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Smoothie Shopping List

February 20, 2013

Fun foods

A few people have sent me emails asking if I would suggest some fun ingredients for smoothies. This is right up my alley, because I can get obsessed with making these things, especially raw smoothies with ingredients I don’t typically have around the house. So, over the past couple days, I have collected a few store bought foods, mostly raw foods, to add to my smoothies. Here’s a pretty complete list:

Let’s start with coconut. Coconut water is a great base. Raw foodies use coconut in many dishes because it’s raw, versatile and healthy, and can be thrown into virtually any dish. It’s also gluten-free and dairy-free and probably the healthiest of the saturated fats.  To learn more watch this video. For our purpose of making smoothies, try to have on hand:

  • Coconut water (tastes sweet, not your typical coconut taste)
  • Coconut milk
  • Coconut oil (healthier replacement for butter and to add as a thickener)
  • Coconut manna
  • Coconut meat (fresh or dried) (tastes like typical coconut fruit)

Fresh fruits. This list is endless, but here are a few of my favorites. Almost all of these can be frozen so that when you throw them in a blender, you don’t need any added ice. A word of caution: you’re not actually supposed to combine just any of these fruits, as they fall into different digestive groups based on their acidic content. Here are the fruits listed in their special groups. Typically you can combine sweet fruits with sub-acid, and sub-acid with acid. But avoid combining sweet with acid. It can be done! But, the rule is, it may upset your digestion a bit.

Sweet Fruits

  • Bananas (peel first before freezing). This is a staple for me. I add a banana to almost every smoothie.
  • Papaya
  • Fresh Figs

Sub-Acid Fruits

  • Apples
  • Blueberries are a superfood. Good for brain, memory and immunity. Add them in whenever possible.
  • Raspberries
  • Blackberries
  • Mangoes
  • Passion Fruit
  • Peaches
  • Cherries
  • Pears

Acid Fruits

  • Pineapple
  • Oranges
  • Pomegranate
  • Strawberries
  • Kiwi

Dried Fruits, Nuts & Seeds:

  • Dates
  • Goji Berries
  • Cashews
  • Pistachios
  • Almonds
  • Walnuts
  • Macadamia nuts
  • Chia Seeds
  • Ground flax seeds

Greens. Adding greens to make a green smoothie ups the nutritional value of any drink enormously. And these greens can be combine with virtually anything. However,  you don’t want to throw 10 greens in and 10 fruits, hoping to get super powers. Less is better. You’ll actually hurt your tummy with so many food combinations. Add one green to any drink at a time. Not all at once. Here are some that have the highest nutritional value and are, thus, my favs.

  • Fresh spinach 
  • Fresh swiss chard, red
  • Fresh kale
  • Fresh mint leaves
  • Fresh dandelion (I use this a lot because it’s a superfood)
  • Fresh watercress (ditto)
  • Blue-green algae (chlorella & spirulina)
  • Wheat grass
  • Sprouts

Other Essentials:

  • Milk ( I don’t drink milk. It’s scientifically really bad for you and causes cancer. Go figure. If you don’t believe me, watch Forks Over Knives. But if you must, use organic, grass-fed)
  • Almond milk (no added flavor or sugar)
  • Cacao nibs or raw cacao powder (pricey, but worth it!)
  • Real vanilla extract
  • Vanilla beans (if you really want to make an amazing smoothie!)
  • Peppermint extract
  • Sea salt
  • Omega-3 fish oil (add 1 tablespoon to orange-based smoothies. The orange will kill the fishy taste)
  • Agave
  • Protein powders like whey or raw vegan protein (add only if you’re drinking your smoothie after a high-intensity workout and want a “recovery” drink)
  • Glutamine powder (add only if you’re drinking your smoothie after a high-intensity workout and want a “recovery” drink)
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