smoothie and matcha

Healthy smoothie recipes

Delicious and Nutrients rich Smoothies to go

This morning my daughter made up a menu for a whole week of smoothie recipes. It’s really simple to do and if your fridge is anything like ours you would have these as staple healthy food. There are so many vitamins in these smoothies that it’s a great breakfast or pick me up in the afternoon. These are so simple to make. The only equipment you need is a blender and any kind will do since it’s a type of smoothie that depends on your reference. I like my smoothie chunky so usually, I blend it until it’s a bit smooth but not completely smooth. My daughter loves really silky smooth texture so she blends until it’s really smooth. Honestly, it’s easy to make and so delicious. I didn’t have time to test all the recipes but I did test a few and the Matcha latte which was my favorite.  What better way to get your fill of fruits and veggies quota than to have it as a morning smoothie.  I’ll list all the explanations about some of the ingredients in the smoothie including vitamins, and minerals that these smoothies will give you below. Feel free to copy the menu to use for yourself or share with friends.

1. Almond butter

What is it? It’s made from ground almonds. If it’s raw it’s dehydrated and ground up. It’s a popular alternative to peanut butter or other nut butter. It’s also a great alternative to people who has peanut allergies. The typical almond butter is made from roasted ground almonds.  Almonds are the seeds of Prunus dulcis tree and the almonds are the stone-like pits of the fruits.

Health Benefits: High in monounsaturated fats which help lower the bad cholesterol (LDL) and raise the good cholesterol (HDL). Other nutrients in almond butter include omega-3 fatty acids and vitamin E which are needed to prevent and lower the risk of heart disease. Besides that almond butter contains about 5% of your recommended daily allowance of calcium which is so important for bone health. It also has magnesium to help absorb calcium better.

2. Dandelion Powder

What is it? Dandelion, Taraxacum officinale is what you see in your garden as a pesky weed but herbal medicine uses to aid in digestion and helps stimulate appetite. It is ground up roasted dandelion roots that we use for coffee substitute. In Chinese medicine, this root is used to make teas, tinctures, infusions, and poultices.  Sometimes, you can buy these in capsule over the counter.

Health Benefits: It has excellent source of potassium and mineral and electrolyte which may help the kidney effectively cleanse out toxins and improve blood flow.  Another benefit I see here is the alternative to coffee which tastes great and no jitter.  

3. Dates

What is it? They were discovered thousands of years ago and know for their healing power and property. Dates are also known as khajoor. They come from date palms in clusters. The farm harvest dates in the fall and early winter, so the best time to buy them fresh is during the harvest time. Dates can also be dried in a sealed container, which you can buy them anytime.

Health Benefits: In addition to the great taste, dates are high in protein, vitamins and minerals. They contain polyphenols which are antioxidant compounds that guard the body from inflammation. Dates contain the most phenols compare to other fruits and vegetables. They are also a great alternative to unhealthy sugar sweet; while providing your body with essential vitamin and nutrients like iron and vitamin B-6.

4. Hempseeds

What is it? Hempseeds are seeds from the hemp plant, which has been cultivated for more than 12,000 years all over the world. Now a day it’s easy to get anywhere and really affordable.

Health Benefits: In addition to protein, hemp seeds also contain fiber, vitamin E, minerals like iron, magnesium, and vitamin E. These seeds also have a perfect blend of omega-3 and omega-6 fatty acids.

5. Goji Berries

What is it? Goji berry also known as wolfberry is a bright red petite berry that comes from a shrub native to China. Goji berry has been eaten for generations in Asia for snack and also use for medicinal purposes.

Health Benefits: Goji berries are rich in nutrients and have many health benefits, some of which include better sleep, weight loss, boosting immune health and high in antioxidants.

Goji berries have plenty of vitamins and minerals such as vitamin A, vitamin C, iron, and fiber. Be cautious about consuming too much of this berries as they could interact with some drugs. Eat-in moderation goji berry is safe and really good for you.

6. Matcha

What is it? Matcha is a powder green tea. Why is it special? Unlike the regular green tea, Matcha is grown in the shade for 20-30 days before it is harvested. This shade-grown process increases the content of amino acid and also the chlorophyll in Matcha tea which gives its bright green beautiful color you see in your latte.

Health Benefits: #1 benefit is the high antioxidants in Matcha. Studies have revealed that the high antioxidant in Matcha prevent and reverse cell damage caused by free radicals. Other benefits from EGCG or epigallocatechin gallate which is really high in Matcha include protection from prostate cancer, breast cancer skin cancer, and lung cancer.  Matcha contain L-theanine, an amino acid that puts you in a state of calm.  In Asia, Buddhist monks have been drinking Matcha for years. Matcha has 5 times more L-theanine than any other green tea. Unlike coffee, Matcha helps increase focus and concentration without the jitters of coffee.

7. Tocotrienols

What is it? It’s made from originally-grown rice that’s harvested and separated from its insoluble fiber without heating. Tocos are so creamy, delicious and a great superfood to add to your smoothie or latte. It’s a natural form of vitamin E.

Health Benefits: It has anti-cancer properties. It may help slow down plaque’s buildup in the arteries and lower cholesterol levels. Tocos are also antioxidants so they may help slow or reverse the damage to the skin due to free radicals. And best of all matcha helps your body use the fatty acids in the fat tissue to burn it into energy.

All the ingredient measurements are for 2 cups of smoothies. Please adjust according to how many you’d like to make. They are good in the glass jars or bottles up to 4 days in the fridge. See below for ingredients and directions that are required for each recipe.

Summer & Strawberry


2 cups Milk alternative (almond or coconut)

1 cup of fruit (strawberries, blueberries, or any other berries available)

1 banana or 2 dates (sweet substitute)

1 tablespoon of hempseeds (if the smoothie calls for)


Place ingredients in order starting with milk and then add in all the others ingredients in the blender or Vitamix. Blend for 30 seconds or until smooth.

Pour into glass jars to save or drink right away.

Your taste buds need a vacation


2 cups coconut milk or other milk alternatives

3 tablespoons of coconut cream

½ cup of pineapple

1 cup of mango

2 tablespoon of tocotreinol (if smoothie calls for)

A few mint leaves to decorate


Place ingredient in order starting with milk and then add in all the others ingredients. Blend for 30 seconds or until smooth.

Pour into glass jars to save or Place a few mint leaves on top of this smoothie if you are drinking drink right away.

Almond butter Berry Jam


2 cups milk alternative (almond or coconut)

1 cup of fruit strawberries

½ cup of blueberries

1 banana or 2 dates (sweet substitute)

1 tablespoon of tocotrienol powder

2 tablespoon of almond butter

Handful of goji berries for topping


Place ingredient in order starting with milk and then add in all the others ingredients except the goji berries in the blender or Vitamix. Blend for 30 seconds or until smooth. Pour into glass jars and top with goji berries.

The last two recipes are a no-brainer. All you need to do is place ingredients below of whichever you are making in the blender and measurement are per your reference. Usually, I use 1 teaspoon of dandelion or matcha to 8-10 oz of milk and 1-2 dates. Then in the blender they go and blend until foamy or smooth.  I hope you enjoy these yummy healthy alternative recipes. They are really delicious and so good for you. Your body will thanks you for taking such good care of yourself.

Bella’s Kitchen Smoothie Menu

Summer & StrawberryStrawberries, banana, hemp seeds, and almond milk

Your taste buds need a vacation- Pineapple, mango, coconut milk, coconut cream, tocotrienol powder, and fresh mint to decorate

Almond butter Berry Jam –banana, blueberry, strawberry, almond milk, tocotrienol powder, almond butter and sprinkle with Goji berries.

Coffee substitute- almond milk, dates, and dandelion tea powder

Healthy Matcha latte- matcha green tea, almond milk, and drizzle with honey

Products recommendation for healthier lifestyle.



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