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.


Chocolate Mint Smoothie


CACOA. Pronounced Ca-Cow. Heard of it? Cacoa is the purest form of chocolate you can consume.

Cacoa is raw and much less processed than cocoa. Cacao is thought to be the highest source of antioxidants and the highest source of magnesium of all foods. Cacao beans contain more antioxidants than blueberries, acai berries, or red wine. It’s also a mood-enhancer!

I layered this smoothie with chocolate and mint smoothie flavours. The smoothie looks much more appetizing when its layered. When the two flavours are mixed together it’s a brownish colour and not the most appetizing looking. However, it tastes the same either way, so if you’re strapped for time, just throw all of the ingredients in the blender and blend away.

Here are the ingredients for the mint smoothie: water, frozen spinach, mint leaves, avocado and peppermint extract.


Here are the ingredients for the chocolate smoothie: cacao, unsweetened almond milk, frozen banana and organic pure maple syrup.Chocolate_Smoothie_Ingredients

Chocolate Mint Smoothie
  • Chocolate Smoothie:
  • • 1 - 1½ cup unsweetened organic almond milk (depends how thick you like it)
  • • 1½ frozen banana
  • • 1 tablespoon cacoa
  • • 1 tablespoon organic pure maple syrup
  • • 1 handful ice
  • Mint Smoothie:
  • • 1 avocado
  • • 1 cup frozen spinach
  • • 4-6 mint leaves
  • • ⅛ tsp peppermint extract
  • • handful ice cubes
  • • ½ cup to 1 cup water (depends on how thick you like it)
  1. For a layered smoothie:
  2. Throw all of the green smoothie ingredients into the blender with a handful of ice. Blend together and pour ½ of the smoothie in your cup and place in the freezer. Pout the other half in the fridge.
  3. Clean the blender and make the chocolate smoothie. Add a handful of ice into the ingredients. Once blended, pour onto of the first glen layer and then pour a final layer of the green smoothie onto.
  4. You will have 1 cup of chocolate smoothie remaining and some mint smoothie is making in a large mason jar like the one pictured.
  5. If you don't have the time to make a layered smoothie, pour all of the ingredients into the blender together with ice and blend until smooth.
Nutrition Information
Serving size: 2 Calories: 695 Fat: 43g Carbohydrates: 79.9g Sodium: 204mg Protein: 10.1g


Lemony Mango Burst


Whenever I eat a mango I instantly start dreaming of the sweet air, warm breeze and hot sun in Hawaii. Mangos are my husband’s favourite fruit and whenever we vacation in Hawaii we share a mango with our breakfast in the morning. It was actually my husband who introduced me to the combination of lemon and mango. It’s divine!

When I saw mangos for sale at my local grocery store, I knew I needed to make a lemon mango smoothie. It was exactly what I needed to start dreaming about our upcoming vacation to Hawaii.

I made this smoothie for my morning snack last week. I saved some for my daughter and brought it with me when I picked her up from school. I wasn’t sure what my daughter would think of this smoothie because of the colour, but when she drank it she said “mmm, delicious!”

I was also happy to find out that mangos offer a generous amount of vitamin C and vitamin A, plus 25 different kinds of carotenoids to help keep my immune system healthy and strong. Since I seem to be fighting off a different cold each week, I need all the extra vitamins I can find.Lemon_Mango_Spinach

Lemony Mango Burst
  • 1 cup spinach
  • 1 heaping cup fresh mango cubes
  • ½ lemon
  • 1 tablespoon coconut oil
  • 1 tablespoon chia seeds
  • 1 cup ice
  • ½ cup water
  1. pre soak the chia seeds in a little bit of water for about 15 minutes before adding into the smoothie.
Nutrition Information
Serving size: 2 Calories: 206 Fat: 15.4 Carbohydrates: 18.5g Sugar: 12.8g Sodium: 34mg Fiber: 4.8g Protein: 2.8g


Triple Green Smoothie

Triple_Green_Smoothie |

I’ve recently started to enjoy perusing the produce aisle at my local grocery store to see what fresh fruits I can pick up for my next smoothie.

In the past, I would typically rush through the produce section and head straight to the apples, bananas and oranges to get what I needed and leave.

I’ve obviously gotten a lot more adventurous with my fruits and I now enjoy taking my time to look over each piece.

I was giddy when I saw these adorable mini pears. How cute are they? There were four types of mini pears and I decided to get a bunch of the Forelle Pears and Seckel Pears.Triple_Green_Smoothie

I recently read in my local newspaper that a kiwi has more vitamin C than an orange and more potassium than a banana. Plus, the edible seeds contain omega-3 fatty acids.

I was super surprised and knew I need to add one into my next green smoothie. Voila, the triple green smoothie was created with pear, kiwi and spinach.Triple_Green_Smoothie

Triple Green Smoothie
  • 1 cup spinach
  • 3 mini pears
  • 2 kiwis
  • 1 frozen banana
  • 1 cup water
  • 1 handful ice
Nutrition Information
Serving size: 2 Calories: 447 Fat: 1.4g Carbohydrates: 115g Sugar: 68.8g Sodium: 34mg Fiber: 21.6g Protein: 5.3g


Kale Pineapple Ginger Smoothie

Kale-Pineapple-Ginger-Smoothie | www.smoothieburst.comI wish I had tried this smoothie when I was pregnant. I had the worst morning sickness and I consumed copious amounts of ginger each week in various forms to help with the nausea. I also craved citrus fruits, so I’m pretty sure this smoothie would have been a perfect pregnancy fix.

I used fresh, organic kale in this recipe with frozen pineapple. I really like the taste of ginger, so I grated and added a lot into the blender. However, it is definitely the dominant flavour, so you will have to use your best judgement based on your liking. I suggest starting with just a little, taste the smoothie and then add some more.

I always feel super healthy whenever I drink a green smoothie. I felt like my system was completely cleansed after I drank this.

Kale Pineapple Ginger Smoothie
Serves: 2
  • 1 cup kale
  • 2 cups frozen pineapple
  • 1.5 cups coconut water
  • 1 cup ice
  • grated ginger to taste
Nutrition Information
Serving size: 2 Calories: 287 Fat: 0.4g Trans fat: 0.0g Carbohydrates: 72.8g Sugar: 55g Sodium: 71 mg Protein: 3.8g



Green Warrior Smoothie

Green-Warrior-Smoothie |

After Halloween and a fairly unproductive, unhealthy weekend, my body was craving nourishment this morning. I needed something that was simple and that would help me fight off this cold. We had eggs for breakfast today, so I wanted something fairly light and easy for my morning snack.

Oranges and bananas blend nicely together and really overpower the spinach taste in this smoothie. I also love that this smoothie only has 3 ingredients in it – 4 if you want to count the cup of ice.

I wouldn’t have this smoothie as a meal replacement. I drank it at 11:00 for my mid morning snack on the way to pick my eldest up from school and I was hungry for lunch by noon. But it was exactly what I needed. I have a feeling I’ll be incorporating mandarin oranges into a lot of my smoothies these next couple of months.

Simple Green Warrior Smoothie
  • 1 cup frozen organic spinach
  • 1 frozen banana
  • 2 mandarin oranges
  • 1 cup ice
Add in a tablespoon of hemp seeds if you want some added protein.
Nutrition Information
Serving size: 1 Calories: 314 Fat: 0.3g Carbohydrates: 75.6g Sugar: 62.8g Fiber: 7.7g Protein: 5.1g