Dawna Ara, L.Ac.

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Mmm Mmm Smoothies

One of my husband’s all time favorite treat is a creamy strawberry smoothie. I enjoy making him this treat because 1. it puts a huge smile on his face and 2. I know he is eating something natural and healthy without added sugar or chemicals.

The best part about smoothie making is that they are superduper easy to make. Throw your favorite fruit in a blender with some milk and ice and VOILÀ!!! Out pours the smoothie of your wildest dreams!

Fruits that make good smoothies include bananas, strawberries, blueberries, pineapple, mango, peaches, avocado, coconut, blackberries, and raspberries.

Using real fruit keeps the sugar levels low but don’t be fooled, sugar in it’s natural form is still sugar! The advantage of using real fruit is that it also has other natural elements like fiber, water, vitamins, minerals, and antioxidants. Fiber will slow down sugar absorption. If you are a diabetic adding protein powder or fats like almond butter, avocado, or coconut oil will also slow down the rate sugar gets released into your bloodstream. You can bump up your smoothie power by adding a protein powder like Spiru-Tein, green powders like Vitamineral Green or Spirulina, or a handful of spinach or kale.

Here are a few of my personal favorite recipes. Feel free to alter the recipes according to your tastebuds.

Kai’s Favorite Strawberry Smoothie
  • 2 cups frozen strawberries
  • 2 cups milk of your choice
  • 1 scoop vanilla Spiru-tein protein powder

blend on high for 30 seconds – 1 minute
makes 2 servings

Strawnana Berry Smoothie
  • 1 frozen banana
  • 2 cup frozen strawberries
  • ¼ cup frozen blueberries
  • 2 cups of liquid of your choice (apple juice, milk, or water)
  • optional – 1 scoop protein powder and/or 1 scoop green powder

blend on high for 30 seconds – 1 minute
makes 2 servings

Hawaiian Dream Smoothie
  • 1 cup frozen mango
  • 1 cup frozen pineapple
  • 1 frozen banana
  • 2 cups coconut milk

blend on high for 30 seconds – 1 minute
makes 2 servings

Green Machine Smoothie
  • 2 frozen bananas
  • 1 cup ice
  • 1 handful spinach
  • 1 kale leaf
  • 1 bunch of mint
  • 1 tbsp green tea powder
  • 1 scoop of protein powder
  • 2 cups of apple juice, orange juice, or milk

blend on high for 30 seconds – 1 minute
Makes 2 servings

Monkey Gone Bananas!
  • 2 frozen bananas
  • 1 cup ice
  • 1 scoop cocoa powder or nibs
  • 2 tbsp peanut butter
  • 2 cups coconut milk

blend on high for 30 seconds – 1 minute
makes 2 servings

About Dawna Ara
Dawna is an acupuncturist, herbalist, functional medicine practitioner, a mom, wife, writer, nature lover, chef and whole foods advocate. She teaches how to live a healthy lifestyle through her website Eat Play Work Sleep.