You will need a blender.   It doesn’t need to be a super high end blender – any standard blender will work.

For the first few times you make the shake, it is recommended that you use a measuring cup to see what 1 cup of something looks like.  After that just “eye ball” it.  Remember it’s “food” – an ounce either way is not going to make or break anything.


2 Scoops (2 Tablespoons) SP Complete* or whey protein

2 cups of frozen fruit – which is:

any combination of the following:

Blueberries, Blackberries, Mangos, Peaches, Raspberries, Strawberries,  Pineapple, Cherries (All of these berries and fruits are readily available frozen in most  supermarkets).

- Other fruits you can try in shakes are:

Apples, Grapes (Red or Purple), Cantaloupe melon, Honeydew Melons, Kiwis, Pears.  It is recommended that if you use any of these fruits, that you cut them up into small chunks and place in a ziplock bag and freeze them to add to shakes.  Peel melons and kiwis.  Don’t peel any other fruits.

Note:  Combinations of fruits are preferred.  Do not use just one type of fruit or berry.   Try to ensure you use some blue or purple berries in all shakes due to the very high nutritional values of these foods.  The more you combine the different fruit colors, the better it is for you.

Note: Frozen fruit gives the shake an excellent creaminess and enhances the appeal of the shake.  It works better than using unfrozen fruit with ice to thicken up the shake.

Add enough pure, cold water and blend to a consistency you like; thinner or thicker – start with about 1 ½ cups of water.

HINT: When you start blending, if you don’t have a high power Vita Mix or Bar Blender, start off with a slow speed to start breaking down the frozen fruit and then increase the speed and add additional water as needed.

Now that you have the basics, here’s how to really add nutrition and an extra super powerful punch to your smoothie.  It will not only enhance the nutritional value, but will also make it a true, complete meal that will balance blood sugar, help reduce poorly balanced blood lipids, support a healthy weight and provide many nutrients proven to enhance health.

You may want to consider cutting back a little on fruit by approximately half of a cup to allow for these additional foods to be added.  I personally add these to all of my shakes, but you can try your own mixes:

-          Ground flax seeds – These are readily available in most supermarkets.  Buy them whole and use a coffee grinder and grind to a fine powder.  Approximately 1 ½  teaspoons.

-          Chia seeds – You may need to shop for these in a health food store.  You can add approximately 1 teaspoon – these can be added whole – no need to grind.

-          Raw pecans or walnuts – About a large tablespoon – which is the amount that will fit in the palm of your cupped hand.

-          Wheat germ – add about 1 teaspoon

-          Freshly brewed, unsweetened green tea or 50% tea, 50% pure water.

It’s easy to start with the nuts and the wheat germ.  All of these additions add very unique, very powerful nutrients to the shake and are well worth the effort.  This is almost the perfect meal.  Your body will love you and it tastes good !

* SP Complete is a whole food powder with whey protein and organic sources of vegetables and herbs to support improved liver function and overall health with powerful antioxidant nutrients.

Please refer to my article on Super Foods which details which foods to include in your diet and additional information on the value of the recommended foods to include in your super shake.



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