Smoothies are all the rage right now. This is great – if they are made right! Beware of the local ice cream shop smoothie that starts with ice cream and ends with syrupy, sugar-loaded fruits.

Instead, when making smoothies be sure to include:

  • Greens
    • All greens are loaded with fiber which is very important to help remove toxins from the body, regulate carbohydrate metabolism, and help with the prevention of colon cancer
    • Lutein (in spinach) helps ward off cancer by enhancing the body’s immune response
    • Chlorophyll helps build the blood and acts as a blood purifier and detoxifier
    • Calcium is available in leafy greens (a great source for lactose-intolerant individuals)
    • Potassium is found in high concentrations in beet greens
  • Protein
    • Protein is the most abundant component of our body after water, making up about 20% of body composition and is therefore essential to good health
    • Hair, muscles, nails, ligaments, tendons, enzymes, hormones, and cell components are among some of the structures that are made up of proteins
    • Women should consume 60 – 80 grams of protein per day
    • Men should consume 80 – 100 grams per day
    • Both men and women should aim to consume approximately 20 grams of protein for breakfast
  • Fats
    • A concentrated source of energy
    • The building blocks for cell membranes and a variety of hormones and hormone-like substances
    • Increase the feeling of fullness by slowing absorption
    • Act as carriers for important fat-soluble vitamins A, D, E, and K

These powerful drinks can be a great addition to breakfast or added during your day for a snack.

Here are a few recipes that Dr. Schulte and his family like to use, but don’t feel tied to recipes. Have fun and mix it up by adding different fruit and veggie combinations of your own. If you come up with a go-to for you or your family, we would love for you to share your recipe in our comments section.

Lesley's Go2 Green Smoothie
  1. 2 cups water
  2. 2 handfuls organic baby spinach
  3. 2 organic whole carrots, peeled and chunked
  4. 1/2 English cucumber
  5. 2-3 stalks celery, chunked
  6. 1 pear, cored and chunked
  7. 1 Gala (red) apple, cored and chunked
  8. 1 Granny Smith (green) apple, cored and chunked
  9. 1 inch chunk fresh ginger (peeled)
  10. 1 TBSP sesame seed (optional)
  11. TBSP chia seeds, soaked (optional)
  12. 1 tsp cinnamon (optional)
  13. 1/2 organic lemon (optional)
  14. ----
  15. 1-2 heads organic romaine lettuce hearts, cleaned and chunked
  16. 1/2 to 1 ripe avocado, quartered (remove skin, pit and dark spots)
  1. Clean and prep all smoothie fruits and veggies. Assemble in large bowl. Fill blender with 2 cups water, and then add all ingredients up to dotted line. Blend well. Add Romaine chunks and blend well. Add avocado pieces and blend one final time. Smoothie will be thick. Ok to add a little more water to preference.
  1. Protein powder can be added too. Mix it in at the end to protect it from damage during the initial blending process.
St. Charles Chiropractor - Schulte Family Chiropractic & Nutrition Center
Dr. Schulte's Chocolate "Shake"
  1. 1 Banana
  2. 1 Large Spoonful Cocoa Powder
  3. 1 Large Spoonful Peanut Butter
  4. 1 Handful Spinach
  5. Almond Milk (until desired consistency is met) - coconut milk works too
  6. Ice Cubes
  7. 1 Scoop Protein Powder
  1. Add banana, cocoa, peanut butter, spinach, almond milk and ice to blender. Blend until smooth. Add protein powder and blend on low briefly.
  1. Great for kids!
St. Charles Chiropractor - Schulte Family Chiropractic & Nutrition Center