What's A Smoothie?


They have been called many things over the years and a smoothie is one.

Call it a smoothie if you want but not a meal replacement shake. It IS a meal. This is an easy drinking, easily digested, easily portable, nutrient loaded powerhouse to which unlimited ingredients can be added to keep it interesting. Experimenting with different milks, juices, waters, nut butters, oils, and even vegetables is the best way to put together a repertoire of your favorite combinations.



By loading a blender up with ingredients such as frozen fruit, coconut milk, protein powder, and a fresh juice, you are guaranteed to supply your body with a host of nutrients to start your day. Not only is it macerated for easy digestion, it is portable, takes seconds to make, extra can be made for later, and most of the ingredients, store easily, do not spoil rapidly and are ready for action at a moments notice. Knowing that you can create a perfectly ratio’d meal in seconds and take the hassle out of putting a breakfast together is a definite relief first thing in the morning.


Watch Out!

What began as a healthy breakfast idea can easily turn into a huge cup of carbs and sugar. Fruit is awesome for phytonutrients, vitamins, minerals, and enzymes, but still, it contains a lot of Fructose, which after visiting the Liver can spike your insulin levels quicker than an NFL wide receiver! ALWAYS, add protein and fat to balance things out and stay off the Insulin Rollercoaster.

Keeping It Interesting

The recipes below are only a guide. If you like chocolate, add some cocoa powder. Vanilla? Add some vanilla extract. If you don’t like the seeds in blackberries, strawberries, or raspberries, buy mango, pineapple, and blueberries. Hey, if you like the taste of coffee and desire a little afternoon pick-me-up, dump in a shot or two of espresso.

That's the great thing about shakes: experimenting to find out what you like and changing it up keeps your taste buds from getting bored. If you find one you like and want to share with the Urban Caveman community, email me and I will post it.


Bag The Label

Shakes have for years been associated with bodybuilding, as a weight loss supplement, or something to be use as an addition or supplement to regular meals. Although these sects do utilize shakes for their purposes, people of all ages with different purposes should see a golden opportunity to reap the benefits by creating a simple and portable meal that is packed with nutrients…in a nutrient deficient world.

In The Beginning (extracted from Wikipedia)

In the early 1970s, the co-founder of Smoothie King, Stephen Kuhnau, began selling blended fruit drinks under the name "smoothie". However, Kuhnau admits that he "didn't invent the word smoothie"; instead, he states that the term dates back to the "fruit and fruit juice based drinks made by the Hippies" in the late 1960s. In the 1980s, the increasing popularity of sports and fitness led to the marketing of supplement-fortified health food products. During this time, the first specialized juice and smoothie bars opened. By the 2000s, the "juice and smoothie industry [was] a multi-billion dollar industry."


Although there is no one perfect way to make a shake or required ingredients, the goal is to have all 3 Macronutrients contained within it: Protein, Fat, Carbohydrate. The Protein and some Fat come from the protein powder, STRUCTURE being the pinnacle example. Additional Fat comes from coconut milk and the Carbohydrate supplied by the frozen fruit and juice. All ingredients can be modified, but ensuring that there is Protein and Fat in your shake creates a balanced meal that is fulfilling and eliminates cravings.


As an example, a typical shake of mine may look like this:


½ cup Coconut Milk

½ cup Odwalla Green Juice

¼ cup frozen blueberries

¼ cup frozen mangos

1 scoop Structure Protein Powder


This Yields:

264 calories

23 grams Protein

30 grams Carbohydrate

20 grams Fat


Adding a teaspoon of nut butter changes it to:

359 calories

27 grams Protein

33 grams Carb

28 grams Fat

* Typically I increase to 2 scoops of STRUCTURE, ¾ cup coconut milk, ¾ cup juice add a bit more fruit, and ½ water so there is enough for a second shake later in the morning.

Other Tasty Ideas

- Avocado: more good fat, smooth, creamy, good texture, nutty taste

- Kale: the powerhouse of leaves. (don’t freak out, you’ll hardly taste it!)

- Lemon: a little acidic zing, great for the liver

- Beet: the Pancreas loves it, phytochemicals

- Nuts: add some crunch with 6 walnuts

- Coconut Flakes instead of milk, use water