© 2018 by Stacie Morrison TRUE Health and Wellness, LLC - All Rights Reserved.         

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Lemon Kiwi Cooler Smoothie

  • filtered water

  • seedless red or green grapes

  • gently peeled lemon (pith in tact)

  • kiwi (skin on) 

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens:  spinach

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Basil Lemonade

Smoothie

  • filtered water

  • gently peeled lemon (pith in tact)

  • fresh basil leaves

  • raw local honey or dates (optional)

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens:  kale

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Banana Bounce

Smoothie

  • unsweetened, unflavored "nut milk" (preferably home made):  almond

  • grass fed, unsweetened, unflavored, full fat GREEK yogurt

  • CACAO powder

  • CACAO nibs (sprinkle on top)

  • peeled banana

  • "non-negotiable" greens:  swiss chard

  • ice cubes, if using fruit that is not frozen

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Cucumber Melon Smoothie

  • unsweetened, unflavored "nut milk" (preferably home made):  coconut

  • seedless red or green grapes

  • peeled cantaloupe (remove seeds)

  • cucumber (skin on)

  • peeled honeydew (remove seeds)

  • gently peeled lime (pith in tact)

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable greens:  spinach

 

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit  

Fruit Salad Smoothie

  • seedless red or green grapes

  • gently peeled orange (pith in tact)

  • peeled pineapple (core included)

  • cucumber (skin on)

  • carrot (no need to peel)

  • apple (skin on)

  • filtered water

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: kale 

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Cabbage "Peach" Carrot

Smoothie

  • filtered water

  • sliced green or purple cabbage 

  • seedless red or green grapes

  • pitted peach (skin on)

  • carrot (no need to peel)

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens:  spinach

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Fall Sweet Potato

Smoothie

  • seedless red grapes

  • gently peeled orange (pith in tact)

  • BPA-free canned unflavored, unsweetened, organic,   non-gmo sweet potato puree or cooked, cooled sweet potato

  • apple (skin on)

  • cranberries

  • fresh or ground ginger

  • dates

  • unsweetened, unflavored "nut milk" (preferably home made):  cashew

  • "non-negotiable" greens:  swiss chard

  • ice cubes, if using fruit that is not frozen

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Sweet Greens

Smoothie

  • filtered water

  • ice cubes, if using fruit that is not frozen

  • strawberries (green tops included)

  • cucumber (skin on)

  • "non-negotiable greens:  spinach

 

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit  

All "Green"

Smoothie

  • seedless green grapes

  • peeled pineapple (core included)

  • Bartlett pear (skin on)

  • avocado, pitted and peeled

  • broccoli

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: spinach 

  • filtered water

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Sweet Lettuce

Smoothie

  • seedless green grapes

  • apple (skin on)

  • filtered water

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: romaine lettuce

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Good Morning

Smoothie

  • seedless green grapes

  • cucumber (skin on)

  • kiwi (skin on)

  • apple (skin on)

  • broccoli

  • gentled peeled lemon (pith in tact)

  • filtered water

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: kale 

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

All Mixed Up

Smoothie

  • seedless green grapes

  • gently peeled lime (pith in tact)

  • yellow pepper

  • apple (skin on)

  • carrot (no need to peel)

  • filtered water

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: spinach 

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

My Everything

Smoothie

  • unsweetened, unflavored "nut milk" (preferably home made):  coconut

  • seedless red or green grapes

  • gently peeled orange (pith in tact)

  • unpeeled peach (pitted)

  • peeled pineapple (core included)

  • unpeeled carrot

  • chopped broccoli

  • strawberries

  • peeled banana

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: spinach

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Ruby Emerald

Smoothie

  • filtered water

  • seeded unpeeled apple

  • raspberries

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: kale AND spinach

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Strawberry "Greens"

Smoothie

  • unsweetened, unflavored "nut milk" (preferably home made):  almond

  • seeded unpeeled apple

  • strawberries (green tops included if fresh)

  • peeled banana

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: swiss chard

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Tropical Tango

Smoothie

  • filtered water

  • gently peeled lime, pith in tact

  • peeled banana

  • seeded unpeeled apples

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: spinach

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Easy Peasy Green Smoothie

  • seedless red or green grapes

  • gently peeled orange, pith in tact

  • peeled pineapple, core included

  • peeled banana

  • unpeeled carrot

  • unpeeled apple

  • filtered water

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: spinach

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Just Peachy Green Smoothie

  • unpeeled apple

  • pitted unpeeled peaches

  • unsweetened, unflavored "nut milk" (preferably home made):  cashew

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: kale

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Refreshing Green Smoothie

  • carrot

  • parsley

  • celery

  • avocado

  • peeled pineapple (core included)

  • unpeeled cucumber

  • peeled pineapple, core included

  • gentle peeled lime, pith in tact

  • Roma tomatoes

  • filtered water

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: swiss chard

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

Popeye's Smoothie

  • peeled pineapple, core included

  • unpeeled apple

  • peeled banana

  • unsweetened, unflavored, grass fed greek yogurt

  • red or green grapes

  • organic unsweetened not from concentrate coconut water

  • ice cubes, if using fruit that is not frozen

  • "non-negotiable" greens: spinach

NEW to Smoothies:  50-50 ratio fruit to veggies

EXPERT:  75-25 ratio veggies to fruit

 

 

inside Spiritquest Spa and Gifts

6649 Beach Dr SW 2

Ocean Isle Beach, NC  28469

910-431-5190*

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