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Good-For-Your-Health-Smoothies 101

(And scroll down to the bottom for 2 bonus recipes for some quick-energy, easy-to-make snacks that are good for you, too!)  No extra charge 😉

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For any of you who followed our Couch to 5K series awhile ago, you’ll remember that I got into juicing… While I truly enjoy the taste and clean texture of pure juice, I have to admit I became a bit discouraged with the somewhat-involved clean-up process afterward.  Ugh!

Well, “it just so happened” that a friend of mine didn’t like the texture of smoothies, and was looking for a juicer, and voila!  We arranged a switch.  Now we’re both happy… at least I hope so! I, for one, am happy as a clam!  For the past few weeks, I’ve been having a smoothie for breakfast and gotten involved with some friends for exercise accountability, among other things.  I wrote about some of this in my post More Than Just Losing Weight.

But here I want to brag on my Nutribullet a bit! {{sigh}} Nutri Bullet Juicing systemWe’re speaking love, here…or at least as much as you can love a kitchen appliance!

I clean and cut up (a little bit) larger fruits and veggies like apples and oranges, but most everything else just gets thrown in and given a whirl!  I’ve been using almond or coconut milk lately because they have less fat and more calcium than cows’ milk.  But I just LOVE the smoothie texture – makes me feel like I’m drinking a milkshake that’s healthy… 🙂

Here are some of the recipes I’ve been using.  Now please bear in mind that most of the time I’m “a handful of this” and “a smidgen of that” kind of cook.  Even when I DO use a recipe (unless it’s a baked good) I smudge and tweak…  So I’ve tried reaaalllly hard to be as accurate as I can here.  But also remember I have these for breakfast…before (or even instead of!!) coffee, so consider yourself forewarned.

Honestly, tho’, I think you’ll be delighted with the taste of these.

And of course, you have my permission to change it up according to your own taste-buds’ desires!

I’m really looking forward to this as we start school up again. Knowing what breakfast is ahead of time makes it super-easy to get the day going. And having started this during our long summer break ensures that I’ll be “in the groove” once school days roll by!


Pat’s Great Day-Starter

This is what I make in the morning, often with variations of one sort or another, depending on what’s in the freezer and pantry:

Smoothies 101

Some of the yummy things we use: L-R – frozen spinach, frozen mixed fruit, almonds (or other nuts), oatmeal and chia seeds (in glass bowls), Greek yogurt, apples, ginger, lemon (on plate) bananas, frozen mango and pineapple chunks, almond milk.

  • a handful of spinach  (my handfuls = app 1/2 cup)
  • a handful of frozen mango/pineapple chunks – Mango: high in glutamine acid (aids in concentration and memory), high in iron; Pineapple: high in vitamin C and bromelain (anti-inflammatory effects and aids digestion)
  • a handful of blueberries – highest antioxidant capacity of all fresh fruit, boosts the immune system
  • 1/4 cup slivered almonds – healthy fats, vitamin E, magnesium and potassium
  • 1/4 cup Greek yogurt –  pro-biotics
  • dash of cinnamon – lowers blood sugar levels, anti-fungal properties, natural migraine relief, taste!
  • enough almond-milk to create milkshake consistency (app 1 cup)




Hope’s Morning Mix

(makes 2 servings – she shares with her brother!)

  • 1 cup almond milk
  • 1/2 cup blueberries
  • 1/2 cup strawberry/mango (or other mixed fruit) mix
  • 1 apple
  • dash of cinnamon



Cranberry Cleanser

from FB page: A Well Being

  • 1 apple – high in vitamin C, B-complex and dietary fiber
  • 1 pear –  fiber, E and B vitamins, folate and niacin
  • 1 stalk celery – aids digestion, magnesium (soothes nerves and regulates alkaline levels), reduces “bad” cholesterol
  • a handful of spinach – phytonutrients have anti-inflammatory and anti-cancer benefits; high in vitamins K and A
  • 1/2 cup cranberries – high in fiber, Vitamin C, low in calories!
  • add 1 cup water, or to desired consistency

The juice acts by cleansing your lymphatic system and eliminating body fat.  (Read more about that statement here.) Drink every morning for 7 days. Can be repeated monthly. 

Note: This is on my “to try” list – haven’t done this one yet so I can’t speak from experience!


Smoothies 101

Drink up! The whole family will enjoy these treats ~ and you’ll feel great that you’re helping EVERYone stay healthy!



Other Sources for Recipes

And of course, social media maven that I am, I would be remiss not to mention that you can find a boatload of recipes on Facebook and our Juices and Smoothies Pinterest pin !!






Now, as promised, here are 2 special “bonus” recipes!

1) This first one is courtesy of Amy-Lynn Titus, a fellow blogger and friend who generously posted it on FB:

No-Bake Energy Bites


Mix together well, roll into balls and store in an airtight container for up to a week (IF they last that long!).  Enjoy 🙂

Super-flexible!  Use whatever kind of nut butter you like, chocolate is optional (well, maybe for some…), and change out your favorite sweetener, too!  Vary amounts as to how sticky it is (add more dry if sticky/more wet if it doesn’t stay together).  This would be a SUPER rainy day project to do with the kids, and a great way to encourage them to eat healthier…


2)  This next one comes from Susan Nelson, who submitted a guest post to us a while back...(and it was a wonderful piece, too!)

Susan’s Energy Bar


In a large bowl, mix together the first 5 ingredients and set aside.  In a medium microwaveable bowl, combine the butter and sugar and microwave on high for app 2 minutes; add the vanilla and stir until blended.  Pour the wet ingredients over the dry and stir until coated.

Spoon into a greased 9 X 13 pan; press down firmly.  Let stand for an hour to harden and then cut into 16 individual bars. Wrap separately and store in the fridge.

Do you have a smoothie recipe or tip to share?  We’re all about taking care of ourselves as best as we can – your comments and contributions help us all!


Sources for food benefits: MedicalNewsToday.com, WHFoods.com, Care2.com, JuicingforHealth.com, OrganicAuthority.com, WomenFitness.net,  HealthImpactNews.com,

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Pat is a Yankee city-girl who has been adopted by the sleepy, sunny south. Married for 30 years and the mother of 5, she woke up one day recently to discover she reached the stage of life where she is the “older woman” described in Titus 2:3-5. A coffee lover, the purchase of a coffee shop a few years ago was her personal foray into the small, family-owned business arena.Today, PatAndCandy.com is her outlet for packaging up and sharing the nuggets of wisdom God and life experiences have taught her.
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3 Responses to Good-For-Your-Health-Smoothies 101

  1. GoMama247 September 11, 2017 at 2:18 pm #

    I like this easy to make smoothie. My kids love smoothies. Thanks for sharing.
    GoMama247 recently posted…Why Do Newborn Babies Spill?My Profile

  2. Adrian August 25, 2014 at 10:35 pm #

    My daughter loves all kinds of different flavored smoothies. I’m gonna share these with her! Thanks for sharing at the Teach Me Tuesday Linky Party:)

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