Green Dream Juice and Smoothie Recipe

Ingredients for Green Dream Juice

These two recipes are smooth, mild, and cooling…perfect for easy drinking on a hot day.

Recipe for Green Dream Juice

makes approximately 40 ouncesGreen Dream Juice

  • 2 large organic apples, cored and cut to fit in juicer – I recommend Golden Delicious or Fuji
  • 2 large cucumbers, peeled
  • 2 limes, peeled
  • 1 inch fresh ginger – No need to peel
  • 4 leaves green kale with stalks – Red kale won’t change the taste of the juice, but it will definitely change the color!

Recipe for Green Dream Smoothie

makes approximately 20 ouncesGreen Dream Smoothie

  • 1 large cucumber, peeled
  • 1 lime, peel cut away
  • 1 large organic apples, cored and cut – I recommend Golden Delicious or Fuji
  • ½ inch fresh ginger, peeled or 1 teaspoon ginger juice 
  • 1 green kale leaf with stalk
  • 2-3 ice cubes

Add ingredients in order listed in a powerful blender, like Vita-Mix, and blend until smooth. Add a small amount of liquid (coconut water, almond milk, etc.) if needed to help the blending process.

6 Easy Ways to Naturally Increase Your Energy Level

Before you reach for another coffee or energy drink to keep you going, try one of these all-natural energy tips.  They may not give you wings, but you’ll get enough of a lift to happily get on with your day.  And you won’t get the jitters or miss any shuteye later from overdoing it on caffeine.

6 Easy Ways to Naturally Increase Your Energy Level

  1. Sniff some peppermint.  Peppermint isn’t just for freshening up your breath. Inhaling the fragrance of peppermint oil increases mental concentration and alertness.  A drop or two of peppermint on the tongue is another method of boosting clarity.  But make sure your peppermint oil is from a trusted company that only uses 100% pure therapeutic grade, like Young Living Essential Oils.
  2. Take a stretch break.  Loosening up stiff muscles can relieve discomfort, providing an immediate energy lift.  Adding deep breathing while you stretch will send energizing oxygen to all the places you need it…like your brain!
  3. Giggle, guffaw, and LOL.  Even the National Institute of Health agrees laughing boosts your mood.  Laughing releases stress and tension, two major enemies of energy and well-being.  So go ahead and watch that funny video on YouTube everyone’s raving about. 
  4. Spritz some B12.  As we get older, it’s more likely we’ll become deficient in vitamin B12.  What’s so great about this vitamin?  It supports feelings of well-being, mental alertness, concentration, and memory!  Using a spray version makes it easy to get your B12 fix whenever you need it, and is the quickest method of absorption.
  5. Eat your kale.  Dark leafy greens like chard, collards, and kale are the perfect foods to eat when you’re feeling low.  These veggies are packed with nutrients that will give you a major lift and keep you there.  Incorporating dark leafy greens in a smoothie is a sweet way to get your fill, such as in my post 2 Green Smoothies, 6 Ways to Enjoy Them.  (Take a look at my Recipes section for more ideas.)
  6. Take a “good things” inventory.  Pause for a minute to think about–or better yet, write down–all the good things going on in your life.  Focusing on the positive will elevate your mind space to a happy place.  And happy places are always more energetic, don’t you think?

Got an energy-boosting tip that works for you?

Let us know in the comments section below!

Super-Natural Recovery Shake

©2010 Kristin Conroy

After a massively draining–but equally rewarding–workout last week, I wanted to whip up a shake that would help my muscles recover from exhaustion as well as replenish my energy stores.  This is what I came up with, a shake that is supernatural.  (Meant to be a double entendre–as in “very natural” and “extraordinary.”)  For about 250 calories*, you can delight in a superhealthy meal that will supercharge your body!  I chose each ingredient for specific beneficial reasons:

  • Banana – Potassium to prevent cramping and quick-energy carbs your muscles need to aid recovery.  Vitamin C to combat germy gyms and the hit your immune system takes from heavy exercise.  Bananas also help your body absorb calcium–strong bones under your strong muscles!  Plus, fiber to fill up your tummy and natural sweetness to please your taste buds.
  • Bok Choy – Always like to sneak in some leafy greens.  Great choice because its mild flavor doesn’t interfere with the taste of the shake.  While its flavor disappears in the beverage, its benefits don’t–this low-cal veggie has lots of vitamins along with calcium and potassium.
  • Coconut Water – Replaces electrolytes (potassium, magnesium, calcium, sodium, and phosphorous) lost during sweating.
  • Ginger – Anti-inflammatory properties soothe stressed joints.  Effective against nausea, dizziness, and headaches, which will help those who tend to feel sick from tough workouts.  Also boots immune system.
  • Green Tea – Chock-full of antioxidants with some caffeine to pick up energy levels.  Promotes fat loss, along with a ton of other benefits.
  • Maca Powder – Increases stamina and fights fatigue.  Contains amino acids, which are essential for muscle repair, growth, and performance.
  • Mint – Cooling effect on body, and eases headaches and nausea.
  • Protein Powder – “Feed” muscles within 30 minutes of the end of your workout.  Otherwise, they’ll use their own reserves and essentially start eating themselves.  You want to build/maintain muscle, not lose it!  For active men, shoot for approximately 30-35 grams per serving.  For active women, aim for about 18-22 grams per serving.

based on 100 calorie protein powder


Pale green frothy refreshment!

Serving size is 35 ounces.  If you’d rather not drink such a large shake, I recommend steeping tea in a ½ cup water instead of 1 cup to reduce volume.

½ cup coconut water

1 cup green tea, cooled (Make with 1 or 2 tea bags.  To speed up cooling time, steep in ½ cup hot water for a few minutes then add ½ cup cold water)

protein powder, unflavored if possible  (I use either Harmonized Protein or Raw Protein)

1 teaspoon maca powder

1 small banana

¼-inch slice fresh ginger

handful fresh mint sprigs

1 piece bok choy, stalk and leaves

1 cup ice

Add all ingredients in high-power blender and process until smooth and frothy.


Peanut Butter and Jelly Smoothie


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There’s something very comforting about a peanut butter and jelly sandwich. Probably because it’s closely linked to childhood memories–it’s the go-to sandwich served to kids across the U.S. by parents, daycare facilities, schools, and babysitters alike.  It was one of the few foods kids didn’t complain about. Unless you have a nut or wheat allergy, I’ll bet a pretty penny or two that you’ve had a PB & J sandwich (and enjoyed it!) in your lifetime.  I still love the idea and taste of PB & J, but now I choose healthier bread, substitute the sugar-laden jelly for a natural alternative (like pure fruit jam or honey), and use almond or peanut butter that has nothin’ but nuts in it.

The other day, I was craving a rich, flavorful snack that would nourish both my rumbling tummy and slightly stressed-out psyche.  This is how the Peanut Butter and Jelly Smoothie was born.  To be completely accurate, it’s a Nut Butter and Jelly Smoothie, but I prefer the way the former name sounds–more soothing and snuggly.  This smoothie is obviously a no-no for the nut-sensitive, but it is free of dairy and gluten.

I absolutely love this recipe!  It tastes like the childhood classic without being too sweet.  And while it isn’t low in fat or calories, it’s satisfying to the tooth while providing wholesome nutrients from unadulterated nuts and fruits.  And yes, that’s my inner adult speaking.


Makes two 12-16 ounce smoothiesSo you can share…or not.

1 cup cashew milk*

1 green apple, cored and chopped

¼ cup peanut butter (get the kind you grind yourself or get store-bought with no added ingredients)

¼ cup raw almonds (use almond butter if you don’t have a powerful blender)

½ – ¾ cup frozen red grapes (if you’re getting conventional grapes, buy domestic ones–lower pesticide load than imported grapes)

Squirt (or more) of raw agave, optional

1 – 2 cups ice

Method:  3 Easy Steps

  1. Add ingredients to blender in order listed.
  2. Blend until desired consistency is reached.
  3. Sip with straw and hug your inner child.

*To make your own cashew milk, add 1 cup raw cashews (soaked overnight, drained, and rinsed) and 3-4 cups water to blender.  I used 3 cups and liked the thickness of it.  I advise starting with 3 cups water and adding another cup if it’s too thick for you. Blend until smooth.  You can add agave for sweetness if needed.  Cashew milk does not need to be strained.  Pour into mason jar, jug, or other glass container with tight-fitting lid.  Store in refrigerator.  Milk will separate, so shake before use.  I use nut milk in foods like cereals, grains, and smoothies/shakes.  I don’t recommend using it in coffee…it tends to go crazy and get really grainy!

Have you ever reinvented a childhood classic to gear it toward your grownup tastes?


Green Power Smoothie

If you enjoy sipping your fruits and greens but want the added benefit of protein, this is the smoothie for you!  It’s a perfect drink after lifting weights, following a tough workout, or for anytime you need a protein boost.  Most protein powders out there have artificial sweeteners and strange ingredients concocted in laboratories, so I go with the purest ones I can find.  I used to get Harmonized Protein, which contains milk from cattle raised without hormones and touts itself as “the cleanest protein possible.”  It’s sweetened with stevia and has natural vanilla flavoring.  For those of you who are vegetarian/vegan, can’t ingest milk, or who are looking for an even more natural option, try Raw Protein.  This is the one I’m using now.   Its protein comes entirely from organic raw sprouted brown rice, amaranth, buckwheat, and flax and chia seeds, just to name a few.  It has a raw pro-biotic/enzyme blend and provides 18 grams of protein per scoop.  No artificial anything in here, which is awesome.  The taste of the powder, however, is not.  Take my word for it, don’t try to mix this only with water.  But throw in a banana or some tropical fruit, and your taste buds will appreciate the effort.


Makes 1 large serving

1 cup coconut water

1  scoop protein powderIf you are using more than one scoop of protein powder, add more coconut or filtered water

couple of fresh strawberries

2-4 collard green leaves with stalk

big handful fresh parsley

handful frozen pineapple and/or mango

1 cup ice cubes

Add ingredients in the order listed.  If your fruit is fresh, add toward the beginning; if it’s frozen, add before ice cubes. Blend until smooth, about 45 seconds in a powerful blender.

How do you power up your smoothies?