if you want to peel the skins and freeze or leave them on. If you don’t have any trouble with the skins I suggest leaving them on since they contain additional vitamins. Just wash, chop and freeze.

Why I like them: They obviously taste amazing (my favorites are Fuji apples) but they contain the fiber called pectin…see below.

Benefits: Apple are high in pectin (a certain fiber found in fruits especially apples) and pectin is often used for the following health issues:
• Ulcerative colitis • Constipation • Diarrhea • High cholesterol • IBS

Delicata Squash

How I prepare them: Wash the outside, slice horizontally, place on roasting sheet face down, roast at 350 degrees F for about 40 minutes (depending on how large and how many you roast at once) or until tender when you touch the squash. Allow to cool, then run a fork down the middle to de-seed. Then chop the squash into cubes and freeze (similar to the cauliflower method for the same reasons).

Why I like them: They taste amazing! Delicata squash is also one of the rare winter squashes you can eat the skins (and hello, less time prepping!).

Benefits: Low in carbs, sugar (great for candida and keto lifestyles), contains a good amount of vitamin C, calcium, and iron.


How I prepare them: Wash, remove stems, chop and freeze.

Why I like them: Strawberries are actually very low in sugars. 1 entire cup contains 7g of (natural) sugar.


About 8 strawberries contain more vitamin C than an orange! That’s one good reason right there (among many other benefits).

If the seeds on the outside bother you (i.e. Diverticulitis), I suggest staying clear from them or perhaps you can only consume them in a smoothie if blended really well. If you have a Vitamix this shouldn’t be an issue, but each person is different.

Items I Also Prepare

I like to buy as much produce in season and fresh as possible, so when available I love chopping and freezing persimmons, peaches, cranberries, cherries, plums, butternut squash, zucchini, pumpkin, sweet potatoes and green bananas.

I typically buy most of my fruit frozen so it can be stored for weeks on end. Below are a few staple items I store in the freezer.

Items I Buy Frozen

Organic Blueberries
Organic Black Sweet Cherries
Organic Cranberries
Organic Strawberries
Organic Pineapple Chunks

My Top 3 Go-To Smoothie Recipes

Delicata Papaya Smoothie 1/2 cup greek yogurt 1 cup frozen delicata 1 cup frozen papaya 1 scoop of So Lean & So Clean Vanilla (plant Based) Protein Powder by Ora Organic to make it extra thick! (You can purchase the protein powder HERE)

Apple Pie Smoothie 1/2 cup greek yogurt 1 cup frozen delicata squash (can sub w/butternut squash or pumpkin) 1/2 cup frozen apples 1/2 cup frozen cucumber dash of cinnamon 1 scoops of Aloe Gorgeous (plant based) Collagen Powder by Ora Organic
(You can purchase the collagen powder HERE)

Strawberry Milkshake 3/4 cup greek yogurt 1 cup frozen cauliflower 1/2 – 1 cup frozen strawberries 1 Tbsp organic nut butter (almond, cashew, sunflower, etc. I love the Artisana brand) 2 scoops of Aloe Gorgeous (plant based) Collagen Powder by Ora Organic
(You can purchase the collagen powder HERE)

Popular ingredients in smoothies include:

  • Fruits: berries, banana, apple, peach, mango, and pineapple.

  • Vegetables: kale, spinach, arugula, wheatgrass, microgreens, avocado, cucumber, beetroot, cauliflower, and carrots.

  • Nuts and seeds: almond butter, peanut butter, walnut butter (shout out to Artisana for all their delicious nut butters), sunflower seed butter, chia seeds, hemp seeds, and flax meal.

  • Herbs and spices: ginger, turmeric, cinnamon, cocoa powder, cacao nibs, parsley, and basil.

  • Nutritional and herbal supplements: spirulina, bee pollen, matcha powder, protein powder, and powdered vitamin or mineral supplements (as you know, I love the plant based brand, Ora Organic for all my supplements which you can get here).

  • Liquid: water, fruit juice, vegetable juice, milk, non-dairy milk (I love almond milk by the brand, MALK, coconut water, iced tea, and cold brew coffee.

  • Sweeteners: maple syrup, raw sugar, honey, pitted dates (I love Date Lady which you can get here), simple syrup, fruit juice concentrates, stevia, ice cream, and sorbet.

  • Others: cottage cheese, vanilla extract, soaked oats, cooked white beans, silken tofu, and dairy or nondairy yogurt.

Let me know if you make this or any of my other recipes in the comments below or on Instagram:

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