September 14, 2016 Sue Mowrer


For the past few months, I’ve been on a mission to eat more protein and green vegetables.   As someone who considered a good cup of coffee my breakfast  – with  maybe a glass of juice if I wanted to be “healthier” – this has been quite a change in my morning routine.

So I’ve been trying out various smoothie recipes, which is a handy way to get all sorts of nutritious foods  in one glass.  My first favorite was yogurt, protein powder, a bit of orange juice and frozen fruit. Delicious, but probably more sugar than I need on a daily basis.

Kari is my smoothie guru; she really knows her way around a green drink! She pointed out that the ginger juice I was using had as much sugar per serving as a soda.  She’s introduced me to green smoothies that use lemon and fresh ginger or almond milk as a way to add flavor, and have very little, if any, sugar.

Here’s a smoothie recipe from that doesn’t have any added sugar, or fruit (though technically avocado & cucumber fall into the fruit category, they barely have any.)

Fruit Free Green Monster Protein Smoothie

Ingredients (Serves 1)

  • 2 large handfuls of organic baby spinach
  • 1 cup (250ml) unsweetened almond milk
  • 1 scoop (25g) protein powder
  • 1/2 a LARGE avocado…or 1 full small avocado; approx. 100g/3.5 oz
  • Optional:  Ginger, 1/2 tsp pure vanilla extract, dash or two of cinnamon…a few fresh mint leaves!

Instructions:  Blend all ingredients together in a high speed blender.

Sweeten to taste and blend in optional extras,  Will keep in the fridge for a good 24 hours if you decide to hold on to some or all of it for later!

Recipe and Photo from

Our friend Jeannie Oliver also wrote recently about low sugar juices and smoothies.  Here’s her take:

“Have you ever read the label on one of those bottled green juices at the store? Let’s look at the Naked Green Machine “smoothie” for an example: it contains a whopping 53 grams of sugar! That’s the equivalent of 10.5 teaspoons of sugar! It has only 4 grams of protein and zero grams of fiber or fat. Healthy fat is necessary for absorption of fat-soluble vitamins A, D, E and K, so without it you’re not absorbing those wonderful phytonutrients you should be getting from a green juice or smoothie.

Typically I recommend blending whole veggies and low-sugar fruits into a smoothie instead of juicing, but for those of you who just love your green juices, here’s a great recipe for you to try.  This juice is low-sugar and packed with antioxidants and the oil will help you reap the benefits of the fat-soluble vitamins.”

So for those of you who prefer to juice, here’s her recipe for a Green Good Morning.

Good Morning Green Juice


  • 1/2 bunch organic kale
  • 1/2 organic cucumber
  • 1/2 cup organic parsley
  • 1 celery stick
  • 1/2 peeled organic lemon
  • 1/2 green apple
  • 1 thin slice of ginger root
  • 1 Tbsp organic extra virgin olive oil or flax seed oil


  1. Push ingredients through the juicer one at a time.
  2. Put the cucumber and celery through last to flush through all of the ingredients.
  3. Pour and drink soon after making.




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