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Smoothies are a versatile and nutritious way to fuel your body with essential vitamins and minerals. So why do smoothies? What tools are needed to make smoothies? What are some simple smoothie recipes to try out? Are there any tips and tricks to be aware of? 

Lets dive in!


I view smoothies as vibrant elixirs that go beyond mere refreshment. Smoothies contain both soluble fiber (dissolves in water + body fluids and helps feed good gut bacteria) and insoluble fiber (absorbs liquids and sticks to other materials to help form stool). The soluble and insoluble fiber helps add bulk to stool, improve transit time, prevent constipation, and aid in carrying out excess toxic waste from the body. 


Smoothies are not just blended concoctions; they are powerful tools for revitalizing the body, promoting cellular regeneration, and optimizing overall well-being. These nutrition-packed beverages serve as a cornerstone for fostering sustainable health and vitality. Whether you’re looking for a quick breakfast option, a post-workout refuel, or a tasty treat, smoothies have got you covered.


Benefits of Smoothies

Smoothies are great because of the  convenience and time-saving aspect in preparation and cleanup, they are packed with vitamins, minerals, and antioxidants needed to help us go through our daily lives, they support hydration, aids in weight management and enhance the digestive health among many things: 


Let’s look at 9 ways in which we could benefit by drinking smoothies by supporting cellular health, overall well-being, and a sustainable approach to nutrition.

Nutrient Density: Smoothies are densely packed with essential nutrients, offering a wide array of vitamins, minerals, and antioxidants in one convenient and easily digestible form. The blending process retains the fiber and nutrients from fruits and vegetable

s, ensuring maximum absorption and utilization by the body.

Cellular Regeneration: The diverse range of antioxidants in smoothies supports cellular regeneration by neutralizing free radicals, reducing oxidative stress, and promoting overall cellular health. The Antioxidant-rich ingredients like berries, leafy greens, and superfoods help combat inflammation, a key factor in cellular degeneration.

Gut Microbiome Support: The fiber content in smoothies supports a healthy gut microbiome, promoting digestion, nutrient absorption, and overall gut health. Including ingredients rich in prebiotics, like bananas and oats, nourishes beneficial gut bacteria, fostering an environment for regenerative processes.


ased Protein and Healthy Fats: Smoothies can be customized to include plant-based proteins and healthy fats, crucial for cellular repair and regeneration. Ingredients such as nuts, seeds, and plant-based protein sources contribute essential amino acids and omega-3 fatty acids, supporting regenerative processes.

Mindful Nutrition and Seasonal Eating: Smoothies encourage mindful nutrition by incorporating a variety of seasonal, locally sourced ingredients, aligning with nature’s cycles. Seasonal eating ensures a diversity of nutrients and connects the body with the nutritional needs specific to each season.

Environmental Sustainability: Choosing sustainable and locally sourced ingredients for smoothies aligns with regenerative health practices by minimizing the environmental impact of food production and transportation. Reducing waste through mindful ingredient selection and sustainable practices contributes to a healthier planet, which is integral to overall well-being.

Individual Customization: Smoothies allow for individual customization based on personal health goals, preferences, and dietary needs. Customization ensures that each smoothie is tailored to meet specific nutritional requirements, supporting regenerative health on a personal level.

Consistent Ritual for Holistic Well-being: Establishing a consistent smoothie routine creates a mindful ritual that contributes to holistic well-being. The act of preparing and enjoying a smoothie daily fosters a sense of connection to one’s nutritional choices, promoting a regenerative lifestyle.

Tools and Accessories Needed 

In order to make the smoothie-making process more efficient and enjoyable, i keep the following things handy. You can tailor your equipment based on your preferences and the types of smoothies you plan to create.

Blender: I prefer a high-quality blender for achieving smooth and well-blended textures. I look for a blender with sufficient power to handle frozen fruits, ice, and leafy greens.


Cutting Board and Knife: I prefer wood cutting boards and a sharp knife for chopping and preparing fresh fruits and vegetables

Measuring Cups and Spoons: Its imperative to accurately measure ingredients, especially when following specific recipes or nutritional guidelines. What gets measured, get improved. 

Liquid Containers, Mason Jars or Reusable Cups: For serving and enjoying my smoothies, I prefer stainless steel or glass cups or pitchers for holding liquid bases like water, almond milk, or coconut water.  Mason jars are also great for storage.

Strainer, Nut Milk Bag/ Cheesecloth: For removing pulp or seeds from freshly squeezed citrus juice or homemade nut milk.I also have a cheesecloth and nut milk bag for straining the liquid and separating it from the pulp.

Ice Cube Trays: I don’t use this very often as cold ice bothers my gums and teeth, however i see the value in freezing fruit juices, coconut water, or other liquids to add a frosty touch to your smoothies.

Reusable Straws: I don’t often use straws and I recommend eco-friendly options like stainless steel, silicone, or bamboo straws to reduce waste.

Spatula or Rubber Scraper: These are very handy for scraping down the sides of the blender and ensuring all ingredients are well-blended and served

Grater or Zester: For adding citrus zest or grating fresh ginger into smoothies or for extra flavor.

High-Quality Ingredients: I prefer to align my smoothie choices with the seasons to optimize nutrient intake and because it’s much cheaper to find local produce based on season. I keep a good weekly stock of fresh fruits, vegetables, and high-quality protein sources like chia seeds, hemp seeds. I also have a monthly order of vegan organic plant based protein powder. I love adding EpiGenius Chocolate Protein Powder  or Power Shake 

Smoothie Ingredients

      • Hydration and Electrolyte Balance: Smoothies contribute to hydration and electrolyte balance, vital for cellular function and regeneration. Bases such as coconut water provide natural electrolytes, aiding in hydration at a cellular level and supporting the body’s regenerative processes.


    Liquid Base:
    • Plant-based milk (Almond, Hemp, Oat or coconut)
    • Coconut water
    • Fruit or vegetable fresh juice
    • Spring water
  • Fruits:
    • Apple
    • Berries (strawberries, blueberries, raspberries)
    • Banana
    • Mango
    • Peach
    • Papaya
    • Pineapple
    • Avocado
  • Vegetables:
    • Spinach
    • Arugula
    • Celery
    • Kale
    • Carrots
    • Cauliflower
    • Zuchini
    • Cucumber
  • Protein:
    • Plant Based Protein powder 
    • Nut butter (almond, macadamia)
    • Collagen
    • Silken tofu
    • Spirulina
    • Pumpkin seeds
    • Hemp seeds Heart
  • Fiber
    • Flaxseeds
    • Chia seeds
    • Psyllium husk
    • Rolled Oats 
  • Sweeteners
    • Honey or agave syrup for sweetness
    • Dates
    • Extras
    • Lime/Lemon
    • Ginger
    • Turmeric

Tips and Tricks

  • Safety Considerations:
    • Wash fruits and vegetables thoroughly.
    • Clean blender components after each use.
    • Be mindful of potential allergens
  • Proper Blending:
    • Ensure ingredients are well-chopped for even blending.
    • Start with the liquid base, followed by soft ingredients, and finish with ice or frozen items.
  • Customize to Taste:
    • Adjust sweetness by adding or reducing fruits and sweeteners.
    • Experiment with ingredient combinations to suit your preferences.
  • Temperature Control:
    • Use frozen fruits or add ice cubes for a refreshing chill.
    • For a warmer option, incorporate ingredients at room temperature and avoid ice.
  • Texture:
    • Balance the liquid and solid ingredients to achieve the desired consistency.
    • Keep it simple; too many ingredients can overwhelm the flavors.
  • Optimal Nutrition:
    • Ensure a mix of fruits, vegetables, and protein for a well-rounded nutritional profile.
  • Serving and Presentation:
    • Top with sliced fruits, nuts, or a sprinkle of granola for a visually appealing finish.
    • Serve in a clear glass to showcase vibrant colors.
  • Circular Economy
    • Create a compost bin for fruit and vegetable peels, cores, and pulp
    • Save citrus peels, apple cores etc to make homemade fruit vinegar
    • Transform vegetable peels and ends (carrot peels, celery ends, onion skins) into nutrient rich broth by simmering the scraps with water, herbs, and spices
  • Frozen is OK when Fresh is scarce
    • Frozen fruits and vegetables retain tons of nutrients and are an affordable option. Plus, frozen foods make smoothies extra thick and creamy.

Simple Smoothie Recipes

Berry Blast:

1 cup mixed berries (strawberries, blueberries, raspberries) frozen or unfrozen

1 banana

1 cup coconut water

1 tablespoon chia seeds

Ice cubes (optional)

Tropical Paradise:

1/2 cup pineapple chunks

1/2 cup mango chunks

1 banana

1 cup almond milk

1 tablespoon flaxseeds

Green Goddess:

1 cup spinach leaves

1/2 cucumber, peeled and sliced

1 green apple, cored and chopped

1 cup coconut water

1 tablespoon hemp seeds


Sweet Potato Yum

1 small sweet potato baked and cooled

1 cup unsweetened coconut milk

1/2 banana

1/2 teaspoon cinnamon

1 teaspoon organic vanilla 

1 teaspoon raw honey

1 tablespoon chia seeds

Ice (optional)

Citrus Zing:

3 orange, peeled

1/2 grapefruit, peeled

1 banana

Ice cubes (optional)

Chocolate Almond Butter Bliss:

2 tablespoons cocoa powder

1 banana

1 cup almond


Ice cubes (optional)

Cherry Almond Delight:

1 cup cherries, pitted

1/2 cup almonds

1 banana

1 cup coconut water

Ice cubes (optional)

Minty Freshness:

1 cup fresh mint leaves

1/2 cup cucumber, peeled and sliced

1 green apple, cored and chopped

1 cup coconut water

Ice cubes (optional)


Mangocado blend

1 cup mango (fresh or frozen), chopped

3 handfuls spinach

1/2 avocado peeled

1 cup (235 ml) almond milk

Peachy Keen:

1 cup peaches, sliced

1 banana

1 cup almond milk

1 tablespoon chia seeds

Ice cubes (optional)


Valentines Velvety

1 cup almond milk

1 banana

10 large strawberries

2 large pitted dates 

Anti-aging Antioxidant:

1 cup 

mixed berries (strawberries, blueberries, blackberries) frozen/unfrozen

1/2 cup spinach

1 banana

1 cup pomegranate juice

1 tablespoon flaxseeds

PowerShake Potent

1 Banana

3 tablespoons vegan protein shake

1 tablespoon Hemp Seeds

¼ cup Blueberries



Island Time

1/2 cup (120 mL) coconut water

1 mango

1 banana

1/2 peeled avocado

1 cup spinach



Cocodate Treat

1 ½ cups coconut milk (or your favorite non-dairy milk)

4 whole dried dates, de-pitted and chopped

1 Tbsp almond butter

1/4 tsp cinnamon

1 tsp vanilla extract

Pinch of sea salt


Berry and Beet

1 cup coconut water

2 small beets 

1/2 carrot

1/2 cup raspberries (fresh or frozen)

1/2 cup cherries (fresh or frozen)

1/2 cup strawberries (fresh or frozen)


Berry Maca

1 cup of mixed frozen or fresh berries (blueberries, raspberries, strawberries)

1/2 banana

1 cup hemp milk or almond milk

3tbs vegan protein shake

1 teaspoon maca powder

1 tablespoon coconut oil

1 teaspoon chia seeds

How to unlock the regenerative potential of smoothies, transforming them into a cornerstone of your holistic approach to health and vitality.

Choose organic fruits and vegetables to minimize exposure to harmful pesticides and maximize nutrient density. Prioritize locally sourced produce to support sustainability and reduce the environmental impact of food transportation.

Embrace a spectrum of colors in your smoothies to ensure a broad range of antioxidants, vitamins, and minerals. Rotate ingredients regularly to introduce diverse phytonutrients that contribute to cellular regeneration.

Incorporate Superfoods: Superfoods such as chia seeds, flaxseeds, spirulina, and hemp seeds are nutrient-dense and enhance the nutritional profile by providing a regenerative boost.

Utilize hydrating bases like coconut water, herbal teas, or infused water to support cellular hydration which is a crucial element of regenerative health.

Ensure a harmonious blend of macronutrients by incorporating a mix of fruits, vegetables, healthy fats (avocado, nuts, seeds), and plant-based proteins (plant-based protein powders, tofu,).

Include ingredients rich in fiber, such as leafy greens and fruits with skins, to promote a healthy gut microbiome, support digestion and nutrient absorption.

Align your smoothie choices with the seasons to optimize nutrient intake and connect with the natural rhythm of local produce availability

Consider the environmental impact of your smoothie choices. Choose reusable straws, cups, and utensils, and minimize food waste by repurposing fruit and vegetable scraps in other recipes, feeding the scraps to animals or even composting to provide manure for new and upcoming produce.

Tailor your smoothies to your individual needs, preferences, and health goals. Listen to your body and adjust ingredient ratios based on how you feel, fostering a deeper connection to your nutritional needs. Make it a lifestyle. 

Establish a consistent smoothie routine to integrate this regenerative practice into your daily life. Approach smoothie creation as a mindful ritual, appreciating the nourishment you provide to your body.



Shiitake mushroom for lunch (sauteed)Shiitake Mushrooms

Growing mushrooms on logs involves drilling holes in hardwood logs, inserting mushroom spawn, sealing the holes, and allowing the mycelium to colonize the wood. After colonization, the logs produce mushrooms, requiring maintenance for moisture and care to sustain continuous harvests over several years.

How to prepare

Shiitake mushrooms are incredibly versatile and can be prepared in various ways:

Sauteed or Stir-Fried: Heat a bit of oil (olive, sesame, or vegetable oil) in a pan over medium-high heat. Add sliced shiitake mushrooms and cook for a few minutes until they turn golden brown and tender. You can add garlic, soy sauce, or herbs for extra flavor. Check out how i made lunch using sauteed shiitake mushrooms.

Roasted: Toss whole or sliced shiitake mushrooms with olive oil, salt, pepper, and any desired herbs or spices. Spread them on a baking sheet and roast in the oven at 400°F (200°C) for about 15-20 minutes until they’re crispy around the edges.

Grilled: Marinate shiitake mushrooms in a mixture of olive oil, balsamic vinegar, garlic, and herbs for about 30 minutes. Then, grill them over medium-high heat for a few minutes on each side until they’re nicely charred and tender.

  1. In Soups and Stir-Fries: Add sliced or diced shiitake mushrooms to soups, stews, or stir-fries during the cooking process. They add depth of flavor and a meaty texture to these dishes.

  2. Stuffed: Remove the stems from large shiitake mushrooms, fill the caps with a mixture of breadcrumbs, herbs, cheese, and any desired fillings. Bake them in the oven until they’re golden brown and cooked through.

shiitake growing on logs

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Fruit Combinations

Optimize the benefits of eating produce
Food preparation and combinations can affect the absorption of dietary compounds in foods.
For example the enzyme polyphenol oxidase (PPO) in certain fruits like bananas can reduce the absorption of heart-healthy flavanols, especially when combined with flavanol-rich ingredients like berries
Acid Fruits
Sub-acid fruits
Sweet Fruits

Dairy Free Milk