Green Micronutrient Smoothie Healthy Nutrition

Powerful Micronutrient Smoothie

Are you getting enough Micronutrients? Sadly, it’s unlikely

I’ve been told I sing the ingredients list like a song, I’m not sure if that’s because I feel great when I drink it or she’s just making fun of me, maybe a little bit of both. Recently we’ve been adding this smoothie into our daily routine.

We first heard about this Micronutrient Smoothie from Dr. Rhonda Patrick. (
1) In this smoothie, you will receive a large majority of the micronutrients you need in a day. Even though we eat a mostly healthy diet (I repeat, mostly, we’re human too) there is still a very good chance that there are holes in our diet. The body can only function correctly when it has enough nutrients to carry out the multitude of functions that are required each day. The sad reality is that a vast majority of people don’t get a sufficient amount of micronutrients in a given day.

What’s a micronutrient? Let me explain. Your food is comprised of many different parts. You may have heard about Macronutrients (Fat, Carbohydrates, Protein). These are the building blocks of the food we eat. Almost all food is comprised of one or more of these “Macros”. Micronutrients, on the other hand, are the vitamin and minerals that can be found within the food (Calcium, Magnesium, Potassium, Zinc, Vitamin C, etc.)

Micronutrients serve a vital role in normal bodily function. For example, let’s talk about Potassium. Potassium is one of the most abundant electrolytes in your body. It helps with Muscle contraction, Maintaining fluid balance, reduces blood pressure and can help reduce the risk of heart disease, stroke, and osteoporosis. Sadly only about 2% of Americans consume the recommended amount of potassium a day (4,700 mg/day). This smoothie contains roughly 5,800 mg of Potassium and when shared will give you over 60% of the potassium for the day

We follow an intermittent fasting eating style and this is our first food of the day. You don’t have to drink this at any specific time of day, we just find that in the morning or afternoon works best for us.

The ingredients of the smoothie are as follows

  • 8 kale leaves and stems 
  • 4 – 6 rainbow chard leaves and stems
  • 3 cups of spinach (roughly a handful)
  • 1 cup of frozen or fresh blueberries
  • 1 banana
  • 1 apple
  • 1 avocado
  • 1 large tomato (2 medium)
  • 1 large carrot (2 medium)
  • 2″ piece of raw ginger (skinned and chopped)
  • 1/2 a lime (juice only)
  • 2.5 – 3 cups water

Our additions

Step 1 –
Wash all ingredients that you will be eating the skin (greens, tomato, apple, etc.). No need to wash the bananas and avocados for obvious reasons.

Step 2 –
Add Kale into the blender with water and pre-blend until smooth. Add the Rainbow Chard and Spinach and blend until smooth.

Step 3 –
Add remaining ingredients and blend

Step 4 –
ENJOY! This will make about 64 oz. We split this shake between the two of us.

This shake has been an amazing addition to our daily routine. We look forward to it each day and we can tell the days we don’t have it. One unintended consequence,  both of our skin has cleared up greatly ever since we started drinking these shakes daily.

If you have any questions or comments please leave them below or send us an email kyle@studiofitnessvt.com


  • Thanks so much for the tips and sharing your daily rituals.
    I am looking forward to a better, healthier me in 2019.
    I couldn’t ask for a better team to build with !

  • I’m loving this shake! I can’t wait to see/feel the results. I’ve even gotten my hubby to drink it too!!

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