Original article in PDF

June 2015


Smoothies are a healthy alternative to many familiar breakfasts.

Especially cereal or quick-cooking oatmeal.




In anticipation of a hot summer, many people ask me what is the secret of my shining skin, good mood and wellness. The answer is simple – I choose smoothies because they’re fast, wholesome and delicious! Here are seven reasons why you should include them in your diet.



Studies have shown that adding smoothies to the usual diet of athletes contributes to increasing the amount of energy, reducing the recovery period and soothing muscle pain. For example, recovery after a hundred-mile marathon takes 10 days, not a month, as before. It’s easy to explain: smoothies contain vitamins, minerals and carbohydrates in large amounts and the most pleasant form for the body.


Fruits and Vegetables

You need to eat at least five servings of fruits and vegetables daily so that the body receives the necessary nutrients. However, because of the extremely fast pace of life, it’s very difficult to follow these recommendations. That’s when smoothies come to rescue! For example, in one drink you can combine a whole plate of spinach and a couple of bananas, thus saturating your body with vitamins B3, B5 and B6, as well as magnesium and potassium.


Dietary Fiber

It has long been known how important dietary fiber is for our body – thanks to it the gastrointestinal tract works like a Swiss watch. Smoothies are a drink made from fruits or vegetables crushed in a blender, leaving all valuable fibers in them, unlike juices, where the pulp is thrown away. Note to those who are watching their weight: thanks to fiber you will feel full longer, and thus avoid eating anything extra.



Antioxidants protect cells from destruction. A large number of antioxidants are found in vegetables and fruits; berries are especially rich in them. So I want to share a recipe with you for a Magic of Youth berry smoothie that includes blueberries and acai berries. Thanks to it, the body receives everything it needs Maximum nutrients. Since several ingredients are used to make the smoothie, you get more nutrients at once than if you ate all these vegetables and fruits separately. And, of course, an indisputable advantage is that all vitamins and minerals are absorbed much faster in the liquid state.


Kid Stuff

Thanks to their creamy texture, similar to a milkshake, children like smoothies, especially if they contain juicy berries or sweet fruits. But still I recommend to gradually get them used to green smoothies. If children or you still find it difficult to drink a whole glass of this vitamin drink at once, you can add some fruit, while gradually increasing the amount of greens.



When smoothies become the usual breakfast in your family, you can start adding superfoods like chaga mushroom, lucuma powder, acai or goji berries or chia seeds. For example, instead of a banana, use half an avocado. Along with the same pleasant creamy texture of a cocktail, your body will get wholesome monounsaturated fat, and if you add pumpkin seeds, it will get zinc as well.

Over time, you will begin to experiment and understand that preparing a wholesome product like a smoothie, takes only a couple of minutes in the morning – it’s even faster than making fried eggs. As a pleasant bonus, you will get a great mood, good health and lightness for the whole day ahead.



  1. Use nut milk as the base. If you mix fruits or vegetables with cow’s milk, you risk getting an indigestible drink. After all, you don’t need a killer dose of antibiotics, do you?
  2. Do not add so much water that the cocktail becomes liquid.
  3. Thoroughly whip the food in a blender to achieve a uniform texture.
  4. Don’t mix everything you can lay your hands on. Know how to stop in time. Look for interesting mixes on the Internet or download my book at makpal.com for proven recipes.
  5. Try to consume the drink immediately after preparation in order to get the maximum valuable nutrients.



Ingredients per serving (a large cup):

  • 200 ml almond milk;
  • 150 g blueberries (or any other berry);
  • a pinch of vanilla (or seeds from one vanilla pod);
  • 1 teaspoon coconut oil;
  • 1 tablespoon cocoa powder;
  • a pinch of pink Himalayan salt;
  • 1 teaspoon bee pollen;
  • 1 tablespoon acai berry powder;
  • 1 teaspoon of manuka honey;
  • 5 teaspoon chaga mushroom powder.



Ingredients per serving:

  • 2 cm ginger root;
  • 1 teaspoon honey;
  • an average-sized banana;
  • 1 cup coconut water;
  • 5 cup frozen sea buckthorn;
  • 1 teaspoon lucuma powder;
  • stevia to your liking.