Triple Berry Burst

Triple_Berry_Burst | www.smoothieburst.comI made this smoothie last week and my three year old gobbled it right up. I shouldn’t be overly surprised because pink is her favourite colour, so I could pretty much give her anything pink and she would love it. Either way, it gave me so much joy to see her so content snacking on her healthy smoothie.

5.0 from 2 reviews
Triple Berry Burst
This smoothie serves 2. It makes 4 cups total.
  • 2 cups frozen strawberries
  • 1 cup frozen raspberries
  • 1 tablespoon chia seeds
  • 1 tablespoon goji berries
  • 1 frozen banana
  • 1 tablespoon coconut oil
  1. Soak the chia seeds and goji berries in water for approx. 15 minutes before blending.




7-day-smoothie-challenge 7 Days to a Healthier You!

I’ve completely dropped the ball this past month in the smoothie department. The stress of Christmas and a month long virus took everything out of me. During a month when I probably needed smoothies the most, my massive ‘to do’ list ended up getting the best of me.

Even though I’m a little late to the game on this whole new years resolution thing, I want to kick start a smoothie challenge to renew and restore my body and mind. Are you ready for a health reboot?

I want to keep this challenge straight forward. I believe that smoothies should be easy when it comes to clean eating. There are only four simple rules to this challenge, and the last one isn’t a rule, just something that I’ll be following, but I suggest you do it too, so we can each follow along and inspire each other during this challenge…

  1. Drink one clean eating smoothie, once a day, for 7 days
  2. Continue to eat your regular meals – just add in a smoothie to the mix as a snack or a meal replacement.
  3. Try to include a good balance of protein, fruit and/or vegetables and healthy fats in each smoothie. If you can add in a smoothie booster even better!
  4. Post your smoothie recipe on social media with the hashtag #SmoothieBurstChallenge so we can follow along each day and see what great smoothies you are making.

Pretty easy right?

Here are some tips:

  • PREPARE – Make sure you are prepared before you start the challenge. Try to stock your kitchen with a couple smoothie basics like unsweetened almond milk, almond butter, bananas (I peel and freeze mine), chia seeds, frozen berries and some greens. I always aim to have all of the ingredients found on this list stocked in our house, so I have lots of options. You’ll also find some recommended smoothie booster ideas on this list. I try to buy organic ingredients, but I know this isn’t always feasible.
  • PORTION – Have a smoothie once a day as a snack or meal replacement. If you are having one as a meal, make sure there is lots of protein added. I like to add avocado, chia seeds, hemp hearts and almond butter as a healthy protein into my smoothies. This will keep you full longer. Tip: If you are having a smoothie add approximately 10 grams of protein and for a meal approximately 30 grams of protein.*
  • QUANTITY – Drink at least 2 cups of your smoothie each day. Most of my recipes are 4 cups (which would be 2 servings) so you can do the challenge with your partner OR just make ½ of the recipe if you are following one of my recipes. I find smoothies don’t keep very well. If you have any tips please share!
  • RECIPES – My recipes are listed on this website to inspire you, I think they are pretty yummy, but feel free to explore and create your own. Hopefully we can inspire each other.

I’ll be starting the challenge on Monday, January 19 and posting my first smoothie recipe then and I look forward to seeing yours.

Strive for progress not perfection. Some of you have expressed an interest in juicing during this challenge and I look forward to seeing what you come up with. It’s important that we each do what’s best for ourself. Good luck! xo

*I’ll be posting some information this weekend on whole, clean eating protein options to add into our smoothies.




Tropical Anti-Inflammatory Smoothie


I just returned from a two week vacation in Maui. It’s always so nice escaping the cold this time of year. One of my favourite parts of the trip was my morning run in my shorts and tank top along the boardwalk in Kaanapali. We would always end our run on the beach with the waves crashing into our legs. It was bliss.

The only downside of travelling for me is the plane ride. Besides all the germs that are circulating in the air, I never feel good when I step off of a plane. I always feel bloated because of water retention and I also feel inflammation in my joints which is quite common after a journey for people who suffer from inflammation. I’ve had periods of inflammation in my joints after both of my kids were born. I think it may be tied to nursing, but I still haven’t been able to get to the bottom of it yet.

I’ve seeing a lot of posts lately on the benefits of turmeric and how it helps with inflammation. Turmeric is used a lot in Indian food and has many health benefits. The active compound is curcumin and in addition to its anti-inflammatory benefits, it’s a great antioxidant among other things. I’ve never used fresh turmeric before in a smoothie, so I thought I would give it a try.

The rest of the flavours in this smoothie were inspired Hawaii. I picked a banana right off of a tree this trip on a farm in Lahaina. Here is a completely random fact I learned while visiting this farm, a banana tree only grows one batch of bananas in its life and then it dies and another tree grows in its place. Crazy, hey?

Tropical Anti-Inflammatory Smoothie
  • 1 cup coconut milk
  • ½ cup - 1 cup water
  • 1 teaspoon fresh ground turmeric
  • 1 teaspoon fresh ground ginger
  • 1 cup organic frozen spinach
  • 2 cup frozen mango chunks
  • 1 frozen banana
  • 1 tablespoon hemp seeds
  1. Blend the coconut milk with the spinach, turmeric and ginger first. Slowly add in the fruit and add in the water as needed until you've reach your perfect smoothie consistency.