Play with the recipes and enjoy!  Keep in mind that the fruit can either be fresh or frozen. And any extra smoothie can be kept in fridge for 2-3 days…

General Goodness:  There are so many recipes that could go into this category…here are a few varied basics, play around and have fun!

Berry Balanced:

  • 1 cup of berries, either a mix or a solo berry (blueberry, strawberry, raspberry) supplies carbs as well as fiber, antioxidants, vitamins etc.
  •  ½ cup yogurt or more (low fat plain or vanilla, greek for a little more protein) try to get the kind with live active cultures for digestive health, supplies protein & fat
  • 1 tblsp of peanut butter (try one of the awesome Vermont Peanut Butter Co’s varieties) Protein & a touch of healthy fat supplied here.
  • 1 tblsp of fresh ground flax seed meal or flax seed oil (great source of fiber & omega 3 essential fatty acid…which is crucial for joint health to keep ya active!)
  • 1-2 cups (depending on how thick you like it..we like them thinner so we go with 2 cups) of grapefruit juice – a low glycemic index fruit (avoid other fruit juices as they are often full of sugar or high on the glycemic index) or substitute rice milk/almond milk/coconut milk…you can also do half and half with any of the above.

Blend all of the above ingredients in a blender and enjoy!*

Green Monkey: don’t be turned off by the sound of the “green”… it’s the best!

  • 1 banana (the riper the better/sweeter) – fiber
  • 1 tblsp of Peanut Butter (again try a VT PB Co. variety!) – protein/fat
  • 1-2 tsp of spirulina powder or a 1 tblsp of a  “super green” powder mix – vitamins/minerals
  • ½ tblsp of flax seed meal or oil – essential fatty acids/fiber
  • ½ cup low fat or full fat yogurt (ideally plain) – protein/fat
  • tblsp shredded coconut (optional but soooo good) – good fat
  • 1-2 cups of almond milk or coconut milk

Blend the above ingredients in a blender & enjoy!!

Avocado & Berry Smooth

  • 1 cup almond or coconut milk
  • 1/2 California Avocado
  • 1/2 cup Strawberries (or whatever berry you have)
  • 5 Macadamia Nuts (or 1 T of your favorite nut butter)
  • 1 Scoop Whey protein (or the like)
  • Add ice if you like

Again, Blend and Enjoy!

Post Workout:   These are protein enhanced or have some thermogenic properties

Berry Balanced Post Workout:

  • See above recipe but add 1 scoop of a protein powder (whey or hemp for instance)

Miss Meggy’s Mouth Watering Post Workout Recharger:

  • 1 cup Coconut Water
  • 1 cup Coconut Milk
  • 1 Banana
  • 1 tblsp hemp seeds
  • 1 tblsp chia seeds
  • 1 scoop vanilla protein powder
  • 1/2 cup greek yogurt (plain or vanilla)

Again blend and enjoy!

The Alkaline Athlete:  this is a great one to balance out all the acid (in the form of lactic acid) we produce when working out so we can continue to workout more efficiently and effectively!

  • 2 cups of fresh spinach or swiss chard
  • 1/2 bunch of parsley
  • 1 apple
  • 1 pear
  • 1 banana
  • juice of 1 lime
  • 1 tablespoon of hemp/chia seeds
  • 2-3 cups water

Put all the ingredients in a blender  and blend!  (yes a blender vs a juicer…but also makes a great juice minus the banana and seeds)….keeping in mind that if done in a blender it won’t be totally smooth….but what in life really is!

Warming Cinnamon Chai Latte Smoothie: this mix is thrown together to help keep the metabolism rev’ed up post workout so you keep burning long after your workout…the spices in the chai and the cinnamon are working to do that (via theory of thermogenics) and the ice is doing the same but in the opposite way (making your body work hard to warm up in reaction to the cold)

  • 1-2 cups brewed chai tea (cold or cool)
  • 1/4 tsp cinnamon powder (also great for digestive health and balancing blood sugar)
  • 1 scoop vanilla protein powder
  • 1/2 cup vanilla greek yogurt (optional)
  • 4-6 ice cubes
  • Touch of honey if need be
  • 1 banana (optional if you want a warming cinnamon banana chai latte!)

Chocolate Berry Protein:

  • 2 1/2 cups water
  • 1/4 cup cacao powder
  • 2 tblsp hemp powder
  • 3 tblsp hemp seeds
  • 2 tsp maca powder
  • 1/4 cup cashews
  • 1 1/2 cups blueberries
  • 1 banana
  • 4 medjool dates
  • 2 cups ice (optional)

Superfood Smoothies:  These have all sorts of funky ingredients that you can find at health food stores and the like.  Some of these recipes are courtesy of Navitas Naturals and you can find many of the ingredients on their website as well.  (keep in mind that I have a wholesale account with them so we can always buy in bulk for cheaper!…so hit me up if interested)

Berry Antioxidant:

  • 2 cups frozen mixed berries
  • 1 tblsp goji powder (if ya got it great, if not add an extra tblsp of acai powder)
  • 1 cup cranberry juice
  • 1 cup vanilla hemp milk
  • 1 tblsp acai powder

Cherry Berry Vitality:

  • 1 1/2 cups water
  • 1/2 cup cashew nuts
  • 1 cup frozen or fresh pitted cherries
  • 1 banana
  • 1 tblsp goji berries
  • 3 tsp Navitas Naturals Superfruit Powder
  • 2 cups Fresh baby spinach
  • 1 tblsp vanilla extract
  • 2 cups ice (optional)

The Blueberry Peach Skinny:

  • 1 cup green tea
  • 2 peaches, diced
  • 2 1/2 cups blueberries
  • 1 banana
  • 1 tblsp lemon juice
  • 1/2 cup chia gel (soak 1 tblsp chia seeds in 1/2 cup water till it is jelly like)
  • 1-10 drops stevia extract (optional)

Good Morning Mocha Super Boost:

  • 1 1/4 cups coconut water
  • 2 tblsp cacao powder
  • 1 tblsp cacao nibs
  • 2/3 cup cashew nuts
  • 1 tsp vanilla extract
  • 2 tsp instant coffee powder
  • 1-10 drops stevia extract (optional)
  • 2 cups ice (optional)

Raw  (many of these recipes were ‘borrowed’ from Ani’s Raw Food Kitchen and are considered raw because of the lack of processed ‘milks’ and raw nuts are added for creaminess! and dates are often used for added sweetness)

Carob Strawberry Bliss:

  • 3 cups water
  • 2 cups strawberries
  • 1/4 cup almonds
  • 1/2 cup pitted dates
  • 1/2 vanilla bean
  • 1 tsp raw carob powder

Mango Lassi: (mangoes are in season in the countries they grow in, March thru Sept)

  • 3 cups water
  • 2 mangoes, peeled, seeded and cubed
  • 1/4 cup almonds
  • 1/2 cup pitted dates
  • 1 vanilla bean

Vanilla Coconut Shake:

  • 1 cup pecans
  • 1/2 cup pitted dates
  • 1 vanilla bean
  • 2 tblsp coconut oil
  • 3 cups water

Cherry Malt:

  • 2 cups pitted cherries
  • 3/4 cups almonds
  • 1/2 cup pitted dates
  • 2 tblsp carob powder
  • 2 tblsp coconut oil
  • 2 cups water (or more)

Peachy Kream:

  • 1 cup peaches, pitted and diced
  • 1 cup brazil nuts
  • 1/2 cup dates
  • 1/2 vanilla bean
  • 2 cups water (or more)

Chocolate Mylk: (a yummy chocolate milk substitute for when you need the buzz!)

  • 1/2 cup almonds
  • 1/2 cup pitted dates
  • 3 tblsp cocoa powder or cacao nibs
  • pinch of sea salt
  • 4-5 cups water

1 thought on “Smoothies

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