Updated: Dec 12, 2019

This weekend I am presenting the best way to make smoothies at the BC Home and Garden Show in Vancouver.

Smoothies tend to have a bad reputation - they're too high in sugar; they don't keep you full; they don't support weight loss; they aren't satisfying etc. But I am here to help guide you to making the perfect smoothie that is filling, balanced and satisfying.

Four Components of a Good Smoothie:

1: LIQUID - a non-sweetened, non-dairy option is ideal. Some good options include: almond milk, soy milk, cashew milk, oat milk, coconut water, coconut milk, hemp seed milk or water.

2: FIBRE - Adding fibre into your smoothies with help keep blood sugar balanced, regulates digestive tract and keep you feeling full, therefore supporting healthy weight. There are two types of fibre - soluble (i.e. banana, oats, berries, lemons) and insoluble (i.e. kale, spinach, apples, pears).

3: PROTEIN - Not only does protein help to build and repair tissues, but protein is also required to make chemicals, hormones and enzymes in our bodies. Examples of protein include: almond butter, hemp seeds, pumpkin seeds, tofu, chia seeds, collagen and natural protein powders.

4: HEALTHY FATS - Healthy fats are good for our bodies, they provide energy, support healthy mood, brain function and hormones. Also, they taste good and keep us satisfied after a meal. Examples of healthy fats include: nut butters, avocado, coconut or mct oil, hemp seeds, chia seeds and flax seeds.

I am also sharing the two smoothie recipes that at made at the show:


This refreshing, light and full of healthy greens.


1 cup nut milk

1 small banana

1/2 cup mango

1 tsp Pranin Organic Purefood A to Z **

1 handful kale (or spinach)

1-2 Tbsp Manitoba Harvest hemp hearts

1 tsp coconut or MCT oil

2 tbsp collagen powder

** Use my code KATENATURALLY for 20% off all Pranin Organic's products

Blend all ingredients together, until smooth. Add more or less liquid as desired.

Liquids - nut milk

Fibre - avocado, banana, kale

Protein - hemp seeds

Healthy Fat - avocado, hemp seeds


This is my go to favourite, it’s filling, full of antioxidants and fibre.


1 cup nut milk

1 Tbsp of natural almond butter

1 cup frozen berries

1 Tbsp Organika Collagen Powder

1 Tbsp chia seeds

1 handful kale

1 small banana

Blend all ingredients together, until smooth. Add more or less liquid as desired.

Liquid - nut milk

Fibre - berries, chia seeds, kale

Protein - almond butter, collagen, chia seeds

Healthy Fats - almond butter, chia seeds

Bonus Tip: CHEW YOUR SMOOTHIES. I know, it sounds crazy. But the motion of chewing actually initiate your digestion and therefore digest better and help you feel full.

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© 2019 by Kate, Naturally

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