We’ve all heard by now one of the best ways to start our day is with a nutrient-packed green smoothie. But finding the time to make one when we’re rushed to get out the door can be a challenge.

So today I’m sharing my step-by-step guide to making a super healthy smoothie in under two minutes. I know, sounds hard to believe, but it is possible. The trick is to do most of the work the night before, so in the morning you can just add a couple ingredients, blend and be on your way.

All of my smoothies are dairy-free, gluten-free, and have six basic components: greens, fruits, healthy fats, plant-based protein, superfoods and a non-dairy liquid. Together these ingredients create a super nutritious meal that will keep you satisfied and feeling good all morning long.

Just follow this guide and choose your favorite ingredients in each category to create your own smoothie masterpiece! If it taste too green at the end, add a little more fruit. If it’s too sweet, add more greens. Play with it and see what you create.

With a little practice, your smoothies will taste better, be more nutritious and cost a lot less than the ones you buy at your favorite juice bar.

So let’s get started!

THE NIGHT BEFORE:
Get the most time-consuming part out of the way by placing your dry sources of healthy fats, protein, superfoods and greens in your blender carafe the night before and store in your fridge until morning.

TIP: To save time, store all of your dry smoothie ingredients in a plastic bin in the fridge so you can pull them out easily when you need them.

STEP 1: ADD SEAWEED

• 1-2 tsp. wakame flakes – I always add dried seaweed to every smoothie. You can find seaweed in the Japanese section of your health food store. It’s high in minerals and trace elements like calcium, magnesium, iron, potassium, iodine, manganese and chromium, just to name a few.

STEP 2: ADD SEVERAL SOURCES OF HEALTHY FATS

• 1 TBSP chia seeds
• 1 TBSP freshly ground flax seeds
• 1 tsp extra virgin, cold-pressed coconut oil
• Other options: Add 2 TBSP of raw nuts and seeds like almonds, walnuts, pumpkin seeds, Brazil nuts, cashews

STEP 3: ADD PROTEIN

• 3 T. Hemp seeds
• Other options: Hemp protein powder (Brands: Nutiva or Manitoba Harvest) or brown rice protein powder (Brand: Sun Warrior Blend). For all protein powders, I recommend you choose one without added sweeteners like stevia so that you can control the level of sweetness.

STEP 4: ADD SUPERFOODS

• Options: (pick 3-4 and add ½ tsp of each) – Maca, raw cacao nibs, goji berries, bee pollen, dry coconut, ½” piece of ginger root, ¼” piece of turmeric root, pinch of cayenne (to speed metabolism)

STEP 5: ADD FRESH GREENS, HERBS & VEGGIES

• Add 2 cups or handfuls of one or several of the following options: Kale, collards, carrots, parsley, mint, spinach, romaine, beets, beet greens, Swiss chard, daikon radish, dandelion greens, sunflower or pea shoot sprouts
• Add 1 scoop of green powder like the brand Amazing Grass. It’s always great to have on hand for those times you run out of greens.

 THE NEXT MORNING:

STEP 1: ADD LIQUID

• Add 1 cup to 1-1/2 cups liquid (e.g. coconut water, almond milk, coconut milk, hemp milk, freshly-juiced vegetable juice)

STEP 2: BLEND WELL

• You want to make sure you get the dried seaweed and nuts blended well before adding the frozen fruit.

STEP 3: ADD FROZEN FRUIT

• Add 1 cup of one or several of the following lower-glycemic fruits: wild blueberries, strawberries, raspberries, blackberries, pomegranate, cranberries, avocado, fresh or frozen coconut.
• TIP: If using fresh fruit, add 5-6 ice cubes.

STEP 4: BLEND & TASTE

• After you blend the frozen fruit, give it a taste. If you need to sweeten, add a little more frozen fruit or ½ banana, ¼ apple, one date, a few acerola cherries, or a little pineapple, mango or watermelon… whatever sweet fruit you like. Just add enough to offset any bitter taste from the greens, but not too much.
• Other options: 1 tsp. organic Blackstrap Molasses (moderate glycemic load, high in iron and other minerals), raw coconut nectar, or a few drops of liquid stevia (start with two drops, blend and taste; a little goes a long way).

Our taste buds regenerate every 10-14 days, so over time your desire for sweetness will subside and you will be able to decrease your fruits and increase your greens. That’s why I like tasting at the end after you add your frozen fruit so you can adjust to your liking. Adding the frozen fruit after you have everything else well blended also keeps your smoothie cold.

If you don’t have a high-speed blender, blending in increments will help blend everything well. But I seriously love my Vitamix! It allows me to make creamy, delicious smoothies and soups super fast like a pro!

Just have fun experimenting and be sure to share your best-tasting smoothie combos below! Can’t wait to hear from you!

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