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, nutritious, and comprised of REAL FOOD ingredients. 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, what you enjoy, and what’s sustainable.

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 eating lifestyle. 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.

  • Use an environmentally friendly, toxin-free nut butter. It’s best to make your own.

  • Instead of oats (which are often added to make a smoothie more filling and are high on the glycemic index), consider using seeds that are nutrient-dense like chia seeds, flax seeds, or hemp seeds.

  • Choose a liquid base that is both sustainable and sugar-free. Be mindful that many nut milks are not environmentally friendly or safe due to massive water use and pesticides. Consider other options such as flax milk, hemp milk, or coconut water.

  • Instead of unnatural, chemical-based protein powders and smoothie mixes like HerbaLife, SlimFast, or other corporate models, use natural ingredients. Be aware that protein powders and other supplements are not regulated by the FDA and it is often impossible to find out what the ingredients entail.

  • Use fresh, organic fruits and vegetables (you can buy them fresh and freeze them overnight). If using prepackaged frozen fruit, be sure there is no added sugar or syrup. As always with produce, it’s best to choose a local variety.

  • Remember that you do not need smoothies to round out your healthy lifestyle. View these as more of a treat or dessert rather than a nutritional necessity. Our ancestors did not have blenders or ice, and they were optimally healthy.

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 handful blueberries

  • 1 handful raspberries

  • 6 ounces coconut water


  • 1/2 frozen banana

  • 1 tbsp nut butter

  • 1 scoop cacao powder (unsweetened)

  • 1/4 cup cold coffee

  • 1/2 cup coconut milk

  • mint leaves for garnish


  • handful frozen mango slices

  • juice from 1 orange

  • 1/2 C unsweetened vanilla coconut yogurt

  • 1/2 frozen banana

  • 1/2 cup coconut water