The following are recipes for smoothies in every color. All-natural smoothies can be made in an infinite number of ways, so keep in mind that these are just some examples of combinations that we have found to be tasty and nutritious and within the bounds of an ancestral diet. These are general guidelines to follow in case you’re just starting to make smoothies or in case you make them all the time and you’re running out of ideas. You can try these recipes exactly as they are or mix it up with different ingredients of your choice, depending on what’s available in your area and what you enjoy.

KEEP IN MIND: Smoothies are an excellent way to pack in a variety of healthy foods in one small, easy to prepare serving. There are a lot of common smoothie ingredients that are actually unhealthy and/or do not follow an ancestral diet. The following is a list of common unhealthy smoothie ingredients with better alternatives:

  • Instead of white sugar, brown sugar, Stevia, Sweet n Low, or other unnatural and processed sweeteners, use raw honey, coconut sugar, natural maple syrup, or simply rely on the sweetness of the fruit that you choose.
  • Instead of unnatural, processed peanut butter, use raw, organic nut butters like almond butter, hazelnut butter, sunflower butter, OR of course any of these nuts that you have ground and crushed yourself in raw form.
  • Instead of oats (which are often added to make a smoothie more filling), use seeds that are nutrient-dense and much healthier for you like chia seeds, flax seeds, or hemp seeds.
  • Instead of dairy and soy products like milk, soy milk, yogurt, greek yogurt, frozen yogurt, or ice cream, use non-dairy, non-soy alternatives like coconut milk, coconut yogurt, or almond milk… and be sure to get the unsweetened version.
  • Instead of unnatural, chemical-based protein powders and smoothie mixes like HerbaLife, SlimFast, or other corporate models, use natural ingredients. Some protein powders are okay as they contain mostly natural ingredients, but do your research and make sure that what you’re using is safe.
  • Instead of canned fruits or vegetables which are often stripped of nutrients and full of GMOs and pesticides, use fresh, organic fruits and vegetables. If using frozen fruit, be sure there is no added sugar or syrup.
  • Instead of fruit juices from a can or bottle (which tend to be heavily sweetened with processed sugar), use the juices from natural fruit and/or add water, ice, coconut milk, almond milk, or coconut water, for more of a liquid base.

DIRECTIONS (for all smoothies): Add all ingredients in a blender and blend until smooth. Adjust amounts of liquids to desired consistency.


  • 1 beet
  • 1/2 apple
  • handful raspberries +
  • 2 slices lemon (juice only) +
  • handful strawberries
  • 12 ounces coconut water


  • 2 slices pineapple
  • 1/2 frozen banana
  • 1 cup coconut milk
  • 1 tsp raw honey


  • 1/2 avocado +
  • handful kale +
  • 1/2 frozen banana
  • 1 cup coconut milk
  • 2 tsp natural, raw honey


  • 1 dragonfruit
  • half handful blueberries
  • handful raspberries
  • 6 ounces coconut water


  • 1/2 frozen banana
  • 1 tbsp almond butter
  • 1 scoop chocolate protein powder (shop around for a good one)
  • 1/2 tsp coffee grounds
  • 1 cup coconut milk
  • mint leaves for garnish


  • handful frozen mango slices
  • 1/2 orange +
  • 1/4 grapefruit
  • 1/2 banana
  • 1/2 cup coconut water