Kate's Clean Life



How To Make The World's Healthiest Smoothie


Kate’s Clean Smoothie Guide

Smoothies are the bee’s knees! There’s nothing quite like starting your day with a delicious meal containing more vitamins, minerals, and nutrients than you can count. Eating well is a form of self-respect. It feels good to nourish my body; smoothies are the perfect way to give it the love and nutrients it craves and deserves.

Smoothies make the ideal breakfast. Here’s why:

1.       Smoothies are nutrient-dense. You won’t find a more nutrient-dense meal – at least I haven’t. The more nutrients you consume, the more energy you’ll enjoy. Our bodies use nutrients to create energy, heal, and make new cells.

2.       A smoothie a day keeps the doctor away. Food is medicine. Everything we put into our bodies either feeds or fight disease. My smoothies are FULL of disease-fighting nutrients. Prevention is always the best cure. Studies show that eating 10 servings of fruits and vegetables a day is associated with a massive decrease in sickness and disease. Smoothies are the best way to pack a ton of fruits and veggies into one meal.

3.       A healthy breakfast sets the tone for a healthy day. The way we do our mornings is the way we do our days. If you start your day with a healthy, nutrient-dense, balanced meal, you’re much more likely to eat well throughout the rest of your day. And if you’re a seasoned smoothie maker, you can very easily dial in the perfect ratio of protein, carbs, and fats to balance blood sugar and control hunger and cravings through the rest of the day.

4.       Smoothies are easy to digest and absorb. Fruits and vegetables are loaded with fiber, which has many health benefits, such as balancing blood sugar, improving digestion and bowel health, and, most importantly, removing toxins from the body. Fiber is also very difficult to break down and digest, so blending both fruits and vegetables is the perfect way to pre-digest the fiber and give the digestive system a bit of a break, without having to consume less fruits and veggies in the process. It’s a win-win.

5.       Smoothies are quick and convenient.

Preparing a smoothie takes less than three minutes from start to finish. The cleanup consists of rinsing out the blender and blade and putting it in the dishwasher. Does it get any easier?!

How To Build The Perfect Smoothie:

1.       Use a plant-based or paleo protein. Most protein powders are made with whey, a concentrated form of dairy that is very inflammatory. Most people are more tolerate of plant and paleo proteins.

2.       Use water or a clean, dairy-free milk like coconut, cashew, hemp, or almond milk.

3.       Use low-sugar fruits, such as berries. If you use banana, make sure it is green and use only half to avoid a spike in blood sugar.

4.       Add superfood powders. Superfoods are nutritionally dense and have loads of health benefits.

5.       Add fiber. Fiber slows blood sugar spikes and keeps your digestive system moving.

6.       Add healthy fats. Healthy fats are important for brain health and hormone balance. They also help with satiety for a nice, long, slow burn.

How I “Smoothie”

I don’t make the same smoothie every day. Sometimes I dig chocolate, other times, I crave vanilla and berries. A wide variety of nutrients is best when it comes to nourishing your body. For example, a plant-based protein powder offers different types of amino acids. A collagen-based protein powder has its own unique amino acid profile with unique health benefits, like rebuilding and repairing damaged tissue. One is not better than the other; alternating them will give you the best of both worlds.

My Secret Smoothie Ingredients:

(Note: I use a Nutri Bullet)

·         Frozen organic blueberries

·         Coconut milk

·         Aloe vera juice

·         Organic greens (spinach, kale, etc.)

·         Protein powder. I alternate between a plant-based (Equilibrium Daily Nutritional Shake and Sun Warrior) and a collagen and/or bone broth protein powder (Ancient Nutrition, Primal Kitchen Collagen Fuel).

·         Fiber. I use either soaked chia seeds and/or psyllium husk.

·         Superfood powders. This is where the smoothie magic happens. Superfood powders pack a serious nutritional punch! Here’s what I use:

superfood powders1.jpg


o   Fermented beet powder

ü  Beet powder is full of B vitamins, which improve energy and methylation/detox.

o   Moringa

ü  Moringa balances hormones and blood sugar, reduces inflammation, and improves skin health.

o   Barley grass

ü  Barley grass boosts the immune system, prevents cancer, improves detox, and slows down the aging process.

o   Acai

ü  Acai berry powder is full of powerful antioxidants, which help to fight free-radical damage that can lead to disease and premature aging.

o   Maqui

ü  Maqui berry powder is full of antioxidants, which help to lower blood sugar and slow down the aging process.

o   ORAC Greens

ü  ORAC Greens is a specially formulated green powder made from 42 powerful superfoods, including: aqua superfoods, freeze-dried berries and veggies, immune-supporting mushrooms, stress-harmonizing adaptogens, probiotics, and ecologically wild-crafted and/or naturally grown herbal concentrates.

o   Camu camu

ü  Camu camu powder has the highest concentration of vitamins C of any other food on the planet. Vitamin C boosts the immune system and aids the production of collagen, which improves gut and joint health, strengthens fingernails and hair, and reduces fine lines and wrinkles.

o   Blue Spirulina AKA “Blue Majik”

ü  Blue Spirulina helps remove heavy metals from the body, prevents cancer, improves digestion, boosts energy, and helps with weight loss.

o   Matcha

ü  Matcha is full of antioxidants and polyphenols, which help to slow down the aging process and aid in weight loss. Matcha also helps to prevent cancer and Alzheimer’s, as well as improves cognitive function and reduces stress and anxiety.

o   Medicinal mushrooms

ü  Medicinal mushrooms have a powerful immune modulating effect, as well as powerful anti-cancer properties. They also help to improve detox pathways and lower inflammation.

o   Ceylon cinnamon

ü  Ceylon cinnamon regulates blood sugar and helps with hunger signals, which aid in weight loss.

o   Ginger

ü  Ginger is one of the most potent and powerful anti-inflammatory foods on the planet. Ginger powder is also a very potent anti-cancer food.

o   Aztec sea salt

ü  This salt is full of minerals, which help with nutritional deficiencies, lower inflammation, help prevent heart disease, and improve thyroid function.

o   D-Ribose

ü  Aiding in weight loss, d-ribose also improves energy and muscle function and recovery.

o   Inisitol

ü  Inisitol improves insulin sensitivity and blood sugar and reduces depression and anxiety by stimulating the production of serotonin, the “feel good” hormone.

o   L-Glutamine

ü  This nutrient helps to rebuild inflamed and damaged gut tissue, which improves gut health and digestion.


I say it over and over: I never make the same smoothie twice. Variety is so important for gut health. Our bodies crave diversity. I highly recommend keeping your smoothies fresh, new, and ever-evolving.

Here’s a sample smoothie recipe:

ü  1 cup organic frozen blueberries

ü  1-2 cups organic coconut milk

ü  2 scoops vanilla plant-based protein powder (Thorne, Equilibrium Nutrition, Primal Kitchen)

ü  1 scoop of acai berry powder

ü  1 scoop ORAC greens

ü  1 scoop blue spirulina

ü  1 scoop beet powder

ü  1 scoop barley grass powder

ü  1 scoop camu camu powder

Blend and top with sprouted pumpkin seeds, hemp seeds, bee pollen, fresh raspberries, and dash of ceylon cinnamon.


Kate Murphy