Healthy Treats, Smoothies

Pumpkin Pie Protein Smoothie

If you’re a pumpkin pie fan like myself, having a slice of pumpkin pie for breakfast has probably crossed your mind a dozen times or so ūüėČ And, there are definitely a few healthy pies out there that could make your dreams come true. But, if your pie is the over processed, refined sugar laden kind, I’d recommend keeping it in the fridge and saving a slice for the end of the day, after you’ve loaded up on nutrient dense foods.


Let’s turn this deliciousness into a healthy smoothie, shall we ūüôā


Pumpkin Pie Protein Smoothie

1 Serving


1 cup  Milk alternative (unsweetened)

1 Frozen banana, chopped

1/2 tsp. Unsulphured blackstrap molasses

3 Tbsp.  Pumpkin puree ( not canned pumpkin pie filling)

1/2 scoop Vanilla protein powder of choice ( I like to use Genuine health’s fermented vegan protein powder or Orgain’s Organic plant based protein powder)

2 Tbsp Raw pumpkin seeds ( you can add two more Tbsp if you don’t want to use protein powder)

1 1/2 tsp of pumpkin pie spice mix



Place all your ingredients into a high-speed blender and blend until smooth or for 1-2 minutes.



The ingredients in this smoothie are loaded with nutrients, even the sweetener has minerals.

Pumpkins and their seeds pack……

*Vitamin A

*Vitamin E

* Folate


*Vitamin C




* Vitamin B1,2,3 & 6







Click here for more information on the health benefits of pumpkin seeds.


In good health, enjoy!!

Drinks, Healthy Treats, Smoothies

Chocolate Mint Green Smoothie

This Month has been jam packed with activities and events and yet it seems like we we’re just starting the first week of December. I find my self wanting December to slow down. If you’ve already been to a few Christmas parties or family gatherings, you might be like me and you’ve over done it a little…..or a lot!!

After eating a few too many of the things I don’t normally eat, I decided my digestive system needed a little siesta! But I still wanted to enjoy some of the holiday flavours…….that is when this green, healthy holiday smoothie, was birthed.


Chocolate Mint Green Smoothie



Chocolate Sauce:

1/2 Cup plus 1 Tbsp of preferred milk alternative

1/4 Cup  medjool dates, pitted and soaked

2 Tbsp good quality cocoa powder

1/2 tsp Pure vanilla

Pinch of sea salt


For the Smoothie:

2 Cups Baby Spinach, washed

1 Cup preferred milk alternative

4 Medjool Dates, pitted

1/2 Frozen banana

3-4 Mint leaves

1/8 pure peppermint extract or 1-2 drops of food grade peppermint oil

Small handful of raw pumpkin seeds (optional)



Prepare the chocolate sauce first. If you don’t have a high speed¬† blender, soak your dates for two hours in the milk that you’ll be using. If you’re pressed for time, you can soak the dates in boiling water for 15-30 minutes, be sure to drain the excess water afterwards. Place all your ingredients for the chocolate sauce into a high speed blender or you can use a hand held blender and blend until mixture is smooth. Pour into a small bowl, set aside and rinse your blender.

For the smoothie, place all your ingredients into your blender, adding the milk last and blend on high for 1-2 minutes or until your smoothie is well blended.

Add a tablespoon of the chocolate sauce to the bottom of a medium glass. If you want, you can add some of the chocolate sauce to the top of the glass and let it drip down into the glass if you’re feeling a little creative. Then, pour in the green smoothie and drizzle a little extra chocolate on top if you’d like ūüôā


Hope you enjoy this little healthy indulgence!


Wishing you all a very Merry Christmas and a Happy New Year!!


Leave a comment
Breakfast, Recipes, Smoothies, Uncategorized

7 Days Of Green Smoothies

Smoothies have to be one of the quickest and easiest meals to put together.¬†Don’t know what to make for ( insert any meal of the day)? have a smoothie!¬†it’s¬†a great way to sneak in foods that¬†you might not eat on a regular basis. A lot of foods that you wouldn’t normally think to put into a smoothie-whole apple, carrot and orange blend really nicely if you have a good quality high speed blender (this also makes green smoothies taste¬†delicious and less like a liquid salad).¬†Does your family drink a lot of smoothies?¬†are you¬†looking¬†to¬†try new recipes but are hesitant because you’re not sure if¬†you’ll end up with a chunky¬†drink?¬† If this is you, I would highly recommend purchasing a good quality blender because¬†if your¬†family is like mine, you are probably using¬†your blender more than the microwave and oven put together-this is what makes that big purchase¬†worth it.

I’ve compiled seven green smoothie recipes as sort of a challenge to those of you that don’t normally drink green smoothies or eat greens for that matter. This is also for you green smoothie lovers out there that maybe need a few new recipes.¬†I tried¬†to make these recipes more of a transitional type smoothie to ease the non green smoothie drinkers into the green plant kingdom.¬†These smoothies¬†have a mellow taste in comparison to some other hard core green smoothies.

Why even add greens to a smoothie?

There’s so much to be said about the importance of leafy greens but I’m sure your intensions of reading this wasn’t to read a novel, nor do I have the time to write one. So I’ll keep it simple…..

FIBER: Can I highlight this even more? This is at the top of the list because¬†statistics say we still aren’t getting enough, even though the stuff literally grows on trees¬†ūüėČ ¬† One of the main reason¬†we still aren’t getting enough has to do with the plethora¬†of manufactured foods at our disposal that have stripped most¬†of the fiber¬†away in order to make a more tempting product. Another reason is that the¬†best source of fibre (fruits, vegetables and whole grains) look kind of meh in comparison to these factory foods.¬† I think we need to start thinking outside the box sort¬†of speak¬†and get creative with our plant foods!¬†Fibre is so much more than a¬†cure for constipation,¬†it’s¬†also food to the host of beneficial bacteria living inside your digestive tract. If you’re aware of the importance of probiotics, you’ll also¬†know that prebiotic foods are equally important.¬†Fibre also comes packaged¬†up with other vital nutrients like¬†B vitamins, antioxidants, and phytonutrients.

Chlorophyll:¬† The life giving blood of the plant. One of the many benefits to this green “blood” is that it has a cleansing effect in our bodies- try adding more chlorophyll to your diet¬†if you’re struggling with body odor. The fat soluble chlorophyll found in its natural state, the plant not the supplement, can have an anti cancerous effect because it possesses a ¬†significant¬†amount antioxidants.

Calcium: Yes even these plants have calcium. Great news for those with dairy allergies; ounce for ounce, kale contains more calcium than dairy milk. (1.)In fact, the rate of calcium absorption is far superior than in milk.

Now that we know a little more about our leafy greens, it’s time to get our health on and try a week’s worth of green smoothies!

1. Let’s start off simple with this nutrient packed smoothie that has a delicious citrusy flavour to it.



Simple Citrus Green Smoothie

2-3 handfuls of baby spinach

2 oranges, peeled

1/2 lemon, juiced

1 large kale leaf, destemmed

2 cups frozen mango

3 tsp hemp hearts

1 tsp  stevia

1 cup coconut water

Add oranges, spinach, hemp hearts and stevia to a high speed blender.  Then add mangos and coconut water and blend on low; slowly increasing the speed to high.  Blend until smooth.

2. As we are nearing the end of September, all the colours and flavours of fall have been out in full force for a couple weeks already. So this green smoothie fits right in with its cinnamon/ apple pie flavour.

Green Apple Pie Smoothie

1/2 cup of unsweetened apple sauce

1 handful of baby spinach

4 medjool dates, pitted

3/4 cup almond or soy milk

1/4 cup full fat coconut milk

3 tsp hemp hearts

1- 1 1/2 tsp ground cinnamon

1 tsp pure vanilla

1 tsp stevia or pure maple syrup

Put all ingredients into a high speed blender and blend on high until smooth


3. Let’s get a little tropical with this next smoothie!

Tropical Green Smoothie

2 handfuls of spinach

1-1 1/2 cups of frozen pineapple

1 banana

1 cup of frozen mango

1/2 cup freshly squeezed orange juice or 1-2 oranges, peeled

1 cup of full fat coconut milk

3 tbsp hemp hearts or 1/4 cup of slivered almonds

1 tsp stevia if needing sweetener

Top with coconut and hemp hearts if desired

Place all soft ingredients ( spinach, banana and orange-if using) into the blender first. After, add hemp hearts, stevia, frozen fruit and then pour in coconut milk. Blend on low to get things moving, then turn up to high speed and blend until smooth.


4. This next green smoothie and variations of it, has been my go to smoothie for the past¬†2/3 years… it’s safe to call this one My Favorite Green Smoothie.

My Favorite Green Smoothie

1 handful of spinach

1 frozen banana

1 cup frozen mango

1-2 oranges

1/2 cup of coconut water

1 tsp of my favorite wheatgrass

1 tsp of spirulina powder

1 handful of raw pumpkin seeds

Place your spinach and oranges into the blender first. Next, add your powders and pumpkin seeds. Then, add your frozen fruit and coconut water. Turn the blender on low to get things moving and continue to blend on high until smooth.


5. If you have a few picky eaters in the family and they happen to be reluctant to try avocados, this smoothie is a great way to sneak it into there diet.

Creamy Avocado Smoothie

1/2 avocado

1/4 cup of baby spinach or small handful

3 tbsp of hemp hearts

1 frozen banana

1/4 cup of your favorite milk alternative

1/2 tsp of pure raw honey or three medjool dates, pitted

Add your avocado, spinach, hemp hearts and raw honey to your blender. Then, add the frozen banana and milk and blend on medium to high speed until thick and smooth.


6. If you love peanut butter¬†but aren’t convinced that green smoothies will taste good, this ones for you.¬†You could¬†swap out the peanut butter for a seed butter if there are allergies to consider.

Green PB Smoothie

2 handfuls of baby spinach

3 tbsp hemp hearts

1 cup of soy milk or your favorite milk alternative

1 tbsp natural peanut butter

1-2 frozen bananas

1 tsp stevia, optional

Place spinach, hemp hearts, stevia and peanut butter into your blender first. Then break frozen banana into a few pieces and place in the blender along with the milk. Blend on high until fully blended.


7. I saved the¬†“kale only” green smoothie for last. Don’t be afraid of this one, it’s pretty tasting!

Creamy Kale Smoothie

4 dino kale leaves, destemmed

4 medjool dates, pitted

1 banana

1 handful of almonds

1/2- 1 cup of your favorite milk alternative

1 tsp ground cinnamon

If you’re unsure of what dino kale looks like, it is in the photo above. The reason I choice this type of kale is because it has a¬†milder, nutty flavor where as other varieties¬†have a strong¬†brassica flavour ( flavours similar to cabbage, broccoli and cauliflower).

Place all ingredients into a high speed blender; adding milk last. Blend on high for 1-2 minutes, making sure that the almonds are fully blended. If you don’t have a high speed blender, you can substitute¬†whole almonds with blanched, slivered almonds to make this drink smoother.

I hope that these green smoothies are an easy way for you to incorporate more greens into yours and your family’s diet.

During the hot summer months, some of these smoothie recipes turn into delicious popsicle!

References: (1) calcium absorption from kale

Breakfast, Healthy Treats, Smoothies

Strawberry & Cream Smoothie

Is there¬†a¬†certain smoothie that your kids ask for constantly?¬† Want to try a new one? This is the smoothie that is asked for majority of the time by my kids….even their friends ask for it. My girls probably like it because it tastes like a strawberry milkshake and what kid wouldn’t ask for a milkshake for¬†breakfast. Actually, one of my girls¬†had asked if we could¬†have this for dinner one night ( It was a busy night and¬†I said yes because’s¬†healthy¬†and 2. it’s¬†faster than any fast food).

The nutritionist in me can’t just leave you with a bunch of food photos and a¬†recipe without¬† telling you about the amazing benefits packed in this smoothie. Since I’m not writing a book, I’ll just focus on the main ingredient.

Strawberries! Aren’t they wonderful? Look at all that red,¬†one of natures beautiful colours.

Anthocyanin¬†(I know, just rolls off your tongue doesn’t it?) is the flavonoid that gives strawberries their lovely red colouring. This flavonoid also benefits our bodies¬†by protecting us against cancer, inflammation and heart diseases. The flavonoids in strawberries also have the ability of acting as NSAIDs (nonsteroidal anti-inflammatory drugs) by blocking the enzyme, cyclooxygenase or COX, involved in pain linked to RA, cancer, OA and asthma.

Yes strawberries are known for their anti cancer effect but strawberries that are sprayed with chemicals, picked weeks before consumption, and are genetically modified, would have the opposite effect. Thus, the importance of buying locally organic. I believe one of the reasons strawberries are found to have anti cancerous capabilities is due to their vitamin C and phytonutrient content.

As wonderful as strawberries are, they aren’t the only food that contains these wonderful preventative nutrients.¬†This means¬†you don’t have to go¬†buy¬†the entire section of strawberries at your local grocery store¬†in hopes of fighting off cancer. Get creative and¬†try the other colours of the produce¬†rainbow!

Purchase this image at


2 Servings

5 minute prep


1 cup of milk alternative, I use Silk organic soy milk in this recipe

1/4 cup of full fat coconut milk, this milk has the consistency of cream

2 cups of frozen strawberries

1 frozen banana, chopped

1 tsp pure vanilla

1 tsp stevia

Optional add ins to give this smoothie a boost:

Hemp hearts

Chia seeds

Your favourite plant based protein powder


Add liquids and any powders/seeds before adding your frozen fruit, this will ensure the smoothie blends well. This smoothie is a bit thicker; like soft serve ice cream texture so have patience as this may take stopping the blender to scrape down¬†the sides if you don’t have a high speed blender that also comes with a tamper ( that thing that looks like a wand).


For a thinner smoothie, add a bit more milk of choice to the desired consistency. If you are really digging the thickness already but would like it a bit more like ice cream, add a bit more frozen fruit.

Thanks for stopping by, I hope your family enjoys this smoothie as much as ours does!

Leave a comment
Recipes, Smoothies

Banana Coconut Smoothie

I stumbled upon a variation of this drink ages ago when I was in my teens. I can’t remember how or why I decided it would be a good idea to put a frozen banana, vanilla and some milk into a blender. It might have¬†had something to do with all the infomercials I¬†had been watching at the time.¬†There was this particular¬†show that stuck out in my mind the most……..they were selling this high powered handheld blender, might’ve been the first one of its day, and they were making ice cream out of frozen bananas with it…….That’s¬†right folks,¬†banana ice cream has been round since the dawn of man ( ok, I’m not that old ūüėČ ) and¬†isn’t just a new trend.¬†I must have figured that adding milk to this banana ice cream would sort of¬†turn it into a milk¬†shake and voila! it¬†kind of did.¬†It tasted great and I was hooked!


Aside from being super delicious and easy, this little tasty treat is healthy and comes packed with nutrients. I get excited about foods that can satisfy my taste buds and nourish my body’s cells simultaneously. The majority of food on the shelves today have only been created to satisfy our taste buds and end up leaving our cells high and dry. These “satisfying” factory foods aren’t only nutrient deficient, they can even deplete us of the nutrients that our bodies have stored.


Bananas are a great source of potassium which make them beneficial to those suffering with hypertension, edema and heart disorders. Some other key, heart healthy nutrients packed into bananas are magnesium, biotin, B1 and the antioxidants like vitamin C & E.

I added coconut milk to this recipe for its decadent creamy texture and slight coconut taste. You could use a light coconut milk for this recipe if you prefer a less creamy taste.

There isn’t any added sugar in this recipe because¬† bananas tend to add enough sweetness to most recipes. For a sweeter taste pick spotted or browning bananas, these are usually the ones you’ll want to toss into your freezer anyway.¬†To save a little time later,¬†you can¬†cut the bananas up and lay them on a parchment covered pan to freeze. Once frozen, add them to a freezer bag or container and place back into the freezer.





2  Frozen bananas, cut up

1/2 cup organic soy milk or almond milk

1/2 cup of full fat coconut milk

2 tbsp shredded coconut, unsweetened (optional)

1/4  tsp vanilla

Place liquids into the blender first and then add in frozen banana and shredded coconut. Blend on low for a couple seconds to get things going and then on high until well blended.

This smoothie tends to be rich and thick-very filling. If you’re looking for a thinner smoothie, use 1/4 cup of coconut milk and 1 cup of almond or soy milk in place of ingredients mentioned above. Or, you could add a thinner coconut milk instead of the full fat coconut milk.

Hope you enjoy!

Let me know what you think and leave a comment below ūüôā


Stacy, R.H.N