Build Your Own Nutrient-Rich Smoothie

I know, I have totally been MIA lately. It’s just that the end of my Nutritional Therapy Practitioner program is nearing fast, and I’ve been totally wrapped up in school work. I haven’t had any time to blog, but I figured you guys would understand especially since I am gaining solid nutrition and food knowledge that I can soon share with you!

I’ve decided to quickly share with you guys this versatile recipe for building your own nutrient-rich smoothie. I’ve been so busy lately that this has been my breakfast in one form or another. I wouldn’t normally recommend replacing a meal with a smoothie, however this recipe is so packed full of rich nutrients that I’m letting it slide.

I will warn you now that there is raw liver and raw egg in this, but please give it a chance! May I also add that these two ingredients are not optional, because they are what makes the smoothie so nutrient-rich. The idea of this recipe is to build your own smoothie by choosing the other ingredients based on your tastes. Over the past several weeks, I have had pretty much every combination of this smoothie and no matter what I cannot taste raw liver or raw eggs, I promise. You may be wondering, why does it have to be raw liver!? It’s because liver is one of the most nutrient-dense foods on the planet. Gram for gram, liver contains more nutrients than any other food. Just take a look at these nutrient facts:

APPLE (100 g) CARROTS (100 g) RED MEAT (100 g) BEEF LIVER (100 g)
Calcium 3.0 mg 3.3 mg 11.0 mg 11.0 mg
Phosphorus 6.0 mg 31.0 mg 140.0 mg 476.0 mg
Magnesium 4.8 mg 6.2 mg 15.0 mg 18.0 mg
Potassium 139.0 mg 222.0 mg 370.0 mg 380.0 mg
Iron .1 mg .6 mg 3.3 mg 8.8 mg
Zinc .05 mg .3 mg 4.4 mg 4.0 mg
Copper .04 mg .08 mg .18 mg 12.0 mg
Vitamin A None None 40 IU 53,400 IU
Vitamin D None None Trace 19 IU
Vitamin E .37 mg .11 mg 1.7 mg .63 mg
Vitamin C 7.0 mg 6.0 mg None 27.0 mg
Thiamin .03 mg .05 mg .05 mg .26 mg
Riboflavin .02 mg .05 mg .20 mg 4.19 mg
Niacin .10 mg .60 mg 4.0 mg 16.5 mg
Pantothenic Acid .11 mg .19 mg .42 mg 8.8 mg
Vitamin B6 .03 mg .10 mg .07 mg .73 mg
Folic Acid 8.0 mcg 24.0 mcg 4.0 mcg 145.0 mcg
Biotin None .42 mcg 2.08 mcg 96.0 mcg
Vitamin B12 None None 1.84 mcg 111.3 mcg

Amazing! Now you see why liver is a must for my build your own nutrient-rich smoothie. The same goes for eggs, sometime’s referred to as “nature’s multi-vitamin”, and in their raw form they are also one of the most easily digestible foods packed with highly bioavailable nutrients. Just make sure you are getting your liver and eggs from a source in which you can trust the animal was properly raised on a pasture and in an organic fashion. I recommend scoping out local farms, your local food co-op, or US Wellness Meats.

I’d love to hear what combinations of this nutrient-rich smoothie you build for yourself, so make sure to leave your comments below. I also wanted to let you know that I have a guest blog post scheduled for the near future. I’m so excited because this guest blogger is so talented, and she’s kind enough to lend me a hand while I finish up school in order to keep my readers happy with one of her amazing recipes. Keep an eye out for that, and I promise I will be back to more regular postings soon. I appreciate your patience and support!!!

Build Your Own Nutrient-Rich Smoothie
Prep time
Cook time
Total time
Serves: 1
  • ¾ cup liquid of choice - choose between filtered water, raw milk, unsweetened coconut milk, unsweetened almond milk or a mixture
  • A few slivers of raw, frozen, grass-fed liver
  • ½ cup frozen berries of choice - choose between strawberries, blueberries, raspberries, or a mixture
  • ½ frozen banana
  • 2 raw local, free-range eggs
  • 2 tablespoons healthy fat - choose from shredded unsweetened coconut, grass-fed butter, raw cream, coconut cream, or a mixture
  • 3 cups (tightly packed) leafy greens of choice - choose between spinach, kale, swiss chard, or a mixture
  • 1 tablespoon raw honey
  • 1 scoop hydrolyzed collagen powder (optional)
  1. Place ingredients in a high-powered blender in the order listed and blend on high for 90 seconds.



Kylie Walker

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