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the tropical storm (greens + tropical amazingness)


This might be Rob and I’s favorite smoothie… mostly because it is so delicious! The tropical fruits add such a “vacation like” taste to this glass of goodness while the kale and spinach keep it clean eating.


Check out the incredible health benefits of these tropical fruits too. You might be surprised!

Kale – provides comprehensive support for the body’s detoxification system. There are over 45 flavonoids in kale. (Side note: flavonoids are incredible… they help protect your blood vessels from rupture or leakage, enhance the power of your vitamin C, protect cells from oxygen damage, and prevent excessive inflammation throughout your body. Thank you flavonoids!)

Spinach – great non-heme source of iron giving your body the energy it needs. Spinach is one of the best sources of dietary potassium and full of magnesium which helps with muscle and nerve function).

Banana – high in tryptophan (great for fighting the blues) & high in potassium with 3 grams of fiber!

– rich in pre-biotic dietary fiber, poly-phenolic flavonoid antioxidant compounds. Excellent source of vitamin-A, vitamin-B6, vitamin-C, vitamin-E and flavonoids like beta-carotene, alpha-carotene and beta-cryptoxanthin.

Pineapple – promotes healthy digestion with a proteolytic enzyme, bromelain. Bromelain digests food by breaking down protein. It has anti-inflammatory, anti-clotting and anti-cancer properties. Further, daily consumption can help fight against arthritis and indigestion. Further, pineapple is rich in B-complex vitamins like folate, thiamin, pyridoxine and minerals like copper, manganese and potassium.

Lemon – unique flavonoid compounds that have antioxidant and anti-cancer properties. Excellent source of vitamin C.

Chia seed – a seed grown in Mexico that means “strength” which makes sense because these little seeds give you a boost! Full of omega-3 fatty acids, 4 grams of protein, 11 grams of fiber (per 2 Tbsp), antioxidants and calcium all of which are easily absorbed!

Flax seed – full of omega-3 essential fatty acids…great heart-healthy effects! Fiber, both soluble and insoluble…power seed!

Coconut water – more potassium than four bananas (or so the claim!) It contains easily digested carbohydrate in the form of sugar and electrolytes making it very refreshing and hydrating!


2 cups of coconut water (or filtered water works great too)
3 cups kale
1 cup spinach
1 frozen banana
1 cup frozen mango
1 1/4 cup frozen pineapple
1/3 lemon, peel removed
2 tablespoons chia seeds
2 tablespoons ground flax seed
1 tablespoon agave (OR less! This makes for a very sweet smoothie)
2 ice cubes
2 brazil nuts (optional)


Blend it all together, adding more ice or water for the consistency you prefer. Then drink and imagine your on some tropical island…even if for just a few minutes.


Muesli a.k.a. ‘the new granola’


Muesli. The first time I was introduced to Muesli was when I lived in New Zealand back in 2003. While I found it bland and rather boring back then, now I have a new found love and respect for this delicious breakfast item (or ‘nice cream’ topper)


The difference between Muesli and Granola is simple. Granola is baked. Muesli is not. Granola typically has added sugar for sweetness and oil for crunch. Muesli is the raw version if you will.


This nutrient dense breakfast item is wonderful atop the tropical storm smoothie or a bed of yogurt with a little honey drizzled across the top. Eat it with fresh banana milk (1 frozen banana blended with 1 cup water and a dash of honey) or coconut milk for a quick breakfast on the go or even soak it the night before in milk and have a breakfast porridge waiting for you when you wake up. Really there are so many options.

You can not mess this up so take liberty when making your perfect blend. We make ours as follows.


3 cups gluten free thick cut oats (whole foods)
1 cup raw sprouted pumpkin seeds
1 cup raw sprouted sunflower seeds
1 cup raw walnuts, chopped
1 cup slivered almonds
1 cup currants (any dried fruit is a great option)
1 cup shredded coconut (sweetened or unsweetened)


Mix all the ingredients in a bowl and store in an air tight container. We like our Muesli pretty ‘nutty’ so we do a 2:1 ratio. We have double the nuts/seeds/fruit to oatmeal ratio but that is personal preference. We also choose sprouted nuts/seeds when we can because it is easier on your digestive system but raw or even toasted nuts and seeds will be just fine! You can not mess this up so take a look in your pantry and create your own!