Harvest Green Smoothie

It's Fall! Fall is my favorite. The leaves. The cooler temps. The food! Oh yes, the food.

I also get that little flutter of fear that I associate with all the eating that happens starting with the candy fest called Halloween. From here on out, it's a few months of straight celebratin' and feastin'.

Good thing I've done so much work on my relationship to food. Old habits die hard, that's for sure. But I definitely notice my old habits have changed from four years of practice!

Starting with this beauty.


I call this my Harvest Green Smoothie because it was a combo of some local and seasonal foods and had a massive dose of fresh, local green kale--two varieties!

Everyone is all over kale these days because it's probably one of the most nutrient-dense foods available. You can pack in tons of vitamins and minerals with a serving of these tasty and versatile leafy greens. 

I used lacinato and green kale in this smoothie. Why two varieties? Well, like people, food has unique properties and qualities. The wider the range of diverse foods in your diet, the more you benefit from everything all those different foods have to offer. Same goes for people. Think about it. ;)

Lacinato kale is often called DINOSAUR kale. Do I have to tell you why?


And then plain old green kale. Those aren't my hands.


OK, so here's the recipe. Hope you enjoy!



2 frozen bananas, in chunks

1/2 cup canned pumpkin

2 cups kale leaves, washed and removed from center spine

1/2 cup fresh, local apple cider

1/4 cup fresh, cool water

1 pinch ground cardamom

1 pinch ground cinnamon

Instructions 1) Blend and drink, first thing in the morning!

 **cinnamon helps regulate blood sugar. Helps with those nasty energy dips around 10am and 3pm**

Between this drink, my morning 2-mile run and some coffee around 11am, my energy levels were through the ROOF until 10:30pm last night.

Enjoy--and try to make a new friend today.

Anatomy of a Smoothie

madewithoverSmoothies are popular right now. People are all over them, especially now that it's summer and fruit is flourishing at farmers' markets. I listen intently when people tell me how they are building and consuming these calorie-packed, convenient drinks. Yep, you read that correctly. Smoothies are liquid meals full of necessary calories (energy) needed to get through a full day. They are ideal nutrition for busy professionals, my favorite clients, but when I have clients struggling to lose weight or complaining of low energy or productivity, I often focus on their smoothie construction.

Here's my advice for how to build a nutrient-dense smoothie so you're maxing out that meal with nutrition and not empty calories.

FRUIT: fruit contains natural fructose and fiber. Our cells need a certain amount of sugar to work properly but when it comes via juice or candy, it's too much at once. Fiber slows down how sugar is metabolized PLUS it helps keep your colon clean. Use lots of real, fresh, dried or frozen fruit instead of fruit juice.

GREENS: spinach, kale, chard--you name it. Add greens to your smoothie to add even MORE fiber as well as a huge list of essential vitamins and minerals. If you're using spinach, make sure to add healthy fats to offset the effects of the oxalic acid, which can leach calcium from bones.

SUPERFOODS: superfoods are called thusly because they are SUPER packed with nutrients relative to their size. Goji berries, raw cacao, chia seeds, hemp seeds, acai powder, spirulina--these are just a few of the many superfoods on the market, today and easily found in Whole Foods or your local health food store.

FAT: fat doesn't make you fat. Take that to the bank and cash it. Too many calories and not enough exercise makes you fat. The healthy fats found in nut butters, avocados and coconut oil make your brain work better and keep your skin smooth like a baby's butt. Add these to your smoothies.

LIQUID: many, many people tell me they use milk and/or yogurt to blend their smoothies. I recommend using ice and/or cold water or homemade almond milk, instead. Clean, fresh water or ice has no calories and adds to your water intake for the day. Worried about calcium? Stress not, you'll get more calcium from the greens and superfoods or the almond milk you're using than from cow's milk which can be a major allergen for some bodies.


I have a ton of recipes available on this website but I'm always looking for new ideas.

Post your favorite smoothie recipe below. Can you make it even better with the info from this post?


Two Shammy Shake Alternatives


One of my real-life and Instagram pals just told me she made one of these yesterday! 

 I love Instagram. Follow me: dillandigi. 

Happy St. Patrick's Day!

'Tis a great day to be Irish (50% in my case).

If you find yourself fiending for a Shammy Shake from Mickey D's, do yourself (and your body) a favor and read WHAT'S INSIDE A SHAMROCK SHAKE

And try these two alternatives from my kitchen.

Spend your money on real food. You're worth that.


Super Choco-Minty Green Smoothie

1 cup almond milk 1 cup baby spinach 1/4 tsp peppermint extract 1 frozen banana 1 Tbsp unsweetened cocoa powder (IDEALLY raw cacao powder that you can get from Whole Foods and other natural health food stores)


Green Fruity Smoothie

1 frozen banana 2 cups handful baby spinach leaves 1/2 cup frozen pineapple 1/2 tsp honey