Smoothie Packs are the Secret to my Morning

Smoothie Packs are the Secret to my Morning
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Pre-made smoothie packs are the secret to my morning. Most of us love a morning smoothie, but it can involve quite a lot of time putting it all together, right? Especially if you have to root around in a crisper drawer or kitchen cabinet when you haven’t even had a sip of coffee yet! This is why I always plan ahead and create a week’s supply of smoothie packs. It’s great because I can customize them depending on what I want each day (it’s important to change up your ingredients to make sure you get varied nutrients), and also I can customize for my family.

I’ve worked out that I can make a basic smoothie pack for about a dollar fifty a day, whereas her in LA, it costs me well upwards of six bucks to purchase an organic smoothie from a health food store or juice bar.

Instead of using plastic bags, I like to use Neat-os, which are genius storage bags made from canvas with a non-toxic plastic window. Yes – I’m obsessed with my Neat os for all my food storage.

What to blend a smoothie in? There are so many choices that its crazy. I sometimes use my Vitamix, especially if I am blending tougher ingredients such as Brazil nuts or Kale, but oftentimes, I’ll through everything in my Magic Bullet because it’s a bit quicker to clean out. My husband prefers the bullet to the Vitamix because he likes the slightly crunchy texture that the bullet delivers (says the Vitamix blends it too smooth – he’s a crunchy almond butter guy, too!).

What about the liquid? You can just use water. But I switch it up. My go-to is unsweetened almond milk, but if I can ever get my hands on raw coconut water, that takes precedence.

What did we do before the days of smoothies? Seriously, it’s health in a glass – on one big shot.

Oh, and one more thing – I always use my fat glass straws from Simply Straws – couldn’t live without them.


I switch up my smoothies a lot, often experimenting with all kind of superfoods, however, this is my basic smoothie.

  • 1 cup of greens (Spinach, Kale or Romaine Lettuce)
  • 2 tbsp frozen blueberries
  • 1 cup season fruit (pear, pineapple, apple etc)
  • ½ frozen banana
  • ¼ cucumber
  • 2 Brazil or 4 Walnuts or 8 almonds (all raw)
  • 1 tbsp ground flaxseed or Chia Seeds*
  • 1 tsp Goji berries* (Optional)
  • 6-ounces unsweetened almond milk
  • 1/4 tsp probiotic powder (or split open 2 caps)
  • ½ cup crushed ice (optional)


Health Benefits of my smoothie ingredients:



Contains protein, fiber and Omega 3 fatty acids. Also contains Lutein, which is great for macular degeneration. Also contains anti-cancer compounds called glucosinolates.

If you have thyroid issues, such as hypothyroidism consult your doctor before eating too much kale because vegetables in the cabbage family such as kale, can interrupt with thyroid function.

Kale also contains oxalates, which can crystallize in the body and cause kidney problems. So if you have untreated kidney or gallbladder issues, consult your doctor before eating too much kale.

Romaine Lettuce:

Romaine is one of the healthiest lettuces because it contains Vitamins A, C,  K and a load of minerals. It’s also very rich in fiber. Romaine also contains heart-healthy Beta Carotene and Folic Acid. As if that weren’t enough, it’s rich in potassium.


Spinach is so healthy because it is full of anti-inflammatory and anti-cancer compounds. It also contains a lot of vitamin K, which is great for bone health.


Blueberries are very high in antioxidants, and a wonderful source of vitamins and minerals.


Very high in minerals, particularly potassium and magnesium


Cucumbers contain unique polyphenols called lignans, which have anti-cancer and anti-inflammatory properties.



Very High in Vitamin C, and also contains a digestive enzyme called Bromelain (found in core and stem – so chop up the core for your smoothies)

Also contains trace mineral manganese.


Apples: Apples are full of anti-oxidants and help regulate blood sugar.


Pears: Never peel a pear because the skin contains all of the incredible anti-cancer phytonutrients. They may also lower the risk of type 11 diabetes.


Flax seeds:

Contains Omega 3 fatty acids, polyphenols (powerful anti-oxidants) and a ton of fiber.


Chia Seeds:

Full of Omega-3 Fatty Acids


Brazil Nuts:

These are technically seeds, which provide vegans and vegetarians with a complete protein. They are also very high in selenium, which is important for a healthy heart and your thyroid. Brazil nuts can help control your weight. They also contain a healthy form of Omega 6 fatty acids



These miraculous nuts are wonderful for your blood and circulatory system. They might even help reduce “abdominal adiposity” (weight around your mid-section). They help with bone health and type 2 diabetes.


Goji Berries:

These little berries are very high in anti-oxidants. They help promote healthy skin, and protect the eyes. If you are on blood thinners or you are diabetic – avoid these berries.



 These fruits are nutritional powerhouses – full of vitamins and essential minerals. They are also full of fiber. If you are diabetic, avoid dates.


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Sophie Uliano is New York Times best-selling author and leading expert in the field of natural health and beauty, who takes a down-to-earth approach to beauty focusing on what's truly healthy. Join my masterclass to get started.