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4 S's Recipe #1: Smoothie

Updated: Sep 21, 2023

Kickstart the NEW Year with the 4 S's for OPTIMAL HEALTH: Smoothie, Soup, Salad & Stew.

You've probably heard OVER and OVER again that breakfast is the most important meal of the day! But do you know why? No? Let me give you my culinary medicine explanation... then move on to smoothie elements AND recipes...

Eating a protein, fiber & nutrient dense breakfast w/ a smoothie does 3 things for us -

  1. Kick-starts our DIGESTIVE system by waking it up. You are literally breaking the "fast" with breakfast :)

  2. Nourishing your body protein gives you ENERGY! So that you don't need 8 cups of coffee, a soda, or feel sluggish.

  3. The fiber in the smoothie actually scrubs your gut, allowing you to DETOX from the day before - and hopefully poop out all of the toxins - so you can start your eat with a "clean gut", ready to absorb the rest of the days' nourishment!

Here are the 3 vitally important ingredients -

  • Plant-based, NO Soy & NO Whey Protein Powders from brands like Arbonne or Live Conscious (20g)

  • Other protein (in addition to or if you do not like protein powder) from organic nuts, peanuts, pumpkin or sunflower hemp hearts, chia seeds, lentils and chickpeas.

  • Fiber from ground flax, hemp, dried coconut, berries (blue, black, rasp, straw), veggies like spinach, zucchini, kale, avocados, fruit like bananas, apples and pears, but also the protein-rich seeds, nuts and legumes.

Now let's talk about the liquid -

  • Water - this could be the single best liquid to use, but not the more flavorful! Try using 1/2 water and 1/2 other liquid to start.

  • Plant milk - coconut, oat, almond, rice, cashew, etc. are all great IF organic, and IF unsweet.

  • Fruit & veggie juice - orange, cranberry, coconut water, aloe, carrot, apple, etc. can also be a great addition if organic, cold pressed and do not contain added sugars!


Here are my 3 NUTRIENT PACKED (and very unique) recipes -

  1. HOT PINK ANTIOXIDANT - 2 Scoops Vanilla Protein, 1 Dragon Fruit - Pitaya Packet (freezer section), 2 Cups Coconut Milk, 5 Blackberries, 8 Raspberries, 1 Avocado, 1 TSP Mixed Hemp/Flax/Chia, 1 Tsp Dried Coconut, Squeeze of Lime, add 1 Cup of Water if needed... blend well.

  2. CREAMY CHOCOLATE - 2 Scoops Chocolate Protein, 1/2 Cup Frozen Organic Cherries, 2 Handfuls Raw Organic Spinach, 2 TBSP Almond Butter, 1 Cup Unsweet Vanilla Almond Milk, 2 TBSP Organic Chickpeas, 1 TSP Pumpkin Seeds, 1 - 2 Cups Water.

  3. GREEN DREAM - 2 Scoops Vanilla Protein, 1 Green Apple (cored), 1 Cup Water, 1 Frozen Banana, 1 Handful Spinach or Kale, 1 Pear (cored), 1/2 Zucchini Cubed, 1/2 Cup Carrot Juice, 1/2 Cup Apple Juice, 1/2 Cup Oat Milk, 1 Tbsp Hemp Seeds.

Don't drink boring smoothies. Get your health on while enjoying delicious flavors!

Follow @smallhinges for more recipes and tips!

Love & yum,


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