Okay, I could not resist this pun! I recently made a delicious berry + beet juice and the inspiration was from a drink I grabbed from Whole Foods’ juice bar the other day. Beets help purify your liver and blood. And since I have been feeling a bit stagnant, I thought beets would be a good base for a detox juice. These ruby beauties contain vitamins A + C, B6, and folate, not to mention minerals such as potassium, magnesium, manganese and calcium.  Beets are high in sugar. One cup is about 9 grams of sugar, so use them in moderation. I only used a 1/4 cup of my beet juice blend for my smoothie and then diluted it with coconut water. The greens really help offset the sugar content.

And don’t forget to use the leaves of the beet root! I recently discovered that beet greens have more iron than spinach! So don’t discard the leaves when juicing! This beauty elixir was a labor of love since there is a two-step process. First, I made the beet juice and then I used some of it for my smoothie. Use organic when possible! I found the ginger and lemon or lime, help cut the earthy flavor of beets!

Beet Juice Ingredients + Instructions: (Juice these ingredients in a juicer)

2 organic beets, washed and cut into quarters

leaves of the beets

1 organic Granny Smith apple, quartered

1 organic cucumber, cut off ends

1 organic zucchini, cut off ends

1 head of organic romaine lettuce, washed + cut off ends  (I used the prepared one in the 3-pack)

1 organic lemon or lime

1-2  inches of fresh ginger

Pour into a glass jar and seal tightly with a lid. (This helps keep it fresh, longer.)

Smoothie Ingredients:

1/4 cup of the homemade beet juice

1/4 cup coconut water (add more if needed to blend mixture)

1/2 cup organic blueberries

1/2 cup organic strawberries, cut off stems

1/2 frozen banana, cut into large chunks (omit if sugar is an issue)

**If your berries aren’t frozen, you may want to add a little ice for a nice smoothie consistency.

Blend until smooth, in a high-powered blender like a Blendtec.

I add a drop of doTERRA lime essential oil to my smoothie. It really adds a deeper citrus flavor and compliments the beet and ginger flavors!




got mylk? for IG

I’m always running out of almond milk! I have smoothies for breakfast almost every day. So, here is a quick and easy way to make your own!

Almond Mylk
1 cup filtered water
Handful of almonds (about 10)
Dash of Himalayan or sea salt
Dash of cinnamon
Dash of pure vanilla extract
Blend on high in a high-powered blender until smooth + creamy

I don’t sweeten mine, since I’m adding a frozen banana to my smoothie. If you want to sweeten this, add a little honey or a few chopped pitted dates. If the texture of the dates bother you, you can strain the mylk with a cheesecloth or a fine mesh strainer.



Shakeology Bullet Proof Coffee

Creamy, delicious mocha coffee… I love creating different protein shakes. I love bulletproof coffee. So today I merged these two faves together and came up with a superfood, super-charged elixir! The weather outside is cool and crisp for south Florida. So I wanted something to give me a boost.


1 cup plant-based milk

1 scoop of chocolate protein mix (I use Shakeology* since it is loaded with superfoods!)

3/4 cup of fresh brewed coffee

1 Tbs coconut butter (manna) you can find this at a health food store

1 Tbs raw honey



Add ingredients in order listed above (except ice). Mix on high in a blender until smooth and creamy. Pour over ice. Enjoy!

Do you have a special way to make bulletproof coffee? How do you like to prepare yours? Share below!

*I receive a small commission for any purchases through my affiliate link 🙂




Pumpkin Smoothie

The pace is picking up in the Milu home for the holidays. School is in full swing, weekly co-op groups, family gatherings, fall cleaning in the house and getting ready for the holidays. My health saving meal is my morning protein shake. It’s quick, easy and packed with nutrition. I wanted to change-up my recipe since it’s fall, so I just had to add pumpkin! Pumpkin contains vitamin A, carotenoids, fiber, zinc and so much more. Plus it adds a rich, creamy taste to your smoothie.

Have a happy fall!!!


1 cup coconut milk (I used the canned, full-fat version)

1/2 cup pure pumpkin

2 drops pure cinnamon essential oil* (I only recommend 1 brand)

1 wooden toothpick tip, dipped in clove essential oil

1 scoop plant-based  protein

1 vanilla bean pod, (scrape the inside to get to the beans, don’t use the pod)

(you can substitute for 1 tsp. pure vanilla extract, but this tastes better 🙂

1 Tbs. raw honey

1/8 tsp. ground nutmeg

1 small frozen banana

5-6 ice cubes

1/2 cup coconut water


Add ingredients in order listed. Blend on high until creamy consistency.

Note: Make sure when adding essential oils, you add the cinnamon by first dropping it into a spoon and then stir it in. Dip the wooden toothpick into the clove and then swirl it into the mix. This avoids adding too much oil to your recipe 🙂



Ahhh, fall is in the air! Okay, in Florida it means the temp is only 80 degrees and humidity is below 50 percent. For me, that will have to suffice until one day we move further north. While I loooove pumpkin, I also love to celebrate the season of crisp, delicious apples. Apples are such a warm and comforting food this time of year. I was making my son apple pie oatmeal, so I thought I would create a smoothie with similar flavors.

Did you know that the fiber and phytonutrients in an apple, can help regulate your blood sugar level? Eating fruits in their whole form is more beneficial than the conventional juice you would buy in the store. It has a completely different effect in your blood sugar levels. To help support metabolism and the immune system, I infused this smoothie with real cinnamon bark (cinnamomum zeylanicum) essential oil and added walnuts for a protein boost. I prefer the cinnamon oil to the powdered cinnamon which is actually cassia. I only recommend a certain essential oil to consume. Contact me for more information. Here is a great article from Dr. Axe on ceylon cinnamon versus cassia.


4 oz plant-based milk

4 oz. coconut water

1 frozen banana (or 1/2 Haas avocado) for creaminess

1 organic granny smith apple sliced

1/4 cup walnuts

1 Tbs. coconut butter (manna)

1 scoop of protein powder

1 tsp. pure vanilla extract

1 Tbs. raw honey (if using avocado, the banana is sweet enough)

1 drop of cinnamon bark essential oil (I like mine with a strong cinnamon taste. If you don’t, take a wooden toothpick and place 1 drop of cinnamon oil on it and stir it into the smoothie mix halfway through the mix cycle.)

Several ice cubes


Combine all ingredients in blender, frozen items last. Blend on high or smoothie cycle until smooth and creamy. Enjoy!





My little man is under the weather today, so I wanted to make him a yummy, nutrition-packed breakfast. Chocolate is a superfood in our home. Not the processed candy bar in the check out chocolate, but pure cacao. Cacao contains antioxidants and flavanols. Antioxidants help our body fight against free radical damage and flavanols are beneficial phytonutrients, linked to helping support circulation. I also added hemp and chia seed for protein and banana and avocado for pure creaminess! Enjoy this decadent smoothie for breakfast or even dessert. We did!


1 cup of coconut milk

1/2 cup coconut water

1 small frozen banana

1/2 avocado

3 tbs. raw honey

2 tbs. cacao powder

2 tbs. organic peanut butter

2 tbs. chia seeds

1 tbs. hemp protein powder

1 tbs. cacao nibs

1 tsp. pure vanilla extract

Ice (about 10 cubes)


Add all ingredients into a high powered blender, except for the cacao nibs. I add frozen ingredients last for better blending. Blend until smooth and creamy. Sprinkle cacao nibs on top. Makes 2 nice size servings!

“Momma can I have more smoothie, please?”



“Momma can I have more smoothie, please?”, my son  asked eagerly, holding up his empty cup. Oh how I love to hear those words when I make him something healthy. I refilled his cup with a smile on my face and topped it off with three strawberries on the side of his cup.

Spring is officially here in South Florida. It was in the mid-80’s as we ventured out to the park today with some friends. The hot sun and touch of humidity left us hot, tired and thirsty. One of my favorite ways to cool off besides jumping in the ocean, is with a cool and refreshing smoothie. We just picked up fresh strawberries from Bedner’s market the other day so I had to incorporate them into my recipe.

Strawberries are rich in antioxidants, phytonutrients and they help regulate blood sugar levels. I added some pineapple and coconut butter to give the smoothie a tropical zing. Pineapples contain bromelain, an enzyme which aids in digestion. They are also high in manganese, which helps develop strong bones and connective tissue. And the coconut butter, well I could do an entire post on the benefits of coconut butter. Coconut butter helps improve your skin, kills bacteria, improves the immune system, helps stimulate metabolism, and so much more.

So sip on this delicious guilt-free smoothie!!

Tropical Smoothie


4 ounces of plant-based milk

1 frozen ripe banana

1/2 cup of fresh pineapple

1/2 cup of fresh strawberries

1 Tbs. of coconut butter (manna)

5 ice cubes (more if the banana isn’t frozen for a creamy consistency)

4 ounces of filtered water


Add ingredients in a blender in the order listed above. Blend until smooth and creamy.

Bon appetite!

Do you have a favorite smoothie you would like to share with us? I would love to hear from you in the comment area 🙂

Encouraging You!


Green Juicy Juice!

Detox is always the buzz word around this time of year. I have been craving lots of cool veggies with the warmer weather here in Florida. This morning I started my day off with a big glass of refreshing greens, sweetened with an apple and a hint of mint and ginger 🙂 This creation is loaded with kale (an excellent source of antioxidant vitamins A, C and K, calcium, and many more), broccoli, spinach (move over Popeye!), and some other ingredients to give it a little zing! Put a little “pep” in your step with this delicious juicy juice!


(use organic produce when possible)

2 leaves of kale (stems removed)Green Juicy Juice

1 cucumber (cut into 4 pieces)

handful of baby spinach

1 carrot (peeled and cut into 4 pieces)

1 apple, quartered (I prefer granny smith or gala)

1/4 inch sliver of fresh ginger

2 sprigs of fresh mint

2 sprigs of fresh parsley


Fill blender with 4 ounces of filtered water. Add all ingredients. Add a handful of ice and a little more water. Blend until smooth. I use a Blendtec so I just press the “juice” button. Sip and enjoy!!!

Encouraging You!


Nutts About Smoothies!

NuzzZo SmoothieI have a busy day, so I am limited on time and I need something to give me lots of energy. So I made my favorite breakfast… a smoothie!!! I found a new nut butter at Whole Foods called Nuttzo, so I was inspired to try it in my smoothie 🙂 It caught my eye since I had just read about it in another health coach’s blog Eat Drink and be Aware. Abby has amazing recipes so go check her out. NuttZo contains peanuts, cashews, almonds, hazelnuts, brazil nuts, sunflower seeds, and flax seeds. Lots of Omega 3 here ladies! Here is my new nut butter smoothie!

1 cup of coconut milk

1 frozen banana

2 Tbsp. of hemp seeds (did you know this is a great protein source?)

1 Tbsp. of NuttZo nut butter

1 tsp. of raw cacao

1 tsp. of raw honey (you can omit if your banana is really ripe)

2 handfuls of baby spinach

About 10 ice cubes


Add to blender in this order and mix.

Bon Appetite!