An ongoing collection of smoothie recipes...
Also, check out some of my smoothie tips at the bottom!
*Note: If you have fruits that are about to go bad, throw them into the blender. If you need more vegetables in your diet, why not toss them in with the fruits? For those of you who have a difficult time getting your recommended daily servings of vegetables, blending them into your smoothies is one of the best ways to pack all of the necessary nutrients into one drink. Enjoy!
Sweet Antioxidant Smoothie:Serving Size = 2
1 cup blueberries, fresh
2 cups spinach, frozen
1 cup red grapes, frozen
2 kiwis
2 kiwis
1/2 avocado
1 cup soymilk, unsweetened
1-2 tbs wheat bran*
*Optional
Pink Tomato Smoothie:Serving Size = 2
2 cups strawberries, frozen
1/2 fuji apple
1 tomato
1/2 avocado
1/2 avocado
1 cup soymilk, unsweetened
2 tsp sunflower seeds, toasted
1-2 tbs wheat bran*2 tsp sunflower seeds, toasted
*Optional
Kumquatberry Smoothie:Serving Size = 2
1 cup blueberries, fresh
5 kumquats, sliced w/ rind on
1 banana, sliced & frozen
1/3 cup plain Greek yogurt
1/2 cup soymilk, unsweetened
1-2 tbs wheat bran*
*Optional
*This just won me a $25 gift card to Whole Foods!*
Sweet & Sour Strawberry Smoothie:Serving Size = 2
2 cups strawberries, fresh
1/2 cup strawberries, frozen
1/2 cup strawberries, frozen
1 banana, sliced & frozen
2 tsp lemon
3 tsp balsamic vinegar
1/4 cup plain Greek yogurt
2 tsp lemon
3 tsp balsamic vinegar
1/4 cup plain Greek yogurt
1/2 cup soymilk, unsweetened
1-2 tbs wheat bran*
*Optional
 |
| Strawberry Mango Spinach |
Serving Size = 2
3/4 cup strawberries, fresh
3/4 cup strawberries, frozen
3/4 cup strawberries, frozen
2 cups spinach
1 cup mango, sliced
1 cup mango, sliced
1 1/4 cup soymilk, unsweetened
1-2 tbs wheat bran*
*Optional
 |
| Strawberry Papaya |
Serving Size = 2
3/4 cup papaya, sliced
1 1/4 cup fresh strawberries, sliced
1 banana, sliced & frozen
1/3 cup plain Greek yogurt
1/2 cup soymilk, unsweetened
1-2 tbs wheat bran*
*Optional
Nutty Banana Coffee: Serving Size = 2
2 bananas, frozen
2 strawberries, frozen
8 walnuts halves, lightly toasted
1 tsp instant coffee
3 tsp cocoa powder
2-3 drops of vanilla extract
1 1/2 cup soymilk, unsweetened
1 tsp instant coffee
3 tsp cocoa powder
2-3 drops of vanilla extract
1 1/2 cup soymilk, unsweetened
1-2 tbs wheat bran*
*Optional
*Optional
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10 Healthful Smoothie Tips
(1) Try to avoid adding sweeteners (sugar/syrup/honey/etc) if possible. Fruits, especially when in season, should be your natural sweeteners
(2) Use Banana, Avocado, Plain Yogurt, and/or Silken Tofu to add a creamier texture
Bananas & Avocados are excellent sources of Potassium & Vitamin C; however, bananas have more sugar & carbs, whereas avocados have more [good] fat. Also, try to avoid using flavored yogurts.
(3) Be mindful of your Daily Servings of Fruits. Although they serve many beneficial purposes in our diet, 2-3 servings a day should be your goal, which is approximately 1/2 cup each
4) Add 1 tbs Wheat Bran for extra fiber, or ground Flaxseed for omega-3 fatty acids
(5) When using fruit juices, try to use freshly squeezed juice or all natural juices with very little to no added sugar
(6) Add less or more soy milk/almond milk/skim milk to adjust thickness
(7) Use a combination of frozen and fresh fruit for texture, or just add ice cubes.
(8) If freezing bananas, freeze them when the skin has brown spots because that is when it contains the most sugar (instead of carbs)
(9) Throw in vegetables with your fruits to make sure you get your proper nutrition. Oftentimes, the fruits overpower or even mask the vegetables, so it is a great way to meet your Daily Recommended Servings
(10) If adding nuts, toast them first to bring out their nutty flavors, or use natural nut butters as an alternative
