Whooooo! Luke and I are SO excited to share our first post together and what’s more fitting than a His & Hers Recipe for our Raw-Food Smoothies? I’ve been sharing a lot about them via stories and while I’ve been experimenting tons to make sure my first recipe is TASTY AND NUTRITIOUS, I’ll let Luke tell you HIS STORY and why these raw-food packed smoothies have become a daily part of his diet.
*Note that Luke eats 4 of these smoothies, plus one additional meal per day. He works out 4-6 days a week and requires a high-calorie and high protein diet to maintain his desired physique. Luke also snacks on anywhere between 3-4 raw fruits, 10-12 oz of nuts and a bar of chocolate per day.
Because I require less calories overall, I eat up to one full smoothie each day, plus one hot meal and 1-2 fresh fruits or veggies per day.
If there’s one thing people can hope to get out of green smoothies, what would it be?
Luke: Physical, emotional and spiritual energy will sky-rocket.
Lavenda: So, we can expect sky rockets? Like a prize in a cereal box?
Luke: That is the million dollar idea. We can be like McDonald happy meals, only green shakes. Toys in each one.
Let’s get personal. What originally drew YOU to drinking your greens instead of eating them?
Luke: A lot of greens are difficult to eat and take a long time to prepare. I found myself not enjoying the experience of gnawing on kale, chard, and broccoli. Blending them into a smoothie and make them taste delicious when mixed with specific fruits.
Lavenda: That’s SO true. I like the ease and portability of them. Especially how you store them in mason jars. When did you get that idea btw?
Luke: I steer clear of plastics due to BPA’s, so I looked for the most efficient and inexpensive way to store smoothies in glass. The 16oz jars work best for me, because I consider them to hold a complete meal for my nutritional needs.
Luke: It’s difficult to eat a 100% raw diet these days. But if you can, more power to you! I find myself in social situations where I’m at dinner with friends, hosting guests, at parties, or eating out with my kids that doesn’t always accommodate eating raw foods. Plus, I love a good hot meal every now and then to keep myself somewhat sane.
Experts say that consuming 50% of your foods raw is the “right” number. However, I’ve experienced a complete overhaul of my life through these diet choices, so I’ve been more motivated to eat as many raw foods as I can. 70/30 is the number I eventually landed on that works for me personally, as well as my lifestyle.
Lavenda: So you give in to social pressure from your two year old is what I’m hearing… Also, where does your amazing cook-of-a-girlfriend come into the picture? (hint hint)
Luke: Sometimes when my 2 year old doesn’t finish her Mac & Cheese, I eat it. After all I can’t let a delicious meal go to waste.
And hell yeah! I love eating a warm, delicious meal. My amazing cook-of-a-girlfriend makes the effort to prepare and eat healthy AND great tasting food, which is a God-given gift (her words) that I don’t always honor. My athletic background has me accustomed to using food as fuel instead of something to be enjoyed. She reminds me that good food, prepped correctly can be not only incredibly delicious, but fun.
Definitely mix enough fruit into the smoothie to ensure good taste.
I’ve found that green apples, frozen mangoes, coconut water, blue berries, peanut butter, flavored raw proteins powder, and cucumbers help with texture and taste.
We make our smoothies in a VitaMix blender and each recipe produces enough smoothie to fill three 16 oz Mason Jars. You can freeze the additional smoothies until the morning of OR you can cut these recipes in half to make 2 smaller smoothies if preferred.
4 tbsp coconut oil
One bushel broccoli
2 kale leaves
2 chard leaves
3 scoops (60 grams) raw plant based organic protein powder
1 cup pineapple
2 cups celery
3 cups almond milk
1/2 cup chia seeds
16 oz coconut water (add more for desired consistency)
1/2 cup hemp hearts
This contains about 33 grams of protein per 16 oz shake.
This is a bit sweeter & lower in protein.
1 cup almond milk
1/2 cup of coconut milk
2 cups of Mulberry Juice
(Or use Apple/ OJ to taste)
2 cups of fresh pineapple
3 cups frozen mango
1 cup of spinach
4 stalks of celery
2 cups of broccoli
4 medium carrots
16 tbsp chia seeds
16 tbsp hemp hearts
This contains 26.5 grams of protein per 16 oz shake.
NOTE: We strongly recommend using Organic Produce and liquids for the most trusted and greatest nutritional value. Blend your leafy greens with the liquids FIRST then chop your veggies to continue until fully liquified. These raw-vegan shakes will boost your energy in the short term and give you many anti-inflammatory and anti-oxidant benefits in the long run.