Supplements and Whole Foods I Use in My Morning Smoothie

By Cat, June 2007; updated May 2019.

This was originally part of my article on Cat’s Kitchen, Supplements I Use. But that article was getting too long, so I moved the section on my Morning Smoothie to this article. For more detail on each of the supplements (powders, liquids and oils), see my original article: Supplements I Use.


I don’t intend to suggest that taking supplements can provide the same health benefits as eating healthful meals.  Supplements are intended to support our health when there is a dietary lack, or when a health condition causes the body not to assimilate a particular nutrient properly.  They should not be used as drugs to “make something go away,” and they should not be abused.  Overuse of supplements, just as overuse of drugs, can lead to other health problems.

Healthful meals are comprised of whole foods as much as possible, especially fresh (or home canned/frozen) organic or biodynamic foods grown by someone you know.  It means avoiding prepared and processed foods (commercially canned, bottled, boxed, bagged, frozen), and especially avoiding foods made with highly processed or artificial ingredients.  Know your ingredients; know your cook.  Refer to my Diet for Health articles for more information:

Consult with your health practitioner before taking any supplements.

My Morning Smoothie

My goal is to get all the nutrients I need from my diet. But I’m learning that as I age, that becomes more and more difficult.

I start my day with a protein smoothie chock full of whole foods (in maroon), and with minimum supplements (in blue) to give me a great start to my day.  Amounts are for 1-day smoothie (I drink half for breakfast and the other half  as “dessert” after dinner). I try to follow a cyclic-Keto diet plan, so my smoothie includes a fair amount of fat (in the form of cream, cottage cheese, cod liver oil, and coconut oil).

Each of the supplements that go into my smoothie are discussed in more detail in the “My Daily Supplements” section of my Supplements I Use article.

  • Whole foods (fresh or frozen):
    • Dairy:
      • ¼ cup whole, raw goat milk;
      • 2 Tbsp plain, unsweetened yogurt from a local dairy;
      • 1 Tbsp local-honey-yogurt from a local dairy;
      • 2 Tbsp cottage cheese (Daisy brand, to avoid additives);
    • 1 Egg from local farmer, coddled;
    • Fruits and green vegetables:
      • ½ tsp homemade fermented citrus (orange, lemon, and/or grapefruit);
      • ½ fresh apple with peel;  
      • ⅛ fresh orange with peel;
      • 4½ oz un-ripe banana;
      • ¼ fresh avocado;
      • 1 oz frozen blueberries;
      • 1 oz frozen mango chunks;
      • 1 oz fresh or frozen Marion or black berries;
      • ¼ oz fresh/frozen raspberries (from my garden);
      • 1-2 leaves raw kale;
      • ½ Tbsp chopped fresh parsley;
    • ¼ tsp ground flax seeds (ground at home just before using, to avoid oxidizing the oils in the seed);
  • Whole food supplements (liquid or powder)
    • 2 ml high-vitamin fermented cod liver oil (for Omega-3 fats, and vitamins A and D)
    • 2 Tbsp Organic coconut oil;
    • Acerola powder (whole food vitamin C);
    • Immune Mushroom powder mix (Agaricus blazel, Turkey-Tail, Maitake. Shitake, Cordyceps militaris, Reishi, Androdia camphorata icelial biomass), 1 scoop (off and on, as needed);
    • Fermented beet powder, 1 scoop (Mercola brand)
    • Lions Mane mushroom powder, 1 scoop;
    • ½ tsp Desiccated liver powder;
    • ¼ tsp ground Ceylon cinnamon;
    • Chlorella (blue green algae) and cilantro tincture to assist in mercury detox; take off and on.
  • Powdered or liquid supplements
    • 2 Tbsp Bob’s Red Mill whey protein powder (this is the only brand to which I do not have a food sensitivity);
    • 1 packet tributyrate (ButyCaps brand);
    • 1 tsp Liquid vitamin C with biotin and bioflavonoids;
    • ½ Tbsp Sweet Dairy Whey (dried with low heat);
    • ½ tsp D-mannose powder (for urinary tract health);
    • ¼ tsp L-glutamine powder (to heal gut, and essential for body to create glutathione);
    • ¼ tsp Myo-inositol powder (for insulin resistance); I started with 1/16 tsp/day and slowly increased to ¼ tsp/day at suggestion of my Naturopath;
    • ¼ tsp powdered Tri-Cleanse (contains triphala) Product discontinued 2019;
    • Organic Greens powder, 1 scoop (Mercola brand; see iHerb code MCL-01540). While some might argue it is not a whole food, I select a brand that uses low-temperature processing to dehydrate the ingredients; this minimizes the effect of denaturing on fats, proteins and enzymes present in the foods.

Sometimes I have a bowl of granola with homemade plain yogurt or local heavy cream and a handfull of berries, instead of my smoothie.


None for this article, but see the References list for Supplements I Use for more details.

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