After you get out of bed in the morning, drink a couple glasses of water with a little lemon juice. When you want a change or are short of time, begin your day with breakfast in your cup. You can make this nutrient-rich drink with mostly frozen ingredients, so they can always be readily available. You can also use it to replace lunch or dinner a couple times a week. Chia seeds and pea or hemp protein are available on the internet and in some food stores.


  • 1 11-oz. box of pure coconut water (or water or almond milk) *
  • ½ small apple cored or ½ small banana
  • ½ -1 cup frozen mixed berries
  • ¼ cup frozen kale
  • ¼ cup frozen mango
  • 2 Tbsp pea protein or hemp protein or other protein powder **
  • 1 Tbsp chia seeds
  • 1 Tbsp raw nuts


Place all ingredients in a blender and blend on high for 20 seconds. Blend again on high until completely smooth.


Pour into a large cup or glass and feed your brain and body with superfood nutrients.

If not drinking it all immediately, you may need to stir it, otherwise the chia seeds may swell and sink to the bottom. It is certainly still drinkable but may be slightly thicker.

* Coconut water is the clear liquid found in young green coconuts (as opposed to coconut milk that is made from the meat of the coconut and which is higher in fat and calories). Coconut water contains electrolytes and is often used to rehydrate after exercising instead of drinking sports drinks (which are high in sugar). Coconut water offers a nutty flavor with much less sugar. According to registered dietitian Jennifer Koslo, writing for Kaplan University's Center for Health and Wellness, a cup of pure coconut water contains 2.6 grams of dietary fiber, which is 10 percent of the fiber women need each day, and 7 percent of the fiber men need. The fiber absorbs water, which helps fill your stomach. The fiber in coconut water helps lower cholesterol and also regulates your blood sugar, which makes it a healthy choice if you have diabetes.

** Some recommend using pea protein rather than typical soy-based or dairy-based protein powders for a healthier drink. Pea protein provides more grams of protein per serving than hemp protein but hemp contains more fiber. A 2012 nutritional analysis published in “Argo Food Industry Hi Tech” reported that pea protein is nutritionally similar to casein and eggs. A similar nutritional analysis published in 2010 in the “Journal of Agricultural and Food Chemistry” found that hemp protein is more nutritionally related to plant foods such as grains, nuts, and seeds.

References (Accessed 8/14)






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