A Balanced Life

Transforming Mind,.Body, Soul

Category: smoothies

Breakfast. A great place to start!

I start my day with warm water and lemon and/or turmeric tea. Turmeric tea is what I look forward to every day! (Shh don’t tell anyone I left out the extra “r” in the sketch below- it was before I realized it had that R!) you can read more here


I love my new(ish) discovery of Young Thai Coconuts. I use the juice and the meat for so many things (the recipe below, smoothies, and add the water to my juice blends).



Lemon Creme (with Blueberry)

  • meat from 3 young Thai coconuts
  • 1/2 C lemon juice, and zest
  • 1/4 C honey
  • 2 TBSP Coconut Butter (can use all oil)
  • 2 TBSP Coconut oil
  • 1/2 tsp Vanilla
  • 1/8 tsp salt
  • seeds from a vanilla bean, pos discarded



Put all in a Vitamix and blend til smooth. Add water or coconut water so that it is a little runny. Then  Refrigerate and chia seeds will firm it up  I like mine at a yogurt consistency, but sometimes it is more like a thick pudding. This photo has blueberries and Young Living ningxia berry syrup and it is SO delicious!

IMG_0219Super Cereal Blend


  • 1 C Buckwheat
  • 1 C Millet
  • 1 C  Quinoa
  • 1 C Amaranth
  • 1/2 C Sunflower seeds
  • 1/4 C Chia seeds

put all ingredients in a container. I first poured into the jar…but then i couldn’t mix them. So I dumped them into a bag, gave a couple of good shakes, then poured back into the jar for storing.


For Un-soaked cereal;

  • 1/4 C of Super Cereal Blend
  • 1 Cup water

Rinse porridge well in a fine mesh sieve.   bring  to a boil, then simmer 20 min.  Enjoy with warm milk, sweetener of choice, spices, fresh fruit and superfoods (goji berries. I love to use cinnamon, maple syrup, nut milk and blueberries . Sometimes I also do cranberries and toss those into the water while boiling.

Soaked Cereal:

  • 1/4  C Super cereal blend
  • 1/2  C water
  • 1 tsp Apple Cider Vinegar

Rinse cereal well using a fine mesh sieve (I have started skipping this step!). place in a small pan with the ACV and cover with boiling water (kettle is fine, i used my hot water dispenser). In the morning, drain and rinse. Add 1/2 cup water, bring to a boil, reduce to simmer for 10 min. Enjoy with warm milk, sweetener of choice, spices, fresh fruit and any superfoods you can.

This came from My New Roots, you can take a peek here



I lOVE Juicing! Starting off your day with a green juice, well it just starts the day off right. Sometimes, I am great about juicing fresh daily. Other times, Not so much. So i have a handy little trick. I take a day and juice a ton of stuff with lots of variety. I pour the different juices into jars. Label them..because, although, you THINK that you will remember exactly what is in them, you won’t. Sad but true!  I usually make lots of green juices, a good bit of beet (my favorite), carrot, and often lemon. I like to have lemon handy for all sorts of reasons, so I make little ice cubes out of those. I also will add a lemon to the green ones that i am making. When I am done juicing, i start making juice cubes. I have some small, some medium and some large ice cube trays. I am not quite sure how i collected such a collection! But I do know that I found some that had lids and bought a few for this very reason.

Flash forward a few days or weeks…..Take a few cubes of this and a few of that and put them in  ball jars (because they have lids) and stick them in the fridge to begin a slow thaw.

I am sure that we would all agree that fresh, immediately drank from the juicer is the BETTER way to consume, But as a second choice- this rocks! No preservatives, not pasteurized, only pure goodness.

Are you Wondering what is good to juice?:

Greens: watercress, spinach (but not if you have a weak thyroid), kale, collard, turnip, beet tops, parsley (a LITTLE goes a LONG way!). I like to add in lemon, cucumber and sometimes and maybe dandelion or arugula. Depending on what quantities you have, you can keep the green juice at single ingredients or mix a few of them together. I add the lemon and cuke into other greens.

Red: beets. Beets + carrots. Beets + carrots + orange or lemon. You can even add in a little apple. But the beet is sweet enough, so don’t get carried away and make it counterproductive by making it too sweet.

Orange: Same as before, just leave out the red beets. You can add yellow or orange ones though!

Flu Shot: this is one of my favs! Tumeric root, ginger, lemon. These are a freezer must, so they are handy if you ever feel like you are coming down with something, or if you have been exposed to any sicklies!

General: You can add ginger to any or all of the above. I like to freeze leftover coconut water from making the Lemon Creme (from above) and add those to the juices. Sometimes I add Aloe Vera juice, or just water until I get the consistency and taste that I want.

Just keep in mind that sticking with organic is pretty important here. If you are juicing and getting concentrated nutrients from these vegetables, you will also be getting concentrated pesticides, fungicides and other chemicals! YUCK! The goal is to feed your body, not clog up your liver with toxins.


More on these later. It will need it’s own post, but yet, couldn’t be left off the breakfast menu!




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More Pumpkin…latte and smoothie



Pumpkin Spice Latte

(makes 4 servings)

  • 1 Cup unsweetned vanilla Almond Milk
  • 2 Tbsp Pumpkin Puree
  • 1/2 tsp Pumpkin spice
  • 1 tsp vanilla
  • 4 packages Starbucks Via coffee
  • 7 drops vanilla Stevia, liquid
  • Optional: whipped cream, coconut or rice milk


  • mix all together, then add 8 oz hot water
  • heat mixture until warm on stove top
  • add extra milk to taste

optional: top with whipped cream , caramel drizzle (recipe below)

caramel sauce Salted-Caramel-Sauce-6

Salted Caramel Sauce (vegan!) makes 1 cup

  • 1 cup dates, presoaked
  • 3 Tbsp agave
  • 2 Tbsp almond butter
  • 2 Tbsp coconut oil
  • 1 1/2 tsp vanilla
  • 1/2 tsp sea salt

Put all in a food processor. be sure to scrape sides and enjoy on all kinds of treats!


pumpkin smoothie

Pumpkin Spice Milkshake Smoothie

  • 1 1/4 cup unsweetened Almond Milk
  • 3/4 cup pumpkin puree
  • 2 Tbsp cashew butter (always choose natural!)
  • 1/2  tsp vanilla
  • 1/2 tsp cinnamon
  • 1/4 tsp ginger
  • 1/8 tsp cloves
  • 3 fresh dates (pitted)
  • 6-10 drops liquid stevia
  • dash of sea salt (great for minerals)
  • 1 serving Natural Protein Powder of choice (vanilla hemp is a good choice)

Place all ingredients in your Vitamix and blend until smooth.



other options, try these…

pumpkin pie smoothie

Pumpkin protein smoothie

Pumpkin Peanutty Cider Smoothie…

Well, that is certainly a mouthful! And Delicious!! Seriously…apple, peanut butter, pumpkin… what a combo!

It all started when I was looking at leftover apple cider in the fridge while deciding on a smoothie flavor of the day. Well, let me tell you, the “what’s in the fridge today” method was super successful (this time- haha)!


Pumpkin Peanutty Cider Smoothie

8 oz apple cider (for a less sweet version, add 4 oz cider + 4 oz water)

1/4 cup pumpkin

1/4 cup peanut butter (or 1/2 cup if you want it more peanutty!)

1/2 – 1 Tbsp Dandy blend (adds a slight coffee flavor that brings out the other flavors)

1/2-1 tsp cinnamon

optional: I added all of these for my Rocking blend! but since they do not add much in flavor, but lots in a powerful health punch, it is up to you! the banana adds a little sweetness, but also creamy smoothness.

1 Tbsp Maca

2 Tbsp pea protein (for variety, already has some protein with the nut butter)

4 (+/-) drops stevia

1/2 frozen banana

2 Tbsp flax oil

Give all a whir in the vitamix. I like to add all but the banana, then toss that in at the very end. just works nice that way.

Coconut Creme (synonym for Yogurt)



Coconut Creme, it is a great replacement for yogurt for breakfast.        (makes 8 servings, or less if you gobble it down!)


  • meat from 3 young thai coconuts (about 2 cups)
  • 1/2 cup lemon juice and add lemon zest (I like to add a few drops of YL lemon oil)
  • 2 TBS coconut butter 
  • 2 TBS Coconut oil
  • 1/4 cup Honey
  • 1/4 cup Chia seeds (benefits)
  • 1/2 Tbsp Vanilla extract
  •  1 vanilla bean, scrap seeds,discard pod 
  • 1/8 tsp salt
  • coconut water- add enough to make a nice liquid consistency. the chia seeds will thicken the mixture
  • optional: add 1/4 cup fresh or frozen organic blueberries


  1. Place all ingredients into a Vitamix, blend for a few minutes or until very smooth. 
  2. Cover and place into the fridge.
  3. Serve by topping with fresh blueberries. Make it like fruit on the bottom type yogurts an drizzle some  True Grit NingXia Berry Syrup™. learn more

Tartlets (optional) but this makes it a great desert!


  • 2.25 cups almond flour
  • .25 tsp salt- heaping
  • .75 tsp nutmeg
  • 1.5 tsp cinnamon
  • 1.5 tsp vanilla extract
  • .25 Cup+ 2 Tbsp oil (used coconut butter or oil)
  • 1.5 TBS water


  1. Preheat oven to 350F.
  2. Combine dry ingredients.
  3. Add in wet ingredients and form a crumbly dough using a spatula.
  4. Press equal amounts of dough into greased tartlet pans.
  5. Bake for 15 minutes or serve raw. Both ways are delicious!
  6. Carefully remove tarts from oven and onto a cooling rack and place in the fridge for at least 30 minutes (this helps with the removal of the tarts from the pans)
  7. Carefully invert a pan in your hand and using a spoon tap the back of pan until the tart pops out into your hand. **THESE TARTS ARE VERY FRAGILE SO BE CAREFUL WHILE WORKING WITH THEM.
  8. Spoon the vanilla filling into each tart shell and top with seasonal berries.  


* I oiled parchment paper and put it in the bottom of muffin top pans, they came out beautifully or use tartlets paper liners.

* To make this vanilla instead of lemon- replace lemon juice with coconut water. the lemon flavor is mild, so you can add anything to it that you like. 

Smoothie Add-Ins that add Great Health Value!

As much as I love smoothies, even more I love that I can choose to add some extras that really pack a nutritional punch. Below is a list that I recommend everyone get to keep on hand to add into smoothies. So many options and the best part…..they don’t change the taste (most any way.) This means that you can pick your smoothie mix/flavor and add from below to pump up the power! Go forth and conquer your  Health!


Chia Seeds:

In just 1 ounce, these little bitty seeds offer a powerful nutritional punch. These seeds are loaded with Antioxidants, Fiber, Protein, Omega 3s, Calcium, Manganese, and Magnesium. Offering 11 health Benefits….read more 

Hemp Seeds:

Hemp Hearts, or shelled hemp seeds, are one of natures perfect foods- a super food. The potent food supports well being for life and adds to good health. What benefits you ask??? How about weight loss, increased and sustained energy, rapid recovery from disease and injury, lowered cholesterol and blood pressure, reduces inflammation, improves circulation, and controls blood sugar, and …..wait for it…..Improves your immune system!! read more

Raw Cocao: (adds a chocolate flavor)

Cacao beans are seeds of the Theobroma cacao tree, a small evergreen tree grown in Mexico and South America. Cacao beans are roasted and ground to produce cocoa and, after further processing, are the basis of chocolate. When the beans are dried at low temperature, however, they are called raw cacao beans, which can be consumed whole, broken into pieces called nibs or ground to produce raw cocoa powder. Cacao beans are rich in natural antioxidant compounds with many health benefits. Some of those include antioxidants, cardiovascular, cancer…..read more

Dates: (sweetens)

The benefits of dates include  being  rich in several vitamins, minerals and fiber too. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health. Some health specialists have said that eating one day per day is necessary for a balanced and healthy diet. They also offer relief from constipation, intestinal disorders, heart problems, anemia,  sexual dysfunction, diarrhea, abdominal cancer, and many other conditions. Wow! That is A LOT packed into a little fruit.

The massive health benefits of dates have made them one of the best ingredients for muscle development. People consume dates in several ways, such as mixing the paste of the dates with milk, yogurt or with bread or butter to make them even more delicious. The paste is beneficial for both adults and children, especially during a time of recovery from injury or illness.   Read more 


Maca’s benefits have been long valued, and has recently been popularized as a supplement and food ingredient. Why? Becasue Maca is loaded with Vitamins B, C, E, Calcium, Zinc, Iron, Magnesium, Phosphorus, and Amino Acids. It also helps with energy, general health, skin, mood balance, sexual function, and women’s health and mood.

Note: There are no serious known side effects of maca, but like any other supplement it should not be taken in large amounts. When you first start using maca, it’s best to begin by taking smaller amounts and building up; even 1/2 teaspoon is a good place to start. And at the other end, 1 tablespoons (of the powder) is an average daily dose. Rotating a few days on and a few days off is often recommended. Taking too much can lead to adverse effects and throw your hormones out of whack. If you experience this, you should take less or wean yourself off completely.  Read more

Dandy Blend:  (adds a coffee flavor)

Dandy Blend is a unique coffee substitute that has no caffeine. It is the only instant coffee alternative in the United States that contains dandelion root. To Americans, dandelion may be considered a weed, but to people all over the world it is a valued vegetable and highly respected herbal medicine. It is one of the top six herbs in the Chinese medicine chest. If your doctor has recommended that you give up coffee (and/or add dandelion to your diet…well hard to believe!), This is the best product to allow you to continue enjoying the flavor and texture of a good “cup of Joe” at the same time. 

It also contains over 50 trace minerals (which the majority of Americans are seriously deficient in),  most of which the body uses to help synthesize compounds needed in metabolism. read more

Flax oil and Flax seed:

Flax is loaded with health benefits that include Omega 3s, lowering cholesterol, healthy skin, healthy hair and nails, lowers risk of heart disease and cancer, helps with Crohns,  Colitis and Sjogrens (dry eyes) symptoms, and works as a natural laxative, reduces menopause symptoms, and can aid in  burning body fat.  read more

Raw Honey: (sweetens)

Raw honey is honey that has not been heated, pasteurized or processed in any way. The differences between raw and pasteurized honey are substantial. Raw honey is an alkaline-forming food that contains natural vitamins, enzymes, powerful antioxidants and other important natural nutrients. These are the very nutrients that are destroyed during the heating and pasteurization process. In fact, pasteurized honey is equivalent to and just as unhealthy as eating refined sugar.

Raw honey has anti-viral, anti-bacterial, and anti-fungal properties. It promotes body and digestive health, is a powerful antioxidant, strengthens the immune system, eliminates allergies, and is an excellent remedy for skin wounds and all types of infections. Raw honey’s benefits don’t stop there. Raw honey can also stabilize blood pressure, balance sugar levels, relieve pain, calm nerves, and it has been used to treat ulcers, canker sores, bleeding gums, sore throats, laryngitis. Raw honey is also an expectorant and anti-inflammatory and has been known to effectively treat respiratory conditions such as bronchitis and asthma. Ready for more…slows aging, relieves morning sickness, prevents anemia, lowers total cholesterol and helps to raise HDL (good) Cholesterol and can help with sleep issues. WOW. that is amazing for little bees to accomplish.     read more

Brazil Nuts:

Brazil Nuts are super high in selenium, in fact, one will provide 100% of your needed daily value. a Must for thyroid support. These babys also provide Omega 6s, protein,  minerals and vitamins E and B complex.       read more



Chocolate Covered Cherry Smoothie

I LOVE smoothies for breakfast. I also LOVE  looking at my list of great smoothie add-ins and coming up with yummy new flavors. So, now I offer up to you “Chocolate Covered Cherry”. I am trying not to be obsessed with this one!! Since cranberries are in season, I like to stock up and freeze them because this seems like the only time that I can find organic ones.



Chocolate Covered Cherry  Recipe:

Almond Milk,  2 cups

Cherries (or cranberries, pomegranates) 1 cup

Cocoa        1/4 cup

vanilla     1 tsp

Stevia    10+ drops  (add to taste)

Dates     4   (pitted)

banana, frozen   1



optional add ins: 

Dandy Blend (1/2 Tbsp)

Brazil nuts (2-4)

Chia seeds (2 Tbsp)

Maca (1 Tbsp)





3 Great Winter Smoothies


#1          Heavenly Chocolate

This is a rich chocolate delicious smoothie that is filled with healthy and filling benefits!


  • 2 cups coconut water    (fresh is a little nuttier!)
  • 4 Tbsp  Raw Cacao          (benefits here)  (substitute: cocoa, unsweetened)
  • 1 Tbsp Maca                          (learn more)
  • 1/2 -1 Tbsp Dandy Blend     ( a coffee alternative with over 50 trace minerals and no caffeine!)                                                            learn more  (substitute: brewed coffee or leave out)
  • 1+ Tbsp protein, vanilla is best        ( I use pea protein)
  • 3 Tbsp Pumpkin puree, always grab the organic kind!
  • 2 Tbsp Nut butter             (almond, peanut, cashew, any! grab the one with NO added sugar)
  • 2-4 Brazil nuts                     (meet your selenium needs) learn even more (3 ways!)
  • 4 dates                                       (benefits)
  • 1 banana, frozen is my favorite for smoothness.
  • 1-2 tsp vanilla
  • stevia, maple syrup or honey if you want it a bit sweeter.

cinnamon is also a good addition. sometimes I just forget and it is good either way! this morning I added 1/4 of an avocado. There are so many options.


Give a whir in your Vitamix until smooth and enjoy.


#2        Chia Ginger Spice Latte


  • 1 cup brewed Rooibos Chai tea  (like this)
  • 1/2 cup Almond or Coconut Milk
  • 2 Tbsp Almond butter
  • 2 tsp ginger
  • 1 tsp cinnamon
  • 1/2 tsp allspice
  • 1/2 tsp cloves
  • 1/2 tsp vanilla (or more !)
  • Honey, Maple syrup, Stevia to tase

Optional: add a scoop of your favorite protein powder for  protein punch!



Put all in a blender and whir until smooth. Drink warm or cool.

Vitamix is the best if you are looking for a good one…or if you just want a multi use blender that ROCKS!!


#3      Pumpkin Spice Latte


  • 1 cup Almond Milk, unsweetened
  • 1/4  Cup pumpkin Puree
  • 1 packet Starbucks Via (or 1/2 Tbsp other instant coffee)
  • 3 dates, pitted
  • 1 tsp flaxseed
  • 1 tsp vanilla
  • 1 1/2 tsp pumpkin pie spice
  • 1/2 tsp vanilla
  • stevia to taste


dump it all into a Vitamix, give it a whir until smooth, pour into a pretty glass and drink!

Optional: add a frozen banana, ice cubes, protein powder, flax oil, brazil nuts, chia, hemp seed, or  whatever good healthy add-ons that you can think of! These don’t change the flavor, so have fun!

Why, you ask???

Chia seeds (massive nutrients)

flax oil  (omega 3 and more)

hemp seed ( healing )

brazil nuts ( selenium plus )

Dandy Blend (coffee flavor with benefits)


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