How To Build-A-Smoothie the KITK Way a.k.a. My Magic Smoothie Formula!

How To Build-A-Smoothie the KITK Way a.k.a. My Magic Smoothie Formula!

Hi lovies!!


As you know, I’m pretty into smoothies these days, which explains why I’ve pretty much mastered the art of making the perfect smoothie (at least, in my eyes!). So here I am, sharing my tips & tricks for putting together my go-to smoothie recipes!

Personally, I like smoothies best in the early afternoon, after a single or double morning workout!

I use my Breville Boss Blender (OBSESSED WITH IT), but any blender will work, obvi!

Here goes!

LIQUIDS: 1/2-3/4 cup of homemade almond, cashew, hemp milk or Califia Farms organic unsweetened almond milk (for the weeks where I’m lazier or run out of my homemade milks!) + 1/4 to 1/2 cup of filtered water. Sometimes, I throw in a few ice cubes if I’m feeling a colder smoothie!

PROTEIN / COLLAGEN: 1 scoop of vegan sprouted protein (I like the  Iron Vegan vanilla protein powder + Sun Warrior Chocolate Protein) + 1 scoop of Vital Proteins Collagen Peptides (If you’re vegan, you can always swap collagen for an extra scoop of protein; texture-wise, you will get a similar result & you won’t skimp on the added protein from the collagen).

FRUITS: I try to keep my fruits lower in sugar, so I like to go for a variation of berries & I usually throw in a few organic tart cherries to help with post-workout muscle recovery. Sometimes, I throw in 1/4 of a banana or chunks of pineapple, if I’m feeling it (to add some more natural sweetness!). 

VEGGIES: A few chunks of steamed & frozen cauliflower adds tons of fibre, texture & creaminess (without any added sugar! – think of a texture similar to that which a band  would add) + a handful of fresh greens (spinach or kale).

  • To read about why I add greens to my smoothies: Why I Add Greens To My Smoothies (Or Green Juice!)
  • Steaming your cauliflower before freezing it is crucial because it makes it easier on the body to digest. Keep in mind that it’s a cruciferous veggie & when it’s not pre-steamed, it has a tendency to cause bloating or gas. If you’re someone who deals with any digestive health issues or gut imbalances, I would highly recommend steaming or cooking your veggies at all times.

SUPERFOODS / SPICES: Maca, chaga mushroom powder, reishi, ashwaganda, acai, chlorella, spirulina, matcha, cacao powder, psyllium husk, baobab, vanilla powder, Ceylon cinnamon or turmeric.

ADDED HEALTHY FATS (sometimes!): 1/2-1 tbsp. of homemade almond butter, organic peanut butter or cashew butter.

TOPPINGS: Granola (My faves are Purely Elizabeth Maple Walnut Probiotic Granola & One Degree Organics Sprouted Oat Quinoa Cacao Granola or the Vanilla Chia one!) + fresh or frozen blueberries or raspberries + sometimes, a little drizzle of Ceylon cinnamon or cacao powder.


Here’s some smoothie recipe inspo:

5-Ingredient Vegan Strawberry Chocolate (+ Greens) Post-Workout Antioxidant Protein Smoothie

Blueberry Spinach Pineapple Vanilla Protein Shake

Spinach Banana Cacao Protein Shake With a Caffeine Kick

Post-Workout Blueberry Chocolate Protein Smoothie

Reduced-Sugar Blueberry Spinach (& Cauliflower) Protein Shake

Reduced-Sugar Chocolate Blueberry Spinach Smoothie

Tropical Greens Protein & Collagen Breaky Smoothie

Strawberry Maca & Cashew Protein Smoothie


Vanilla Strawberry Vegan Protein Smoothie With An Antioxidant Kick


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