Steps to make a healthy smoothie:

  1. Choose a base
  2. Choose fruits or vegetables
  3. Choose extras

Choices for base:

  • Natural peanut butter.
  • Natural almond butter.
  • Plain soymilk (unsweetened)
  • Plain high-protein almond milk (unsweetened)
  • Plant-based yogurt
  • Coconut water

Choices for fruits and vegetables: Fresh or frozen

  • Strawberries
  • Blueberry
  • Carrot
  • Celery
  • Spinach
  • Beetroot
  • Banana
  • Pineapple

Choices for extras:

  • Lime juice
  • Almonds
  • Dates
  • Turmeric
  • Cocoa powder
  • Ginger


  1. Choose ingredients from each component. You can choose more than one ingredient.
  2. In a blender, add a few pieces of ice along with other ingredients. Blend everything together till a smooth consistency is achieved.
  3. Tastes best when consumed immediately. If there is a need to be stored, refrigerate and consume within 1-2 days.

Over Night Oats



  • ½ cup rolled out oats
  • ½ cup almond milk
  • ¼ cup non-fat Greek yogurt
  • 1 tablespoon chia seeds
  • 1 tablespoon sweetener of choice honey or maple syrup
  • 1/4 teaspoon vanilla extract
  • Peanut Butter & Jelly
  • 1 tablespoon strawberry jam
  • 1 tablespoon peanut butter
  • ¼ cup diced strawberries
  • 2 tablespoons peanuts crushed
  • Apple Pie
  • 1/4 cup diced apples
  • 2 teaspoons maple syrup
  • ¼ teaspoon ground cinnamon
  • Banana Nutella
  • ½ banana sliced
  • 1 tablespoon Nutella
  • 1 tablespoon hazelnuts crushed
  • 1 tablespoon chocolate chips
  • Almond Joy
  • ¼ cup shredded coconut
  • 1 tablespoon almonds chopped
  • 1 tablespoon chocolate chips
  • 2 teaspoons maple syrup


Place all ingredients into a large glass container and mix until combined.

Cover the glass container with a lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving.

Uncover and enjoy from the glass container the next day. Thin with a little more almond milk or water, if desired.

Whole Wheat Pancake

1 cup whole-wheat flour
1/2 cup rolled oats
1/4 cup sliced almonds, crushed walnuts
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon cinnamon
2 medium bananas
1 cup nonfat or almond milk
1 teaspoon almond extract
1 apple sliced
2 teaspoon honey/maple syrup
Vegetable oil cooking spray

In a bowl, combine first 5 ingredients. Mash 1 banana; in another bowl, mix mashed banana with milk, and almond extract. Pour liquid ingredients into dry ingredients; stir until smooth. Slice remaining banana and stir into batter; add berries. Warm a skillet over medium heat; coat with cooking spray. Measure 1⁄4 cup batter; pour onto skillet. Cook until golden brown, 2 to 3 minutes per side. Garnish with pumpkin seeds,sliced apple and maple syrup.

Banana Oat Smoothie

-1/3 cup oats
-1 banana
-2 dates (take out the nut)
-1/2 teaspoon cinnamon (or more to taste)
-Almond Milk


Add oats, banana, dates, cinnamon powder, almond milk and ice together in a mixer and blend it into a smooth paste.

-Spinach (handful)

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