Powering Onboard - Deliciousness from Kim's kitchen


I promised I would share my suggestions for a refreshing smoothie so here it is...but before I start down recipe road, I want to lay out a few things: 1) Mostly every recipe that I provide will be a list of ingredients with somewhat non-specific measurements. Why?

  • I am a cook - definitely not a baker. I don't measure anything and I certainly don't write things down. Precision is not my game.
  • Tastebuds. Me telling you how much of something to use means I think you'd like it the way I do.
  • Cooking should be super fun. Recipes and precise measurements hijack my fun. Enjoy the process.

2) The fact that I don't provide exact measurements may hijack your fun because you want specificity in recipes. I am sorry about that! If something is a real challenge, just let me know and I will try and get more precise.

3) Most (if not all) of the ingredients I put together have nutritional purpose...I encourage you to Google things, look at the health qualities, understand what you are ingesting and how that matters to your body.

Ok...onto the fun part.

The smoothie- seemingly healthy an innocent but often packed with additives, fat and sugar. What to do? Make your own!! My son and I LOVE to make smoothies at home for breakfast and for after school snacks. THIS is our favorite. It will satisfy you, power you and fill you up for 4-5 hours. All of these ingredients can be found in your local grocery store and in Whole Foods.

What you need:

  • A powerful blender-mixer - I use a Vitamix and it rocks
  • Coconut milk OR light coconut milk for lower calories
  • Greek Yogurt/Plain OR coconut yogurt (non dairy)
  • Juice of 1 whole orange PLUS zest (use a microplane and zest the orange) OR fresh orange or tangerine juice (Naked, Odwalla, Trader Joe's, Whole Foods)
  • Juice of 1/2 lemon or lime ( I actually use a whole but start with 1/2)
  • REAL maple syrup OR Stevia (if you are looking for a less inflammatory and less caloric natural sweetener) (SKIP THE SWEETENER if you prefer the tart berry punch without sweetness...my son LOVES the maple syrup version)
  • Flax meal (remember to freeze or refrigerate after using)
  • Fresh organic mixed berries that have been frozen (strawberries, raspberries, blueberries, blackberries)
  • Very ripe Banana
  • A pinch of cayenne
  • Some crushed ice
  • If desired, a protein supplement or any other supplements you desire...I will share my favorite later

Put in mixer:

  • Juice of the orange and the zest (OR about 1/3 cup of juice)
  • About 1/4 cup of coconut milk, add a spoon of coconut butter if you like a very rich smoothie
  • About 1/4 cup almond milk
  • About 6oz. of yogurt (greek or coconut)
  • If you are blending in powdered supplements, blend them with the liquids FIRST/before adding fruit until they are fully dissolved.
  • Banana
  • 1 cup-ish of frozen berries
  • About a measuring tablespoon of flax meal (this adds texture/some toothy-ness...just fyi)
  • tiny pinch of cayenne (this is for nutrient purposes - www.cayennepepper.info)
  • 1 heaping teaspoon of maple syrup or 1-stevia packet (if desired)

Buzz away until very smooth (leave it whirl for a bit). If the consistency is too thick, add some coconut water, high PH water like Essentia or fresh fruit juice. You can also add crushed ice as desired.

Taste and tweak as desired. Drink immediately - the flax will bulk-up if you let it sit.

Now, my favorite smoothie supplements come from a product line called FoodScience of Vermont. As a female, I take their Beauty and Brains supplement every day. And in my smoothies I add their "Superior" supplements. I adore this product line and perhaps you will too!

  • Superior Reds: nutrients specifically designed to support your body’s antioxidant defense system
  • Superior Purples: antioxidant anti-aging, drink mix that combines 19 nutrient rich whole fruits, vegetables and extracts
  • Superior Greens: dietary supplement to support detoxification functions
  • Superior Oranges: combination of fresh fruits and vegetables blended with an energizing array of fatigue-fighting nutrients

And something for the ambitious ones...with a dehydrator...make your own coconut yogurt:

  • Open about 4 coconuts, scoop meat into blender-mixer (you'll need about 2 cups or so)
  • Add about 1/2 cup of bottled water
  • Blend until smooth and creamy
  • Add about 1/8 teaspoon of powdered probiotics - these are the active "cultures"
  • Set dehydrator at 100 degrees F, let rest in there for about 5 hours
  • will be white and fluffy when done and will keep in your fridge for a week or so
  • I love to add the "beans" of a vanilla bean to mine and have it with mixed fresh fruit and granola!
  • The possibilities are ENDLESS with this "base" raw and non-dairy yogurt

Image Credit: Michael Downing on Flickr.com