Superfoods have their place in the diet. Some are useful and both Davy and I use them frequently. Others are way over-hyped, cost a fortune and their real health benefits are questionable.

This is part one of a two-part series on superfoods. In this article, I’ll share with you the superfoods we recommend and use most often. I’ll also tell you why we use them and what health benefits they provided.

Part two of this series will cover a list of common superfoods that I feel are over-hypded, overpriced and simply not necessary or effective.

Useful & Recommended Superfoods

Cacao: Raw chocolate, also known as cacao, is not something we use a lot of, but it’s a great energy booster. When I put a tablespoon of cacao powder in my morning smoothie, I feel more focused and productive. Cacao contains phenethylamine which is said to increase focus and alertness. When I have to do a lot of work in a short amount of time, I feel more “on task” when I toss a tablespoon of raw cacao powder in my morning green smoothie.

Cacao is also a great transition food if you are moving away from a standard western/American diet (SAD) toward a more whole foods, raw or mostly raw one. I used cacao to get off of unhealthy chocolate bars. It satisfied my desires for dense, rich foods as I transitioned from a diet that was higher in fatty junk foods to a higher fiber, lower fat plant-based diet.

Cacao should be consumed in moderation. It is still a stimulant and it does contain some caffeine. While I am extremely sensitive to caffeine (I can’t drink more than two cups of coffee in a week without getting heart palpitations and anxiety), moderate use of cacao a few times per week doesn’t bother me. Cacao is high in fat so don’t overdo it in your diet.

When selecting cacao, look for raw cacao if possible. I typically buy Sunfood brand cacao, but Navitas Naturals brand is good as well. Ultimately, it’s best to get whole beans and grind them up yourself. Cacao nibs (pieces) are second best. Powder is the most convenient for adding to green smoothies, and I’ve started using it for convenience sake.

Goji Berries: Generally, I avoid dried fruit from far off places. However, goji berries helped me transition to a plant-based diet since they are packed with protein (1/4 cup provides 8 grams). Goji berries along with cacao helped me cut back on meat, dairy and eggs when I started moving in the direction of raw foods and plant-based eating.

Goji berries provide a significant calorie boost to green smoothies without adding a lot of bulk. Just 1/4 cup provides 224 calories. I use them in meal-replacement smoothies where I want to get more than 500 calories without adding an extra 6 ounces or so to an already large smoothie. They are especially useful in post-workout smoothies where protein intake is important.

Goji berries are also an especially rich source of beta-carotene.

Be very picky about where you get your goji berries from. I only purchase certified organic berries from trusted name brands.

Maca: Maca is a root vegetable that is grown and eaten in Peru. It is sold in the United States and other countries as a nutritional supplement and as a superfood. Maca is often taken to boost libido and enhance sexual well-being. It is also said to increase energy and stamina.

While maca has some scientific support for its sexual health benefits (read more here, and here), it isn’t “natures Viagra”. It might help increase libido and it may help people feel that their sexual health is improved, but it’s not necessarily a cure for erectile dysfunction. While some experts claim that maca increases testosterone production in men, the scientific evidence is limited. It may provide some direct or indirect benefit, but no claims about maca directly increasing testosterone can be substantiated yet.

When selecting maca, choose raw maca root powder that comes in bags. Avoid maca pills or capsules, as you’d only get a trace amount of maca making the dose completely pointless (imagine powdering a carrot and then only taking the amount that would cover your thumbnail, and then expecting health benefits from such a tiny amount).

To experiment, I’ve taken up to 3 tablespoons of maca per day for two weeks straight. There was a noticeable increase in libido and a boost of energy. I can’t say if this was purely physiological or psychological, though.

While excessive maca consumption might cause problems for those with existing thyroid conditions due to its goitrogenic substances (not a problem if you have a healthy thyroid and are not iodine-deficient), it’s hard to eat too much of the stuff because the flavor isn’t pleasant. Try to put more than three tablespoons of raw maca powder in a smoothie and it might irritate your throat on the way down and taste awful. Many people might not be able to stomach more than 1 or 2 tablespoons in a large smoothie.

Sea Vegetables: I don’t consider sea vegetables a “superfood”, I consider them an essential food! They are critically important source of iodine for vegans and vegetarians. My favorites are kelp and dulse, as they are both extremely rich in iodine. Just one teaspoon of dulse flakes can provide about 100% of your daily value of iodine.

Always select organic sea vegetables that have been tested for heavy metals and other contaminants. The brand I buy and trust is Maine Coast Sea Vegetables. It is not necessary to go out of your way to find raw, untoasted seaweeds as minerals (including iodine) is not affected by the drying/heating process.

Chia: Chia seeds are an excellent source of omega-3′s. They are a great alternative to flax seeds in green smoothies. Simply soak them for about 10 minutes prior to blending in a high speed blender.

However, chia seeds are often over-hyped. Flax seeds are often just as good and cheaper than chia, although with chia’s increasing popularity, the price is coming down and they are found in more places.

Chia seeds, as well as flaxseed, are very high in lignans, which are a class of phyto-estrogens. To what effect these plant estrogens have on human hormones is controversial. They might not have any effect on healthy people. However, women who have higher-than-normal estrogen levels, men with low testosterone levels, or men with elevated estrogen levels should probably avoid chia and flax seeds, as well as other estrogenic foods like soy.

Hemp: Hemp is a high quality protein source for vegans and vegetarians. While I prefer to use brown rice protein powder in my smoothies because it’s more cost effective, hemp is pretty much the only protein powder option for the hardcore raw foodist (barring a sprouted, low-temperature processed protein supplement made from legumes).

Algae Oils: Algae oils are the only reliable source of EPA/DHA omega-3s for vegans and raw vegans. While flax and other plant sources of omega-3s contain the short-chain ALA form of this essential fatty acid, only algae oils contain the long-chain forms that are typically only found in fish oils. Fish don’t produce their own omega-3s, however. They get it from their algae-rich diet, or from eating fish that have an algae-rich diet.

Humans have a limited ability to synthesize long-chain omega-3s (EPA/DHA) from short-chain ALA. Vegans and raw vegans might encounter health problems over the long term if their body is unable to synthesize sufficient EPA/DHA from flax, chia, walnuts and other plant sources of ALA omega-3s. Therefore, I recommend that all vegans and raw vegans supplement with a quality algae oil supplement. Tracy and I both use and recommend Opti-3 Vegetarian EPA/DHA Omega 3 capsules.

The above superfoods are the ones that Davy and I use regularly and have found helpful. In part two, I’ll discuss superfoods that we do not use and why.

Purchase high-quality, raw superfoods online at:

If the chill in the air makes you yearn for warmth in your glass, try these cold weather green smoothie tips:

Non-Frozen Fruits: During the summer, frozen berries in your green smoothies keep you cool and accent summer fruit nicely. But during the winter, use fresh ingredients and drink your smoothie at room temperature. It’s healthier that way and you won’t chill your body unnecessarily.

Cinnamon & Spice: Since apples, pears and pumpkin are in season, accent these flavors with ground cinnamon, all spice, clove and nutmeg. You can make some delicious vanilla-custard smoothies using durian, or try our apple pie or pumpkin pie smoothie recipes. If you use spices, be sure to use subtly flavored fall fruits (avoid tropical flavors and berries) and stick with non-bitter greens like baby spinach and leaf lettuce.

Add a Kick of Ginger: Fresh ginger root will give your smoothie a warming sensation. Grate fresh ginger into your smoothie prior to blending it. Ginger blends well with just about anything, but it is especially good with apples, pears, carrots, mangoes, citrus, pineapple and bananas. Don’t go overboard with bitter greens like dandelion or kale if you are using ginger.

Hot Cayenne Pepper: Wait, did I just tell you to put cayenne pepper in your green smoothies? Yes! A dash of cayenne in a raw chocolate (cacao) smoothie gives a warm, Mexican flair to your chocolaty shake. Cayenne can also be used with raw vegetable blender soups. Check out this spicy red pepper soup.

Raw Veggie Blender Soups: If you have a high-speed blender like the Blendtec or Vitamix, you can make warm soup in about 90 seconds (use the “Soup” button on your Blendtec). I love to make mine with carrots, tomatoes, a little onion, some fresh dill, a clove of garlic and a few stalks of celery. Blender soups provide the nutrition of fresh, whole vegetables in a steaming hot (from your high-speed blender) bowl of savory deliciousness. I can’t think of anything better to sip on a chilly fall or winter day.

These are just a few suggestions for making cold weather smoothies. What’s your favorite cold weather blend? Share it below by posting a comment.

This is one of our sweeter smoothies that blends antioxidant superfoods like cherries, blueberries, cacao and chia seeds. All of the flavors mingle together nicely without overpowering each other.

There are so many health benefits in this smoothie. The cherries, cacao and blueberries are full of antioxidants. The chia seeds offer healthy omega-3′s and the celery is good for lowering cholesterol.

Wait, did I just say “celery”? Yes, and it’s really good in green smoothies. Just give it a try. I didn’t have spinach on hand, but if you want to add greens to this smoothie, I would recommend 3-4 cups of fresh baby spinach or romaine lettuce.

You can either use unsweetened, commercial coconut milk (the kind that you find in the dairy section) or blend up the meat and 8 ounces of water from a green or young Thai coconut.

Chocolate-Berry Smoothie Recipe

• 8 ounces unsweetened coconut milk
• 1/2 cup cherries, pitted (fresh or frozen)
• 1/2 cup blueberries (fresh or frozen)
• 1 banana, peeled
• 2 teaspoons chia seeds, soaked for 10 minutes
• 2 teaspoons cacao nibs (or 1 tablespoon cacao powder)
• 1 or 2 large stalks of celery
• 3 cups of fresh spinach (optional)

Add all the ingredients except for the greens to your blender, (I use a Blendtec) and hit the “pulse” button a few times. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy.

NOTE: If you do not have a high-speed blender, you will want to grind the cacao nibs in a coffee grinder before adding them to your smoothie or use finely ground cacao powder instead.

Nutrition Information

NOTE: Nutritional information is going to vary based on the type of coconut milk you use. The nutritional value is based on 1 cup of Coconut Dream brand coconut milk at 60 calories per cup. The nutrition information below includes 1 stalk of celery and no spinach.

Calories: 363
Fat: 13g
Protein: 5g
Carbohydrates: 58g
Fiber: 14.4g (48% RDA)
Calcium: 34% RDA (Recommended Daily Allowance)
Iron: 20.3mg
Vitamin A: 32% RDA
Vitamin C: 26% RDA

This smoothie is also a rich source of vitamin K, copper, manganese, phosphorus and potassium.

Browse more green smoothie recipes.

What’s a pluot? It’s a hybrid of a plum and an apricot. The pluot is actually the result of cross breeding, so it is not a product of lab-induced genetic modification. They’re very sweet and are more like a plum then an apricot.

This is a great meal-replacement smoothie as it ads a bunch of calories, protein (10.4 grams!) and healthy fat in a small serving – about 20 ounces. You can also use this recipe to fuel a workout.

This smoothie is also a great source of omega-3′s. It has 164% of your daily recommended value.

Acai-Pluot Smoothie Recipe

• 2 bananas, peeled
• 1 packet (100 grams) of Amafruits frozen acai berry puree
• 2 teaspoons chia seeds, soaked for 10 minutes
• 2 tablespoons raw cacao nibs
• 3 medium pluots, pitted (if you can’t find pluots you can use 2 plums and 2 apricots)
• 4 to 6 ounces of filtered water

Add all the ingredients to your blender, (I use a Blendtec) and hit the “pulse” button a few times. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy.

Nutrition Information

Calories: 634
Fat: 14g
Protein: 10g
Carbohydrates: 121g
Fiber: 23.7g
Calcium: 11% RDA (Recommended Daily Allowance)
Iron: 19.8mg
Vitamin A: 39% RDA
Vitamin C: 63% RDA

This smoothie is also a rich source of folate, vitamin B2 – B6, vitamin K, copper, magnesium, manganese, phosphorus and potassium.

Browse more green smoothie recipes.

It’s a really good pudding. I’ve tried some recipes that were made with avocado and coconut oil, but I didn’t like them. This one was rich and chocolaty. I didn’t add additional sweetener other than really ripe bananas.

While this pudding contains all raw ingredients and plenty of “good” fats, I still consider this recipe a “fun food”.

Dessert is still dessert whether it’s raw or “cooked” or “processed”. Even though I eat a low-fat raw diet, having one of these for dessert on occasion won’t throw my total fat calories above 13%.

This recipe makes two servings.

Ingredients:

• 4 bananas, peeled
• 1/4 cup macadamia nuts (soak for 4 hours)
• 1/4 cup cacao powder
• 2 tablespoons shelled hemp seeds

Directions:

Add the soaked and drained macadamia nuts, hemp seeds and cacao powder to your food processor. Using the “S” blade, chop everything up into a coarse powder. Now add the bananas and blend until smooth.

You can chill this pudding in the refrigerator and eat it within a few hours, or most likely, immediately!

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WOW!! It was amazing! I don’t add sweeteners to my ice cream, so if you like a really sweet ice cream you can add 1 or 2 soaked medjool dates.

This ice cream was so good, I ate it all before I could bring the bowl into the living room to share it with Davy. Next time, I’ll have to double the recipe! You can easily share this recipe with someone else if you want to.

For more raw ice cream ideas, check out our main raw vegan ice cream recipe page.

Ingredients:

• 2 frozen bananas, peeled
• About 10 to 15 fresh mint leaves
• 2 teaspoons cacao nibs

Directions:

Peel and freeze the bananas for at least 8 hours. Next remove the bananas from the freezer and let them thaw for a few minutes. You want them soft enough to easily cut the bananas in half the long way and then slice them. However, don’t let them thaw too much!

Next, finely chop the mint leaves. In your high powered blender or food processor, blend the banana and mint leaves until smooth. If you have trouble blending the ice cream into a smooth texture, mix it with a spoon and let it thaw for a few minutes before you resume blending.

Scrape the ice cream mixture into a bowl and sprinkle cacao nibs or powder over the top. Grab a spoon and ENJOY!

Of course, you can always make a complicated green smoothie too. You can add protein powders, superfoods, powdered supplements, nuts, seeds and other things to “enhance” your smoothie. But do these additives really enhance your health?

Adding anything other than fruit and greens might do more harm than good depending on your overall diet.

Protein Powders

We’re not against adding protein powder to your green smoothies, but we recommend paying attention to what you eat and see if you can get all or most of your protein from plant-based foods without needing to rely on a powder.

If you are lacto-ovo vegetarian or omnivore, you don’t need to add the extra protein to your smoothie. Doing so might throw your protein intake out of balance and cause digestion problems and other health conditions over time like osteoporosis that are associated with over-consumption of protein.

Powdered Supplements

Nobody needs to add a powdered multivitamin to their green smoothies. It’s a waste of money. If you are vegan, go ahead and stir in a powdered B12 or D3 supplement (we use Garden of Life’s Vitamin Code brand). For women, you might want to add an iron supplement.

If your diet is plant-based and you drink 32 ounces of green smoothie each day, you’re probably getting most of what you need from diet alone. Adding extra nutrients could result in nutritional imbalances and disrupt nutrient absorption as certain vitamins and minerals compete for absorption in your body. It’s better to track your nutrients and only target ones that you are at risk for deficiency.

Superfoods

We’re not 100% against superfoods like goji berries, maca and cacao, but we do not use them on a daily basis. In fact, you’ll get plenty of nutrition and antioxidants from the fresh, ripe, whole fruits and vegetables without having to spend the extra money on exotic, dehydrated and powdered “health foods” from half-way across the globe.

Your green smoothie is a superfood and it’s far superior to anything you’d get from a bottle or package. Of course, a handful of goji berries can boost protein and dried sea vegetables provide iodine. Superfoods do have their place but they should be viewed as supplements and not a significant part of your diet.

Nuts and Seeds

We add a tablespoon of freshly ground chia (or flax) seeds to our morning smoothies. Other than that, we don’t add any other nuts, seeds or coconut oil. Adding too much fat to a fruity green smoothie can affect digestion, cause gas and bloating and even throw blood sugar out of whack. You don’t need to add fat to a green smoothie – even if you’re making a meal-replacement shake. You most definitely get enough in your diet without the need to blend it with fruit and greens too!

Sweeteners

Powdered sweeteners like stevia or syrups like agave, yacon and honey should be avoided since green smoothies are sweet enough on their own as long as you are blending fully ripe fruit that is in season. Instead of reaching for refined sugars, add another banana, some pineapple or other ripe fruit. Wean yourself off the concentrated, processed sugar-lust and soon you’ll appreciate just how delicious whole food can be without any added sweetener!

Sea Salt

We don’t add sea salt to our green smoothies but some people do. If you have a low sodium diet (i.e.: you don’t salt anything at all AND you eat a whole foods, plant-based diet with no processed food), you might do well with a pinch of quality sea salt here and there in your smoothie. You can add natural sodium to your smoothies as well by using celery or chard which is much better than pure, refined salt. A little sodium in your green smoothie helps cut sweetness and boosts the mineral content.

Keep It Simple

When it comes to green smoothies, simple is better. There’s no need to “protein-load” or “nutrient-load” your meals. Nature provides the optimum ratio of nutrients in fruit and vegetables. As long as you eat enough calories each day, you should do well without needing to artificially “enhance” your green smoothies.

I’ve put together a ton of information about green smoothies and how to make certain simple recipes that target specific health goals (ie: weight loss, detox, digestion, libido, energy, immunity, etc.) as well as fruit and green pairings that yield the best flavor and health benefits. This program is called Incredible Smoothies For Incredible Health and it contains hundreds of green smoothie recipes, answers to over 100 questions and so much more. It’s everything I know about green smoothies, health and nutrition.

Find out more about my Green Smoothie Program!