I'm not sure how I would have made it through medical school without smoothies! This is an EXCELLENT way to supercharge your morning, afternoon, or post-workout recovery.   You can pack in as many fruits or veggies as you like.  I suggest getting creative, and always aiming for the goldren triad of healthy fat, fiber, and protein as components in your smoothies.   


Place the following ingredients into your blender:

  • 1 cup water, milk or juice of your choice (more or less depending on your preference for thickness)
  • ½ scoop of protein powder  (search Dr. Simko’s picks here)
  • 1 TBS of healthy fiber like  flax seeds  or chia seeds
  • 1/2 cup total mixed fruit (fresh or frozen- I love to add frozen Alaskan berries!)
  • 1-2 leaves of organic Kale or your fav greens (if you have them) 
  • 1-2 large spoon-fulls of yogurt (your choice of dairy or non-dairy) for protein and taste
  • 1-2 TBSP of a healthy fat like organic coconut oil or a nut butter (which adds protein too!
  • A slice of lemon if you like the tartness
  •  Optional: experiment with nutrition boosters like vitamin C powder, probiotic powder (search for Dr. Simko's picks here

Blend all ingredients in a blender until smooth.

Serves: 1  (but I find that I like to drink some right away and take the rest as a snack to have between meals or on-the-go).  Feel free to experiment to find what suits your lifestyle!


Christine Simko