The Ultimate Smoothie

The Ultimate Smoothie recipe

The Ultimate Smoothie recipe

About a year ago I lost a significant amount of weight- I wasn’t trying to lose weight so that’s why I don’t know how much I lost exactly…but its around 20-25 lbs at least!

The funny thing is I can never lose weight when I try!

It all began with this YouTube video:

It’s 17 minutes long- you guys NEED to watch it! It’s about Dr Terry Wahls who was diagnosed with Multiple Sclerosis and reversed majority of her symptoms simply through healthy eating.That’s unheard of- MS is a progressively degenerative disease with no cure- patients only get worse- never better. My mind was blown- we have strayed so far from the ideal way of eating  that our very own ‘healthy’ eating guidelines are making us sick. Instead of waiting until you’re sick, change your way of eating now!

She wrote a book ‘The Wahls Protocol’- I bought it and highly recommend it to everyone.

The Wahls Protocol

The Wahls Protocol

I’m going to VERY BRIEFLY outline her eating program and give you guys the gist of it. Not a social event goes by without someone or the other asking me ‘my secret’. From now on I will be directing people to this post 🙂

The Wahls protocol requires you to eat 9 cups of fruits and vegetables as well as organ meats and high amounts of healthy fats. Overall she insists everyone eat the following daily:

3 cups of leafy greens (kale, spinach, swiss chard etc)

3 cups of brightly coloured fruits or vegetables (preferably berries)

3 cups of sulfur rich foods (onions, mushrooms, asparagus etc)

Also you have to avoid all grains, sugar and dairy while increasing your fat intake.

I think what I enjoyed most after losing weight was telling people my secret was that I ate fat!

Her ‘diet’ is a variation of the Paleo and Ketogenic diet. Most diet’s focus on what you CANNOT eat- the Wahls Protocol on the other hand has a minimum amount of food from several groups that you MUST eat for optimal brain health and your mitochondira. It’s very nutrient-centric. I really appreciated that part of the protocol. Please keep in mind that the focus of this post is my Ultimate Smoothie recipe and not the Wahls Protocol- I am barely scratching the surface of the protocol.


I found that the easiest way of consuming this many cups of fruits and vegetables was in my smoothies. Otherwise I would never be able to incorporate them into my everyday meals. South Asian diets are generally not that nutrient dense.

The Ultimate Smoothie Recipe


2 cups baby kale or baby spinach

1 cup frozen berries

1/2 cup pineapples

1/2 banana

1/2 cup of frozen mango chunks

1 can full fat coconut milk

1 tsp Spirulina powder

1 tblsp flax seed powder

2 tblsp coconut oil

some water if you prefer a more liquidy consistency

I would not use the ingredients written in this colour while on the Wahls Protocol. I listed them because I put them in my current smoothies as pictured.


In a blender layer all  the ingredients in order of softest to hardest (liquid first, frozen fruits last)- or follow your blenders’ instructions

Blend until you have a smooth consistency and there’s no clumps left- about 2 minutes.

I often add water because I like my smoothies more ‘liquidy’

** I no longer follow the Wahls protocol strictly so I add a lot more sugar to my smoothies from fruit sources for taste.  I added 1/2 a banana and 1/2 cup of frozen mango chunks


Get ready for burst of energy!

Get ready for a burst of energy!

This recipe makes over two large glasses of smoothie-this used to be my breakfast and lunch. However, unless you’re following the Wahls Protocol this would be enough for two people.

When I was on the Wahls Protocol I had weaned off of sugar so I didn’t need many fruits to make it  drinkable. However no one else would be able to drink it. Now that I have increased the fruits in the smoothie my husband and toddler enjoy it as well. My 7 year old is still resisting it- though my niece who is the same age  loves it Masha’Allah.

Writing up this recipe is bringing back some really good memories; my energy level was quadruple what it is now, I had much better mental clarity and I can go on and on about my skin! One of the best parts of this diet was that I never felt hungry..there would be times when I would realize it was past 2 pm and I hadn’t eaten breakfast! I was always so full!

This reminds me…

Pre-Wahls I had pinned this to my Pinterest board

me before Wahls protcol

The old me

Lol! Moral of the story…never judge anyone…you could turn into them.

Ugh,,totally judging people who are just too it’s no cool to have flawless features (please work, please work, please work!)

Overall this way of eating is quite challenging- I think I will probably try it again but with my own variations. It was so different from my typical way of eating that it was interfering with my social life. Obviously I couldn’t expect dinner parties or social events to have food conducive to my diet so sometimes I would eat before attending them. It would often turn into a big hoopla ‘why’re you only eating salad? You’re skinny enough- stop it!‘..umm seriously if this was about my appearance | would have given up long ago..I admire people who are so dedicated to staying in shape that they would pass up chocolate cake for the sake of their waist line. As I mentioned earlier I was never good at losing weight..I always comforted myself with ‘it’s whats on the inside that matters’ as I reached for the 2nd donut!. But on the Wahls Protocol I could resist whole groups of food because I just saw them as foods that caused inflammation or wreaked havoc on my nervous system and I didn’t want to do that to my body.

Wow, as I write this post I really feel like being healthy again!

Thanx to this smoothie it wasn’t too hard to incorporate all the healthy stuff in my diet- but it was the list of forbidden foods that made the diet difficult to follow. In all honesty I got used to eating no grains..but it was the no sugar that I couldn’t handle. I think I’m going to re-start this diet by focusing on foods for my mitochondria for now. Maybe one day in the future I will tackle the Protocol in it’s entirety and kick my sugar habit.

Who’s with me???

It’s so much easier starting an eating plan with others for support.

Chai with Sahar Instagram

Chai with Sahar Instagram

Post a picture on Instagram #CWS9cups (Chai With Sahar 9 cups)- It doesn’t have to be a meal consisting of 9 cups of fruits and vegetables- just a picture of your healthy meal . One meal at a time we can provide our bodies with the nutrients it needs to create mitochondria.

I’m very excited about this-looking forward to your healthy pictures!

Chai later



10 Comments on The Ultimate Smoothie

  1. Kulz
    April 26, 2015 at 10:34 am (3 years ago)

    This is awesome, I honestly hear the warning works I heard when I was younger now “When you’re young you can eat whatever but after 20 …” And the rest is history and on your waistline making you feel sick.
    Okay seriously I think I’ll get some frozen berries now.

    • Sahar
      April 27, 2015 at 11:05 am (3 years ago)

      Salaamz Kulsoom!
      sooo true! As we get older we feel the consequences of our poor meal choices even more. In the past not eating healthy wouldn’t catch up to us as quickly.
      yaaay! get your smoothie on!

  2. sarah
    April 26, 2015 at 10:01 pm (3 years ago)

    Thanka for this post! Are these smoothies considered meal replacements?

    • Sahar
      April 27, 2015 at 11:02 am (3 years ago)

      Hey Sarah
      (so many Sarah’s Masha’Allah!)
      Yes, the smoothie is full of nutrients and will definitely keep you full!

  3. Amina
    May 1, 2015 at 7:20 pm (3 years ago)

    I love ur blog, Sahar baji! I’ve been trying to slowly ease into a healthier lifestyle. Your ideas are so amazing and practical, mashallah.

    • Sahar
      May 11, 2015 at 5:44 pm (3 years ago)

      Thank you so much for stopping by and for your comments.
      Healthy lifestyle is one meal at a time…Masha’Allah you Brits are so healthy!

  4. Smoothie Drinker
    May 6, 2015 at 1:18 pm (3 years ago)

    Wow – great recipe for the ultimate smoothie, can’t wait to try it out! All of the ingredients all in one smoothie, really sounds like a great way to get all of the items down in one day. Great blog by the way, gotta try that smoothie now!

    • Sahar
      May 11, 2015 at 5:33 pm (3 years ago)

      Hi Smoothie Drinker!
      yes…ALL in one smoothie…amazing isn’t it?
      Thank you!
      Lemme know if you try it #cws9cups

  5. MM
    May 13, 2015 at 12:22 pm (3 years ago)

    Awesome post! I just ordered the Wahls protocol from amazon! I am excited to try your smoothie recipe. A question- can I still have my eggs and oatmeal if I am on level 1 of the diet, or are these “forbidden”? Also, I am planning to continue with dairy in the form of kefir and goat milk- would that be ok on the diet (I guess, it’ll be a modified version of the diet).

    Thanks again for an awesome post!

    • Sahar
      May 22, 2015 at 12:31 pm (3 years ago)

      Hi MM,

      Awesome!!! You’re going to love it!
      Oatmeal is ok on level one IF you ate your daily requirements-but not eggs. The good news is that after 3 months, the first item you can re-introduce is eggs.
      I’m so excited for you. Lemme know how it goes!


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