healthy smoothies

Having Good Health is Up to You“… Dr. Bernstein’s clearly believes and states in his book The Power of 5: The Ultimate Formula for Longevity and Remaining Youthful.

We all have so many eating preferences, tastes, likes, dislikes and a multitude of choices we can go when it comes to what we eat. The beginning of a new year is filled with promise and hope that we can reach or maintain the goals we have set for ourselves. Find a healthy eating plan and stick to it. Dr. B has always recommended a Mediterranean Diet. According to U.S. News and Works Report, the tried-and-true Mediterranean diet rises to take the top honor. We couldn’t be happier with this validation for our patients and followers.

A personal staple of our diet is a powerful protein shake/smoothie. It gets us off to a great start each morning. Smoothies come in all varieties as well … so beware as they can easily contain lots of sugar and lots of calories. Here are the basics so you can have a healthy, delicious smoothie every time. I will provide lots of options with this smoothie recipe. Dust off your blender and mix-up a powerful smoothie for breakfast, lunch or a snack!

Keep in mind the basics … 1/2 c liquid, 1 c of frozen banana, 1/2 c frozen fruit, 1/3 c of protein, and some extra healthy seeds!

Delicious Healthy Smoothies with Options!

Here are the basics of a super healthy and delicious smoothie! Each ingredient has options based on your tastes.LIQUID: Choose unsweetened non-dairy milk of your choice. Juice is too high in sugar to use (even if they are 100% juice).FROZEN BANANA: naturally sweet, always rich, and add creaminess.FROZEN FRUIT: Using frozen fruits make a frosty smoothie. Use ice if you want your smoothie very icy! I buy organic frozen berries for ease and freshness.PROTEIN: A must for staying-power! Protein will slow digestion of carbs which will keep you fuller longer.GREENS: Using a cup of kale or baby spinach helps to add veggies to your day without dominating the smoothie. ADDED POWER: Throw in some Chia, Flax or Hemp seeds for a boost of fiber and added nutrition (Omega-3's) OR nut butters (almond, peanut or cashew) for added protein.
Prep Time 8 minutes
Total Time 13 minutes
Course Breakfast, Healthy Shakes & Smoothies, Snacks
Servings 1 person


  • 1/2 cup liquid Unsweetened almond, cashew, rice, soy, hemp milk, low-fat milk, coconut water, water
  • 1 cup Frozen sliced Banana
  • 1/2 cup Frozen Fruit Blueberries, cherries, strawberries, pineapple, mango, apples, rasberrries, blackberries, grapes
  • 1/3 cup protein powder Your choice; Pea protein powder if you are Vegan; other proteins such as whey if you eat dairy.
  • 1 cup Greens Kale or baby spinach
  • 1 tbsp Healthy Bonus Chia Seeds, flaxseeds or nut butters for healthy fats and a little more protein


  • Throw all items in the blender, blend until the desired consistency. Add more water if it gets too thick.
  • Pour in a mason jar (my favorites storage containers for smoothies and soups) cover and go!
Tried this recipe?Let us know how it was!

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