Recipe: Mango Banana Smoothie

Recipe: Chocolate Banana Smoothie

I am in the middle of taking the October Unprocessed Challenge (a challenge to eat only REAL foods for the entire month of October.)  I have been drinking lots of smoothies this month, and I have discovered a new one that I love!  This  smoothie tastes great, and it’s made with ingredients I usually always have on hand.  So, when I have plans to make a different smoothie and discover that I’m out of yogurt or berries, this is usually what I’ve been going to.  It tastes a lot like chocolate milk to me, only without the added white sugar!

Chocolate Banana Smoothie

Prep time: 

Total time: 

Serves: 16 ounces

  • 8 ounces Milk, any type (Cow's milk, Almond, Soy, Coconut...use what you prefer)
  • 1 Tablespoon Honey, preferably raw and local
  • 2 Bananas, ripened and frozen
  • 1 Tablespoon Cocoa Powder
  1. Add all ingredients to a blender. Blend until smooth. Enjoy! 🙂


October Unprocessed Challenge 2016: 8 Days of REAL Food


We are almost halfway through the October Unprocessed Challenge (eating only REAL food for the entire month of October)!  This is my 4th year taking the challenge, and I am still learning so much every day!

My greatest accomplishment so far this year was finding a recipe for taco seasoning that my whole family loves!!  Taco Tuesday is so much better now, and I feel great knowing exactly what is in the seasoning!  If I get nothing else out of this challenge, I will be happy about my new taco night discovery! 🙂

This year has seemed the easiest so far of all the years I’ve attempted the challenge (last year I only lasted a few days, and then I gave up!).  This blog is what is keeping me accountable this year, and knowing that I’m going to post everything I eat is one of the main reasons I haven’t given up.  Although it seems easier than previous years, this challenge is still a LOT of work and takes a lot of planning and prep, since I often have to make 2 meals for dinner since my kids will not eat some of these new foods (although I do make them try everything.)

Below is a list of EVERYTHING I have eaten for the first 8 days, along with links to many of the recipes.  It’s not 100% unprocessed (chocolate chips are my weakness), but I am happy with my progress so far.  I am surprised that I have not really had any cravings for sweets, and I have not felt hungry at all.

For more real-food recipe ideas each day, check out the Journey To Complete Wellness Facebook page.

If you have any favorite real-food recipes, please feel free to share them in the comments on this post or on the Journey to Complete Wellness Facebook page!  I’ll take all the help I can get! 🙂

October Unprocessed 2016

Saturday, October 1

Breakfast: Omelet with Peppers, Onions, and Sun-Dried Tomatoes


Snack:  Grapes ,cashews, raisins
Lunch: Salad (Romaine, tomatoes, cucumbers, raisins) w/balsamic


Dinner: Honey Balsamic Sheet Pan Chicken

This is delicious!  I will be making this again (maybe a few more times this month)! 🙂



Sunday, October 2

Breakfast: Gluten-Free Banana Pancakes

I love these, and my 12-year old daughter does, too!


Snack:  Celery Stick, Raisins, Grapes, Cashews
Lunch: Leftovers from Dinner and  Creamy Tomato Basil Soup

The soup is so tasty!  My 13-year-old daughter loves it as well!

Dinner:  Crock Pot Chicken Taco Chili

This was good, but my family was not crazy about it.  I had a lot of leftovers that I froze in individual portions to use later in the month.


Monday, October 3

Breakfast:  Chocolate Avocado Smoothie


Snack: Plain Greek Yogurt w/1 T honey & 1T chocolate chips, Popcorn
Lunch: Leftover Chili
Dinner: Mozzarella-Stuffed Slow Cooker Meatballs

This is a favorite in our house!


Tuesday, October 4

Breakfast: Leftover Banana Pancakes/Kiwi/Slice of Boar’s Head Deli Turkey
Snack: Fuji Apple, 5.3oz Greek Yogurt, ½ T Honey & 1T chocolate chips
Lunch: Leftover Chili
Dinner:  Taco Meat w/Jasmine Rice, Lettuce, Tomato. Taco Seasoning



Wednesday, October 5

Breakfast: Leftover Banana Pancakes with Grapes
Snack:  Grapes, Chocolate Chips
Lunch: Raspberry Peanut Butter Green Smoothie (I used grape juice)
Dinner:  Slow Cooker Chicken Tortellini Soup (w/brown rice noodles)


Thursday, October 6

Breakfast: Scrambled Egg w/Diced Tomatoes;grapes
Snack:  Peanut Butter Cookies, cashews


Lunch: Leftover Chicken Soup
Dinner:  Pate Chinois


Friday, October 7

Breakfast: Leftover banana pancake, PB cookie
Snack: Yogurt w/honey & cc; apple; cucumbers,celery,dip,chips,salsa
Lunch: Leftover Tomato Soup
Dinner: Leftover Pate Chinois


Saturday, October 8

Breakfast: Leftover chicken soup
Snack: Kettle corn; Roasted Pumpkin Seeds
Lunch: Strawberry/banana/yogurt/milk smoothie
Dinner: Baked Haddock,rice pilaf, and Roasted Broccoli




Recipe: Strawberry Banana PB Smoothie


Straw banana smoothie2

This is my 13-year old daughter’s favorite smoothie.  I make this for her just about every morning.  One thing I love about smoothies is that you can adjust the ingredients to your liking.  Feel free to substitute your favorite flavor of yogurt, and also adjust the amount of milk to your desired thickness.  To make it sweeter, you may also add some raw honey.   Here is the recipe I use:


  • 1/4 cup milk (adjust amount to your liking to achieve desired thickness)
  • 1 ripened banana, frozen
  • 6 whole strawberries, frozen
  • 1 Tablespoon peanut butter
  • 6 oz Strawberry Yogurt (or flavor of your choice)


Add all ingredients to a blender.  Blend until smooth.

Recipe: Avocado Smoothie

avocado smoothie jtcw

I love this smoothie!  To be honest, I did not expect to like this the first time I tried it.  I had an avocado that I wanted to use up, so I searched the web for a recipe, and I found this Avocado recipe from   To my surprise, it was creamy, cool, and delicious!  Since then, I have made a few modifications to suit my taste and preferences, and it has become one of my favorite smoothies.  This smoothie is a nice change from my usual smoothies that contain banana.  My other recipes usually use at least one frozen ingredient, so ice is not necessary, but I think this one is perfect as is with the ice.  Even if you’re not a huge fan of avocado, I think you may be surprised.  Give it a try and let me know what you think! 🙂


  • 1 ripe avocado, halved and pitted
  • 1 cup unsweetened almond milk
  • 6 oz. strawberry yogurt (or flavor of your choice)
  • 2 Tbsp raw honey
  • 8 ice cubes


Add all ingredients to blender.  Blend until smooth.  Enjoy! 🙂


Recipe: Blueberry Banana Smoothie

August 5, 2014 007 crop2

If you have been looking for ways to use up all those delicious blueberries that are in season right now, give this healthy smoothie recipe a try.  This drink is very filling and it would serve as a delicious breakfast, lunch, or a snack!  Enjoy it any time of the day!  We have been making this smoothie a lot lately, and I’m happy to say that ALL of my daughters love this one! 🙂


1/2 cup milk

1/2 cup yogurt (I like Stonyfield Banilla)

1/2 cup fresh blueberries

1/2 cup frozen strawberries

1 frozen banana

1/2 cup organic spinach or other greens (optional – I usually don’t add this because my daughters will not drink it if they know there are greens in it.)


  1. In a blender, combine all ingredients.  Blend until smooth.


Make sure at least one of your ingredients is frozen to make your smoothie cold.  If you do not have any frozen ingredients, you may want to add some ice.

This smoothie is best served immediately, especially if you are using the greens.

If you are adding greens, blend the greens and the liquid until smooth before adding the remaining ingredients.

Enjoy! 🙂

Strawberry Banana Smoothie

This is a great smoothie to soothe a sore throat or cough.  My kids love the taste, and they love the pink color!  It’s also a great way to benefit from the healing properties of raw honey if you don’t like eating honey straight.  🙂

April 7, 2014 038 crop

½ cup apple juice

½ cup filtered water

1 ripe banana

1 Tablespoon raw honey (local is best to help with seasonal allergies)

1 cup frozen organic strawberries

1.  Place all ingredients into blender except the strawberries.  Blend until smooth.

2.  Add the strawberries.  Blend until smooth.

Notes:  This smoothie is thick.  If you would like it thinner, add more liquid.  Do not feed raw honey to infants under 1.

Yield:  20 ounces

Recipe: Coconut Banana Cashew Smoothie

My friend gave me some vanilla coconut milk the other day, so I decided to experiment and make some smoothies with it.  I found one that I really liked a lot!  I decided to grind up some cashews and add them to the smoothie for some extra fiber and protein.  Check out this website for more health benefits of cashews and see why they are one of the world’s healthiest foods.  Here is the recipe I came up with.  Enjoy! 🙂

Coconut Banana Cashew Smoothie

March 24, 2014 127 crop


¼ cup cashews

¾ cup vanilla coconut milk

½ cup organic spinach, packed

1 frozen banana


1. Grind cashews in a food processor until fine.

2. Add coconut milk, spinach, and cashews to blender. Blend until smooth.

3. Add banana. Blend until smooth.

Yield: 14 ounces


Recipe: Pineapple-Orange-Banana Green Smoothie

October 18, 2014 018 Pine Orange Banana

In an effort to get more greens into my diet, I try to have a green smoothie every day.  When I’m running short on time, this is the one I always fall back on.  It is quick, delicious, and I usually have all ingredients on hand.

I try to keep frozen bananas stocked in my freezer at all times.  I usually buy them in the reduced-produce section at the store when they are very ripe.  I take them home, peel them, break them in half, and then put them into a freezer bag for future use.  It’s a great time saver, and also a great way to keep costs low! 🙂  Here is the recipe:

pineapple orange banana green smoothie

¾ cup orange juice (I prefer freshly juiced from a juicer, but store-bought also works.)

¾ cup organic baby spinach, packed tightly

¼ cup plain Greek yogurt

½ cup fresh pineapple chunks

1 frozen banana

  1. Blend orange juice and spinach in a blender until smooth.
  2. Add yogurt, pineapple, and banana and blend until completely smooth.

Yield:  24 oz.

Recipe: Pumpkin Pie Smoothie

We have a new favorite smoothie in our house!  I have been on the green smoothie kick lately, but last week I decided to try something different and see if my daughters would give it a try.  My 11-year-old and 6-year-old both loved it!!  They have been finishing this smoothie daily and asking for more!  Like many moms, I am always looking for ways to get as many fruits, vegetables, and superfoods into our diet as possible.  This is an easy way to do it.  This smoothie is packed with superfoods…bananas, pumpkin, oranges and pineapple!  For a great resource and list of 50 superfoods, check out this link.  Give this recipe a try and let me know what you think! 🙂

Pumpkin Pie Smoothie

 Pumpkin Pie Smoothie Recipe

¾ cup orange juice (I prefer freshly juiced, but store-bought also works)

1 cup organic vanilla yogurt (I like Stonyfield French Vanilla) OR 1 cup Plain Greek Yogurt and 1 Tablespoon Local Honey

½ cup pumpkin puree

½ cup fresh pineapple chunks

½ teaspoon pumpkin pie spice* (see below for substitution)

2 frozen bananas (make sure they are ripe when you freeze them)

  1. Add all ingredients to the blender except the bananas.  Blend until smooth.
  2. Add the bananas.  Blend until smooth.

Yield:  Approximately 34 fl oz

Update:  1/31/2014 – My kids love this drink and ask me to make it for them every day.  I finally ran out of the pumpkin pie spice, and when I went to buy more I noticed that it was $5.99 for 1.12 oz.  I decided I didn’t want to pay that much for it, so I did some research and found a recipe to make it myself.  Here it is:

Pumpkin Pie Spice

4 teaspoons ground cinnamon

1 teaspoon ground nutmeg

1/2 teaspoon ground ginger

1/2 teaspoon allspice or cloves

Store in an airtight container.