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Best Raw Foods for Smoothie Meals

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When one is rushed or simply needs a quick, condensed, nutrient dense meal, the smoothie meal is a great idea. Smoothies are appropriate at any, time for any meal; although it would be wise to use different foods for different meals, not only to insure nutrient diversity, but also to give one's body what it needs throughout the day. What one needs in the morning, while trying to shake off drowsiness, will not do in the evening, when one needs to achieve drowsiness. One meal at a time, I will detail which raw foods are best for breakfast, lunch and dinner smoothies and explain the reasons why.


When one breaks the fast in the morning, what they need most is energy, especially if they're not a morning person. A good breakfast smoothie should contain foods that sate the appetite and boost energy, eliminating the needs for stimulants like coffee/caffeine. Fresh fruits are outstanding early morning energy boosters, particularly citrus fruits. Citrus fruits have the amazing ability to conduct electricity. Did you know that one could power a light bulb for a short period of time with a single lemon? It's true. Google it and see for your self. The citric acid and water act as an electrolyte, thus enabling the flow of electricity through a circuit. Citrus fruits work similarly in the human body.

Electrolytes make all human thought and motion possible, activating all events through control of the ion channels. Ion channels are like doors that open and close to allow life sustaining substances to enter and exit the cells. Whether one walks, runs or simply sits in a chair watching television or using a computer, electrolytes in the brain activate the signal that commences a complicated series of timed muscle actions, and each and every movement, whether awe-inspiring or negligible, are timed and controlled by those same electrolytes. For this reason alone citrus fruits should be considered standard morning fare, but they are also sweet and/or tart and can improve the taste of other fruits and vegetables they're combined with.

There are so many citrus fruits available and many are never even considered for smoothie recipes, but by combining the tart ones with the sweet, one can come up with many amazing smoothie recipes. And adding fiber-rich fruits like bananas and mangoes will insure that it is also filling enough to tide one over until lunch. The following citrus fruits would all be great additions to your smoothie breakfast:

  • Oranges
  • Grapefruits
  • Lemons
  • Limes
  • Clementines
  • Kumquats
  • Sudachi
  • Tangerine
  • Tangelo


A satisfying midday meal must be filling and tide one over until dinner. It should also be somewhat energizing, but it's more important that the meal fill one's belly and lessen the temptation to snack. For this reason, high-fiber fruits and veggies are the perfect choice for creating lunch smoothies. Even when they're virtually liquefied, high-fiber foods create a feeling of fullness that makes eating between meals challenging. You'll also want plenty of variety at midday – foods that are rich in protein and heart-healthy fats as well as soluble and insoluble fiber. The fruits, vegetables and nuts you'll want in a midday smoothie should also be somewhat energizing, without being too stimulating; which is why one should avoid citrus fruits in the evening. The whole foods that meet at least two of these criterion are:

  • Cauliflower
  • Carrots
  • Celery
  • Zucchini
  • Red Cabbage
  • Pumpkins
  • Bananas
  • Apples
  • Pears
  • Prunes
  • Mangoes
  • Strawberries
  • Butternut Squash
  • Blackberries
  • Almonds
  • Pistachios
  • Walnuts
  • Pecans


Smoothies are a great dinner option after a long and busy day. Not just because it makes dinner prep quick and easy, but also because it allows one to get in plenty of leafy greens and other raw veggies without feeling stuffed afterwards. This is important, because dinner should always be the lightest meal, especially if you have difficulty falling asleep and staying asleep. A relatively light, easy to digest, meal allows one to go to bed on a somewhat empty stomach. And, provided one does not have an ulcer, going to bed on an empty stomach allows for a more restful night's sleep. Sleep should factor into what one decides to eat for dinner, as the ability to fall asleep and remain asleep will be affected by what and how much one eats. For this reason, whether one's dinner is blended or solid, they should always keep magnesium content in mind. The best whole foods for dinner smoothies are rich in magnesium.

Magnesium is required by every tissue in the human body, but is most concentrated in the bones, muscles and brain. Magnesium is considered the “relaxation mineral”, because it relieves cramps, stiffness and soothes the nerves, making it conducive to a good night's rest. One can always be certain to get a better quality sleep after consuming a light, magnesium-rich dinner. At the top of my list of great tasting, blendable, magnesium-rich foods are dark leafy greens; but many non-green, non-leafy foods are also rich in magnesium, and most are suitable for blending. Following are some of my favorites:

  • Spinach
  • Swiss Chard
  • Kale
  • Watercress
  • Rhubarb
  • Pumpkin Seeds
  • Bananas
  • Hazelnuts
  • Pecans
  • Walnuts

And don't just heed the lists above. Be adventurous! Have fun with it. Experiment. It's important for one to do their own research and discover which whole foods would make great additions to their shopping lists and smoothie meals – for breakfast, lunch and dinner. And for those who have never blended nuts into a smoothie before, one piece of advice: Blend the nuts first. Pulse them, then blend at high speed with a small amount of water, so that they form a paste. After that, add in fruits and vegetables. The smoothie will be thicker and creamier as a result. But don't get carried away with the nuts. They are good for your health, no doubt about it, but they are also high in fat. Also, to insure that you get enough calories when you replace a solid meal with a smoothie, aim for 32 to 48 ounces for breakfast, 48 to 64 ounces for lunch and 20 to 32 ounces for dinner; and don't replace more than two meals a day with a smoothie, unless you're fasting. Smoothie meals are a great way to give the digestive tract an occasional respite, but if done all day, every day, for a week or more can lead to embarrassing bowel issues. Diarrhea is not fun. 


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