01

For a thinner consistency, use mostly fresh fruits or increase the water to 12 ounces. Using less water or all frozen fruits will make this smoothie thick and creamy, more like the consistency of soft serve ice cream.

02

A high-powered blender like a Vitamix will make a smooth consistency from all these whole fresh foods. These ingredients need to be blended until totally smooth. The Vitamix blender has the power to blend all of these whole food ingredients at one time into a very smooth consistency. If you don’t have a high-powered blender, you could try making this in smaller batches. Soaking the nuts and seeds overnight will help them to blend up easier.

03

Allergic to nuts? Replace the nuts in the smoothie with a 20-gram scoop of a whole-plant protein smoothie powder made from a single ingredient whole food (ex. soy bean powder versus soy protein isolates, or a whole pea protein powder, or a whole grain protein powder like rice protein).

04

A fan of protein powder? I suggest simply adding protein powder as a favorite food and keeping the 1/4 cup of nuts in the smoothie so that you still have an 80% whole plant protein smoothie, even with the processed protein powder added.

05

What if my smoothie is too thick? Too thin? If you prefer thicker smoothies, use frozen fruits like frozen berries and frozen bananas or mangoes. If you prefer thinner smoothies, use fresh fruits and/or adjust using the liquid amounts using more water.

06

What if I don't like green smoothies? If you don't like kale or have trouble eating enough vegetables, this is the smoothie for you. The fruits are there to cover up the taste of the vegetables, and colorful fruits cover up the green smoothie color. And if you don't like kale, trade it in for broccoli. If you don't like greens, try using baby spinach leaves. They are the sweetest of the greens and have a very neutral taste, easily covered by the delicious fruit.

07

What if I want to make a simpler smoothie meal to keep me full for 4 hours? The simple answer is you can make a Smoothie Meal that fills you up using a total of 2 cups of any whole fruit or vegetable, adding a plant protein like 1/4 cup of any type of nut, and adding 2 Tbsp. of a healthy plant fat like seeds or 1/4 cup of avocado, and end with the amount of water needed for your desired consistency. Remember, frozen fruits make thicker smoothies, and you can adjust the thickness of your smoothie with the amount of water.