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Smoothie Recipe Book
126 Easy Recipes For Maximum PerformanceSmoothies are a lighter alternative that doesn’t leave you feeling lethargic or hungry. With that, it promotes a clearer mind and body, and even a more productive morning, noon, and night. Tacked on to a good exercise plan and healthy sleeping habits, it’s definitely one of the best ways to safely and properly get to your target weight and level of fitness.
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Fruit Smoothies, Vegetable Smoothies, and Protein Shakes
6 c. nonfat milk
1 t. pure vanilla extract (you can use imitation but it will alter the taste)
1 small box sugar-free instant vanilla pudding mix
3 1/4 tablespoons Splenda sugar substitute
1/4 teaspoon nutmeg
pinch of cinnamon
Combine wet ingredients
Combine dry ingredients except cinnamon
Whisk the dry mix into the milk mixture until smooth.
Refrigerate 1 hour
Serve with a sprinkling of cinnamon on the top
1 overripe banana
2 medium apples, peeled and chopped
1 pear, peeled and chopped
1 c. greek yogurt (plain or vanilla)
1 c. unsweetened apple juice
1/4 t. ground cinnamon
Puree fruit then mix all ingredients until smooth.
1 c. carrot juice
1/2 unsweetened applesauce
2 T frozen orange juice concentrate
1 c. plain greek yogurt (you can use regular yogurt but you lose the great protein source. I’d say add a scoop of protein powder if you make this switch)
dash of salt
Blend until fully combined.
you can make your own carrot juice as well
puree a bag of carrots (washed, peeled, tops cut off)
add 2 c. hot water and stir
allow it to sit out for about a half hour then strain the pulp
1 t. salt
add more water to taste
1 can pumpkin puree (or use the homemade recipe below and make it fresh)
1 c skim milk
1 med banana
1 t honey
1/8 t. cinnamon
1 pinch nutmeg
Put all ingredients into blender and whirl until smooth. You can add more milk a tablespoon at a time to reach desired consistency.
Homemade pumpkin puree
Preheat oven to 325 degrees.
Cut the pumpkin in half, stem to base.
Remove seeds and pulp (you can roast seeds if you like)
Cover each half with foil.
Bake in the preheated oven, foil side up, 1 hour, or until tender.
Scrape pumpkin meat from shell halves and puree in a blender or food processor.
Strain to remove any remaining stringy pieces.
Store frozen in freezer bags.
1 apple, peeled, cored and diced
1 1/2 tsp cinnamon
1 cup almond milk (you can use regular skim milk but it will alter the taste and sweetness)
1 scoop vanilla protein powder
Blend until smooth, add ice for thickness. Sprinkle cinnamon or nutmeg before serving.
1/2 cup spinach
1 tsp vanilla extract
2 Tbs cocoa powder
1/4 cup rolled oats
3/4 cup boiling water
Blend all ingredients carefully (don’t want to burn yourself) until smooth.
Cool for a few minutes or add a little cold water if it is too hot.
1 cup water
1 cup vanilla Greek yogurt
1 cup frozen raspberries
1/2 cup unsweetened apple juice
Add liquid and fruit to blender, whirl until smooth.
Add yogurt and whip until nice and creamy.
1 small frozen banana, peeled
2 medium stalk celery, chopped
1 cup fresh spinach
1/2 c. water
Blend until smooth.
2 medium fresh nectarines (peeled and pitted)
1/2 cup skim milk
1 TBSP honey
1/3 cup plain or vanilla Greek yogurt
3 or 4 ice cubes
Slice nectarines and add ingredients in order to the blender.
Whip until smooth.
You can use unpeeled nectarines, but you should blend them with half the milk first before adding remainder of ingredients.
(You can use regular yogurt but you should add a scoop of protein powder to replace the greek yogurt)
Nectarines provide some vitamin A 9%, vitamin C 15%, and dietary fiber 10%. % based on a 2000 calorie diet. Your daily requirements may be higher or lower.
3 cups water
1 small avocado
1 tsp chili powder
1 small cooked beet
1 tbsp lemon juice
1/2 jalapeno pepper (to taste)
Put everything into the blender and mix until smooth.
3/4 cup Frozen Blueberries (can also use fresh, but you’ll want to add ice to make it thicker)
1 cup low fat Milk
1/2 cup Water
1/2 cup low fat and low sodium Cottage Cheese (I use 1%)
1/2 cup vanilla low-fat yogurt
1 scoop vanilla protein powder (if using as a meal replacement or post workout drink)
If using, put protein powder in the blender first.
Add the rest of the ingredients in order
Blend until smooth.
2 cups carrot juice
1/2 cup apple juice
3/4 cup low-fat plain yogurt
3 ice cubes
Put all ingredients into blender and whip until desired thickness is reached.