by Sam Suska


In my book I mention that a low-sugar homemade smoothie is a great way to make sure that you obtain many of the known-beneficial nutrients which I suggest for a variety of reasons.  In your blender you put a base, a liquid, a complement, a supplement and a prebiotic.  Here is a framework for you to create your own:

Base: either avocado, plantain or green banana

Liquid: cold water, unsweetened coconut milk/almond milk/rice milk/hemp milk, raw milk for the brave and dairy-tolerant

Complement: VegaOne protein powder, grass-fed whey protein powder, spinach/kale/celery/cucumber, half a handful of berries, polyphenol-rich green powder like Amazing Grass or the one sold by Garden of Life brand (Perfect Food)

Supplement: colostrum powder, collagen hydrolysate Protein powder, maca powder, beef gelatin powder

Prebiotic: unmodified potato starch (for resistant starch), plantain flour, green banana flour, psyllium husk, beta glucan, NutraFlora FOS, pectin, inulin

Bonus: 85% and above dark chocolate powder or bar, almond butter or another nut butter, or you can add in some PROBIOTICS, the soil-based one sold by the Garden of Life brand (Primal Defense) and the well-respected Prescript Assist are the two that I’ve had the most success with in my work as a health-fitness consultant

Personally, I like a mix of water with 2-3 green bananas, VegaOne protein powder, maca powder, collagen protein, unmodified potato starch and psylium husk with am 88% dark chocolate bar as pictured above.

Professionally, many clients have used this type of smoothie as a way to get in the prebiotics, their probiotics (Prescript Assist or Primal Defense) and especially the collagen protein, which is a great source of glycine-rich protein.  Without prebiotics and glycine-rich protein a diet is, in my opinion, incomplete.  So, try a smoothie as I outlined here, and add some chocolate to it for taste, if you want.