Smoothies are a great way to easily consume a variety of foods that may otherwise be hard to get enough of. We wanted to dedicate a page to smoothies to provide tips not only for approaching smoothies with a REID lens, but for helping anyone go from criticizing to craving.
As a vessel for foods you need to eat the majority of, the bulk of your smoothie should be veggies and herbs. Afterwards, think seeds and nuts, and then fruit.
Start slowly! In the beginning, you may need more fruit than veggies. (Remember, every baby step forward is a win! Palates change!). The goal is to work towards 60-70% veggies.
Dr. Reid recommends starting off with 6 oz for ages 5 and up (3 oz under 5), working up to 12-16 oz per day. You can store smoothies in the fridge for up to 48 hours - just make sure it's tightly covered (to avoid oxidation) and give it a good shake before consuming.
And remember - it doesn't have to be green! Different color veggies = different micronutrients. Blending of colors may result in a color not in the rainbow, but can still taste good!
1. Protein powders: Any powder is a glutamate risk becuase of the way it is broken down and processed. Generally speaking (see Giant Disclaimer in footer), eating a variety of whole foods work to meet protein needs.
2. Sweetners: Even natural sweetners like honey deter from the progress towards 60-70% veggies. Add more whole fruits if a sweeter touch is needed. Again, palates change!
3. Non-dairy milks: Non-dairy milks remove fiber, which your gut loves. Instead throw in some of the nuts themselves. You'll retian the fiber and your smoothie will still be nice and creamy!
4. Peanuts: Remember, peanuts are not a nut and generally don't jive with REID.
The following order for packing your blender assumes #1 is towards the blade (so if you're turning your cup upside down to blend, start at #4 and work up).
1st: Liquids: Liquids help move everything around - about 2 cups. (We just stick with water.)
2nd: Greens and fresh veggies: While larger, frozen items go in last, I'll throw in frozen leaves here. When thinking about ratios, strive for 3-4 cups greens to 1-2 cups fruit.
(If you're finding green stuff in your teeth, you could blend at this point for a few seconds before adding the rest.)
3rd: Nuts, seeds and fresh fruit: Please don't get mad at my vagueness here, but "a handful" of nuts and/or seeds is what I use. And then 1-2 cups fruit, or to taste.
4th: Frozen items: Again, 1-2 cups fruit (for 3-4 cups greens). I recommend letting frozen items sit on the counter for a few minutes before blending.
1. Hands down, any Vitamix is amazing. Before we invested in one, we had a Ninja that served us well. We also use a single-servie NutriBullet.
2. Keep in mind the different glycemic levels for fruits when deciphering amounts. Fruits like bananas and pineapple will give you a bigger taste for your buck.
4. Save the "undesirable" portions from dinner to mix in (like broccoli leaves).
5. If you're sensitive to greens or veggies, blanch them first.
6. For more bitter greens like collards or kale, squeeze in some juice from a lemon or lime to tone that taste down.
7. Freeze stuff! Freeze greens for up to 6 weeks (make sure they're dry) and smoothies themselves for up to 1 month. (Be careful of expansion, though! Do not use a container with a neck.)
We understand that a good portion of enjoying a meal involves what you see. We also understand sticking a straw in a green drink may cause some just to fold their arms and clench their lips in protest.
For our family, I poured the smoothie into a small wine tumbler. Yup - a wine tumbler. It was stainless steel (not see-through!) and - according to my daughter - a pretty mermaid color.
So grab a fun cup! Put some vinyl stickers on a special "smoothie cup." Pour it into a popsicle mold (we do this a lot!).
I sometimes refer to Jen Hansard's site, Simple Green Smoothies, but I want to highly stress you'll have to read through her recipes with a REID lens. She has a variety of combinations that may spark ideas, but they err on the side of sweet, so you may want to adjust ratios and still add in some seeds or nuts. (You'll also want to skip over the protein powder recommendations).
There are great practical tips, as well. One of my favorites is freezing a "smoothie-fail" into ice cube trays and the throwing a cube into each future blend. Waste not!
REID together is not affiliated with this site.
I sometimes refer to Jen Hansard's site, Simple Green Smoothies, but I want to highly stress you'll have to read through her recipes with a REID lens. She has a variety of combinations that may spark ideas, but they err on the side of sweet, so you may want to adjust ratios and still add in some seeds or nuts. (You'll also want to skip over the protein powder recommendations).
There are great practical tips, as well. One of my favorites is freezing a "smoothie-fail" into ice cube trays and the throwing a cube into each future blend. Waste not!
REID together is not affiliated with this site.
Many use smoothies as a way to incorporate a variety of herbs, so I wanted to share a resource. Milla Ezman is owner of Siberain Cedar Land, and while I don't know her at all, I feel her brain is wired to understand all things herbs. She dives deep, but breaks things down along the way.
She's currently revamping her site, but you can still check on her out on the all her socials while we wait until the end of summer 2025.
REID together is not affiliated with this site.
All content found on the REID Together website has been made available for informational and educational purposes only. The content is not intended to cure any specific health issue, or to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Under no circumstances shall REID together be responsible for damages arising from use of the information provided (including negligence or otherwise).
REID together is independent of Dr. Katie Reid, Unblind My Mind, Inc. or any affiliates. The REID diet is solely used as any other diet name would be discussed. REID together is also independent of all websites and products recommended.
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