Make Your Own Healthy Smoothie Station ~ Printable Labels

"I can recollect nothing more to say at present;

perhaps breakfast may assist my ideas..."

~ Jane Austen {in a Letter}

If you haven't realized this yet, everything becomes a celebration in the home when you enjoy being a keeper of the home. Things like making a simple breakfast is taken to the next level by one simple change. For instance, when my mother gifted us with a wonderful Nutribullet blender, our whole family had a renewed excitement toward our morning smoothies. The next thing you know, our extra jars were brought out, a special area was created and a smoothie station was born! My husband walked by laughing and said he was surprised I didn't label the jars. I just smiled as I was proud that he understood me, but also because he didn't give me enough credit. They were sitting in the printer tray.

The reasons we like smoothies for breakfast is, less mess in the morning, less thinking on what to make (and we are able to begin our homeschool schedule on time), they are a simple way to include all those nutrients (and raw foods) that we may be lacking in our "normal" meals (more on this later) and finally, they are just plain tasty!

Here is a quick summary for those that are new to healthy, morning smoothies:

~ Start with a liquid "base" of choice such as raw milk, coconut milk, coconut water, yogurt or kefir.

~ Add in some frozen fruit such as strawberries, blueberries, pineapple, raspberries, peaches, bananas, etc. (basically any fruit that your family enjoys). We flash freeze these fruits individually on cookie sheets and dump them into containers when they are in season but you can also purchase them frozen for convenience year round. I would encourage you to make it a point to freeze a tray of banana chunks each week. They are really helpful to improve favor and keep you full. They also give a real creamy consistency to the smoothie.

~ Add in some vegetables if you like! This is a great way to get down those greens such as a collard greens, kale, spinach and swiss chard!

~ Add in a natural sweetener (if you choose to) like raw honey, maple syrup or half of a banana (which is what we do).

~ And lastly, add in some "boosters"! This is the fun (and ultra health punch) part and where our labels come in! I will share some benefits for each of these ingredients and you can use what would be helpful for your family members. We end up putting in approx. 1/4 of a cup worth of "boosters" in one tall 16 oz. glass. Some options are:

• almonds ~ rich in monounsaturated fats (reduces risk of heart disease), magnesium and potassium.

• cocoa nibs ~ (this is the raw cocoa bean, unprocessed and without sugar) rich in magnesium, antioxidants, brain stimulating chemicals, helps body absorb calcium, fight disease, stabilize moods. Cacoa is high in magnesium (I once read that 80% of children are magnesium deficient. What is interesting is that a lack of it can hinder concentration and focus (think "ADD" here...). Once I began supplementing magnesium in our diets many moons ago, I noticed the attention span in our homeschool increased!) Also helpful for restless legs, and much, much more!

• cocoa powder ~ (this is the real cocoa bean powered, unprocessed and without sugar) same as above.

• cashews ~ rich in monounsaturated fats (reduces risk of heart disease). Contains 31% of the daily recommended value for copper, along with 23% for manganese, 20% for magnesium and 17% for phosphorus, add to that 12% of the daily recommended value for vitamin K (source).

• chia seeds ~ high in omega-3 and omega-6 fatty acids, good source of iron, calcium, zinc, high fiber content which helps stabilize blood sugar levels. Think of chia and flax as brain food. Many children are not getting these important omega's because of the unhealthy fast food lifestyle and this can affect brain development! Adding a few teaspoons in your children's (and your) smoothies will be such a blessing! 

• flax seeds ~ omega-3 fatty acids, dietary fiber, lowers cholesterol and strengthens the bones.

• goji berries ~ contains 21 trace minerals, 18 amino acids and richest known food source of carotenoids, rich source of vitamin C, is said to slow the aging process (not sure how that works though!), boosts brain cell counts, vitamin A which boosts immune response and eye health, prevents heart disease. 

• green powder ~ (food supplements made from a combination of vegetable "greens") rich in vitamins, high in antioxidants, minerals including potassium, calcium and magnesium and other plant nutrients that can help promote overall good health and prevent cancer (source).

• maca powder ~ contains 8 of the 9 essential amino acids, fiber, vitamins E and C, calcium, potassium, iron, immune boosting compounds, energy boosting and libido enhancing. Used for “tired blood” (anemia); chronic fatigue syndrome (CFS); and enhancing energy, stamina, athletic performance, memory, and fertility. Women use maca for female hormone imbalance, menstrual problems, and symptoms of menopause (source).

• oatmeal ~ high in fiber (makes you feel full so good addition for those who desire weight loss), lowers heart disease risk and LDL cholesterol.

• pumpkin seeds ~ lowers LDL cholesterol, strengthens bones and immune system, decreases the risk of certain cancers, high zinc content (great for men as it helps prevent prostate cancer), great source of protein and iron.

• sesame seeds ~ lowers LDL cholesterol,  prevents high blood pressure, protects body from liver damage, good source of calcium, anti-inflammatory properties.

• sunflower seeds ~ lowers LDL cholesterol, contains vitamin E (which prevents heart disease, relieves arthritis and asthma symptons), selenium which activates the DNA repair in damaged cells, kills cancer cells and detoxifies the liver.

There are so many options with these nutritional ingredients. I encourage you to be creative at your smoothie station! If you are interested in using our "booster" labels, you will find the printable HERE. I have found it helpful to cover the label with a piece of packing tape or clear contact paper to keep them in nice condition. There are also some blank labels for you to fill in your own foods.

"The kitchen (that is, your stomach) being out of order, the garret (the head) cannot be right, and every room in the house becomes affected. Remedy the evil in the kitchen, and all will be right in parlor and chamber. If you put improper food into the stomach, you play the mischief with it, and with the whole machine besides."

~ John Abernethy (1764-1831)

We have attempted to "jump start" the new year with a few health inspired posts this month. I hope they were helpful for those of you whose desire is to apply the golden concept of "prevention" in their lives. 

For Further Reading:

5 Simple Steps to a Healthier Life {and a Pep Talk}
20 Foods that Reduce Cancer Risk and Improve General Health
How to Make an Herbal Liquid Multi-Vitamin
Homemaker's Helper Herbal Tea Blend
"She Strengtheneth" ~ A Homemaker's Health
The Blessings of Old Fashioned Work {Your Health}

This post may be shared with some or all of the following link-ups: The Art of Home-Making Mondays, Modest Mom Monday's, Monday's Musings, Make Your Home Sing Monday, Good Morning Mondays,  The Scoop, Titus 2sdays, Titus 2 Tuesdays, Roses of Inspiration, Tuesdays with a Twist, Raising Homemakers, Wise Woman Link Up, Homestead Blog Hop,  Wow Us Wednesdays,  Coffee and Conversation, Homemaking Thursdays, Home Sweet Home, Our Simple Homestead, From the Farm Blog Hop, Front Porch Friday Blog Hop, Awesome Life Friday Link Up, Five Star Frou Frou Friday, Simply Natural Saturdays and Clever Chicks Blog Hop. Thank you lovely ladies for hosting these. Note: Some of the nutritional information was gleaned from the Nutribullet pocket guide.

Disclaimer: I am not a doctor. While I do seek scientific confirmation of the safety and effectiveness of the herbs and remedies I use, remember that using remedies is a personal decision. Nothing I say on this blog is approved by the FDA or intended to diagnose, treat or prevent disease. All things on this blog are my opinion or the opinion of others. Also, if you have a medical condition, are taking pharmaceutical drugs, or are pregnant, please consult your physician prior to taking herbs.