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126 Easy Recipes For Maximum Performance

Smoothies 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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pink lemonade smoothie


1 c. real lemonade
1 c. frozen strawberries
1 tbls lemon juice
1 c. water


Blend until smoothe.

green smoothie


1 cup seedless green grapes
1 cup baby spinach
1/2 cup ice
1/4 cup milk


Place all ingredients in a blender.
Blend well.

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sweet potato smoothie


1 med sweet potato
1 med banana chunked
1/2 c. unsweetened applesauce
2 cups lowfat milk
1/2 tsp. cinnamon


Bake sweet potato. Remove skin and cool completely
Add all ingredients to blender in order and mix until smooth, then whip until frothy.

photo by highclassjackass

photo by highclassjackass


1 c frozen raspberries (fresh works too, just might want to add ice)
3/4 c nonfat milk milk
1 med. banana in chunks
1 1/2 Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
1-2 tsp fresh lemon juice


Place all ingredients in blender and mix until smooth.

peppermint smoothie


2 cups of low-fat frozen vanilla yogurt
2 cups of 1% milk
2 tbs crushed peppermint candy or 1 teaspoon real peppermint extract
1 1/2 cups of ice

optional crushed peppermint and candy cane for garnish


Add to a blender and create your Peppermint Smoothie! You may need to blend a little longer to get the peppermint candy pulverized.

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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

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apple and pear smoothie


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.

carrot smoothie

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.

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apple cinnamon smoothie

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.

Cocoa smoothie

1/2 cup spinach
1/2 banana
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.

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raspberry vanilla smoothie


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.

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