smoothie recipes
SMOOTHIE RECIPES
Berry Banana Protein Smoothie By Sara Nicole Ansari, R.D. Ingredients: 2 cups unsweetened vanilla almond milk ½ medium banana, fresh or frozen 1 cup organic strawberries, fresh or frozen 1 tbsp chia seeds ½ cup crushed ice (optional if using frozen fruit) OPT: 1 scoop low carb protein powder (~113 cal, 1g fat, 1g carb, 25g protein) Directions 1. Combine all ingredients in a blender and blend until smooth. Pour in a tall glass and serve immediately. When creating your own smoothie, this is a GREAT FORMULA to follow: 1 cup liquid that is not juice (water, coconut water, unsweetened almond/coconut milk) ½ cup to 1 cup fruit ½ cup to 1 cup greens (popular smoothie greens include spinach, kale, and romaine) ¼ tsp. spices (vanilla, cinnamon, nutmeg, ginger, cacao powder…) 12 tbsp. nuts, nut butter, chia seeds, flax seeds, banana or avocado 1 scoop lowcarb protein powder*, dollop of Greek yogurt, or 12 tbsp. hemp seeds AvocadoBanana Smoothie 1 cup unsweetened almond milk 1 small or ½ large banana, frozen 1 tablespoon peanut butter or almond butter 1/4 avocado 2 lg handfuls raw spinach or kale Apple Spice Smoothie 1 green apple quartered 3/4 cup plain Greek yogurt 1/4 teaspoon cinnamon powder 1/4 teaspoon ginger powder 1/4 teaspoon nutmeg powder 3/4 cup unsweetened almond milk 2 lg handfuls raw spinach or kale Just Peachy Smoothie 1 medium ripe peach, sliced 1/4 avocado 1∕3 cup unsweetened frozen strawberries 3∕4 cup plain Greek yogurt
2 lg handfuls raw spinach or kale PROTEINFIBER Breakfast smoothie 1 cup of unsweetened almond milk, 1 tbsp chia seeds or flax seeds, 1/2 frozen banana (frozen makes a thicker consistency), 1/2 cup organic berries, and a big handful of baby spinach (I promise you can’t taste it!) Optional add for protein and healthy fats: ● 12 tbsp. nuts, nut butter, chia seeds, flax seeds, banana or avocado ● an ounce of walnuts/almonds or 1 tbsp natural peanut butter or almond butter ● a tsp unsweetened cocoa powder ● a scoop of protein powder (optional) MAKE YOUR OWN GREEN SMOOTHIE: How to make a healthy smoothie with appropriate portion sizes and ingredients (infographic) http://mediacacheec0.pinimg.com/1200x/d6/25/5f/d6255f3aa8a901752d19fafb3e10e717.jpg
Double Chocolate BananaAvocado Milkshake
Blending together frozen bananas and avocados creates a smooth, creamy consistency that rivals the most fattening ice cream. Add nutty almond milk and a hit of chocolate and you’ve got a milkshake that’s downright delicious. The goodforyou part: Avocados are loaded with healthy fats, protein, and fiber. Bananas and spinach (yep, spinach) bump up the fiber even more, and are packed with essential vitamins and minerals. Ingredients 1 c. Dark chocolate almond milk 1 c. Fresh spinach 1 Pitted date, soaked in hot water for 20 mins* 1 tsp. Water (use the water you soaked the date in) 1 Banana that’s been sliced and frozen ½ an Avocado that’s been peeled, sliced, and frozen 1 tbsp. Raw or unsweetened cocoa powder
*Add an additional date to up the sweetness Directions 1. Add all ingredients in order listed to a blender. 2. Blend on high until smooth. Pour and serve immediately. Variations Chocolate Strawberry Milkshake: Add 3 or 4 frozen strawberries before blending. Mocha Milkshake: Substitute ¾ c. Dark chocolate almond milk + ¼ c. Brewed coffee for the 1 c. Dark chocolate almond milk. 10 Nutritious Smoothies Under 250 Calories
Berry Banana Protein Smoothie By Sara Nicole Ansari, R.D. Ingredients: 2 cups unsweetened vanilla almond milk ½ medium banana, fresh or frozen 1 cup organic strawberries, fresh or frozen 1 tbsp chia seeds ½ cup crushed ice (optional if using frozen fruit) OPT: 1 scoop low carb protein powder (~113 cal, 1g fat, 1g carb, 25g protein) Directions 1. Combine all ingredients in a blender and blend until smooth. Pour in a tall glass and serve immediately. When creating your own smoothie, this is a GREAT FORMULA to follow: 1 cup liquid that is not juice (water, coconut water, unsweetened almond/coconut milk) ½ cup to 1 cup fruit ½ cup to 1 cup greens (popular smoothie greens include spinach, kale, and romaine) ¼ tsp. spices (vanilla, cinnamon, nutmeg, ginger, cacao powder…) 12 tbsp. nuts, nut butter, chia seeds, flax seeds, banana or avocado 1 scoop lowcarb protein powder*, dollop of Greek yogurt, or 12 tbsp. hemp seeds AvocadoBanana Smoothie 1 cup unsweetened almond milk 1 small or ½ large banana, frozen 1 tablespoon peanut butter or almond butter 1/4 avocado 2 lg handfuls raw spinach or kale Apple Spice Smoothie 1 green apple quartered 3/4 cup plain Greek yogurt 1/4 teaspoon cinnamon powder 1/4 teaspoon ginger powder 1/4 teaspoon nutmeg powder 3/4 cup unsweetened almond milk 2 lg handfuls raw spinach or kale Just Peachy Smoothie 1 medium ripe peach, sliced 1/4 avocado 1∕3 cup unsweetened frozen strawberries 3∕4 cup plain Greek yogurt
2 lg handfuls raw spinach or kale PROTEINFIBER Breakfast smoothie 1 cup of unsweetened almond milk, 1 tbsp chia seeds or flax seeds, 1/2 frozen banana (frozen makes a thicker consistency), 1/2 cup organic berries, and a big handful of baby spinach (I promise you can’t taste it!) Optional add for protein and healthy fats: ● 12 tbsp. nuts, nut butter, chia seeds, flax seeds, banana or avocado ● an ounce of walnuts/almonds or 1 tbsp natural peanut butter or almond butter ● a tsp unsweetened cocoa powder ● a scoop of protein powder (optional) MAKE YOUR OWN GREEN SMOOTHIE: How to make a healthy smoothie with appropriate portion sizes and ingredients (infographic) http://mediacacheec0.pinimg.com/1200x/d6/25/5f/d6255f3aa8a901752d19fafb3e10e717.jpg
Double Chocolate BananaAvocado Milkshake
Blending together frozen bananas and avocados creates a smooth, creamy consistency that rivals the most fattening ice cream. Add nutty almond milk and a hit of chocolate and you’ve got a milkshake that’s downright delicious. The goodforyou part: Avocados are loaded with healthy fats, protein, and fiber. Bananas and spinach (yep, spinach) bump up the fiber even more, and are packed with essential vitamins and minerals. Ingredients 1 c. Dark chocolate almond milk 1 c. Fresh spinach 1 Pitted date, soaked in hot water for 20 mins* 1 tsp. Water (use the water you soaked the date in) 1 Banana that’s been sliced and frozen ½ an Avocado that’s been peeled, sliced, and frozen 1 tbsp. Raw or unsweetened cocoa powder
*Add an additional date to up the sweetness Directions 1. Add all ingredients in order listed to a blender. 2. Blend on high until smooth. Pour and serve immediately. Variations Chocolate Strawberry Milkshake: Add 3 or 4 frozen strawberries before blending. Mocha Milkshake: Substitute ¾ c. Dark chocolate almond milk + ¼ c. Brewed coffee for the 1 c. Dark chocolate almond milk. 10 Nutritious Smoothies Under 250 Calories
