Smoothie Prep 101

I rarely “meal “prep” because I like to eat freshly cooked items. However, “SMOOTHIE PREP” is a different story since everything (sans the yogurt) is frozen so it can be stored for weeks on end. Below are a few staple items I personally prepare myself and store in the freezer.

I’m telling you:
• How I do it.
• What items I freeze myself vs items I buy pre-frozen.
• Why I steam certain foods and not others.
• The benefits and WHY I add these into smoothies (if there is in fact a reason)
PLUS a few of my staple recipes below!

So let’s get to it!


How I prepare it: I buy it

Why I like it: It gives a creaminess without needing to add water which can water your smoothie down.

Benefits: Adds protein and probiotics and helps keep you full (full fat is best) Click HERE why you shouldn’t consume non-fat dairy products.


How I prepare it: Wash the outside (the outside of produce even though you don’t eat it contains bacteria, and when you slice into it the edible part can get contaminated), remove seeds (they can be eaten but I don’t suggest adding them to smoothies since they are hot and spicy – mostly used to expel parasites), peel the skin, chop into cubes and freeze.

Why I like it: It adds a creaminess like no other!

Benefits: Contains the digestive enzyme Papain, which is specifically targeted to help digest proteins in the body.


How I prepare them: Wash, cut ends, steam until you can pierce a fork through it, chop into cubes and freeze.

Why I like them: Add a natural sweetness and they taste amazing! (I think so)

Benefits: Beets are a natural detoxing root and help cleanse the body. Just don’t consume more than 1/4 cup at a time or they can be harsh on the stomach since they are super cleansing.


How I prepare them: Wash the outside, skin with a potato peeler (discard the skins as they can be VERY irritant to the gut), chop into cubes and freeze.

Why I like them: They add volume to smoothies and make them super thick without actually melting like ice does (AKA: they don’t water down your smoothie as such)

Benefits: Cucumbers are super high in water content so adding them to smoothies helps keep you hydrated and sneak in some extra H2O! They also have a soothing effect to the stomach.


How I prepare it: Wash it, chop it, steam it until tender, allow to cool before freezing. You can also put the steamed cauliflower in the freezer on a sheet tray for 30 minutes to cool down then place in container or bag of choice to store in the freezer. For this method, the best way I have found is to store pre-steamed / cooled cauliflower in a baggie, leaving “wiggle room” (aka: don’t overpack your bags) so they dont’ sick together in one large solid clump.

Why I like it: Cauliflower is low in carbs, great if you’re on a candida diet and cannot have a lot of sugary fruits 9no need to fear fruit otherwise though) and gives you tons of volume and creaminess! It also doesn’t water down your smoothie like ice would. Plus you can’t even taste it!

Click HERE for the top 6 veggies you should eat cooked and why.

Benefits: Cauliflower is filled with nutrients, fiber, antioxidants, and high in choline. It can cause gas, so steaming them freezing helps reduce this.


How I prepare them: I personally don’t skin apps since I am blending them into a smoothie, hence the skins are disintegrated. However, this is entirely up to you if you want to peel the skins and freeze or leave them on. If you don’t’ have any trouble with the skins I suggest leaving them on since they contain additional vitamins. Wash, chop, freeze.

Why I like them: They obviously taste amazing (my favorites are Pink Lady and Red Rome) but they contain the fiber called pectin…see below.

Benefits: Apple are high in pectin (a certain fiber found in fruits especially apples) and pectin is often used for the following health issues:
• Ulcerative colitis
• Constipation
• Diarrhea
• High cholesterol


How I prepare them: Wash the outside, slice horizontally, place on roasting sheet face down, roast at 350 degrees F for about 40 minutes (depending on how large and how many you roast at once) or until tender when you touch it (your kitchen will start amazing once done LOL). Allow to cool, then run a fork down the middle to de-seed. Chop into cubes and freeze (similar to the cauliflower method for the same reasons)

Why I like them: It taste amazing! Delicata squash is also one of the rare winter squashes you can eat the skins (less time prepping! haha). The skins are very thin, and I personally have no trouble digesting them.

Benefits: Low in carbs, sugar (great for candida and keto diets), contains a good amount of vitamin C, calcium, and iron.


How I prepare them: Wash, remove stems, chop, freeze.

Why I like them: Strawberries are actually very low in sugars. 1 entire cup contains 7g of (natural) sugar…but to me, they taste extra sweet! Win win! But the sugar isn’t really why I love them…I guess I just love strawberries! Haha No other reason really. Sometimes you just love what you love.

Benefits: Did you know…..About 8 strawberries contain more vitamin C than an orange! That’s one good reason right there (among many other benefits) If the seeds on the outside bother you (i.e. Diverticulitis) I suggest staying clear from them or perhaps you can only consume them in a smoothie if blended really well. If you have a Vitamix this shouldn’t be an issue, but each person is different.

Now I like to buy as much produce in season and fresh as possible, so when available I love chopping and freezing peaches, cranberries, cherries (yes I pit each one by hand), plums, butternut squash, zucchini, pumpkin, sweet potatoes, green bananas (click HERE as to why I prefer green over ripe) and one of my favorites…..persimmons (coming soon this fall!)

Wild blueberries (Trader Joe’s sells them. They are super tiny and pack a punch of flavor), cherries (when not in season), cranberries (when not available fresh).

I would love to see you comments, questions, and thoughts about this post HERE and let me know if it was helpful. See ya on Instagram!
Click HERE for the @lilsipper bundle!

Some of My Go-To Smoothie Recipes.

Delicata Papaya Smoothie
1/2 cup greek yogurt
1 cup frozen delicata
1 cup frozen papaya
1 scoop of my Probiotic Vanilla Protein Powder to make it extra thick!

Apple Pie Smoothie
1/2 cup greek yogurt
1 cup frozen delicata squash (can sub w/butternut squash or pumpkin)
1/2 cup frozen apples
1/2 cup frozen cucumber
dash of cinnamon
1 scoop Further Food Collagen (15% off: lilsipper)

Strawberry Milkshake
3/4 cup greek yogurt
1 cup frozen cauliflower
1/2 – 1 cup frozen strawberries
1 Tbsp organic Sunbutter (or cashew)
2 scoop Further Food Collagen (15% off: lilsipper) (or Nuzest to make it EXTRA thick!)

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