It’s April and with tropical fruits like pineapple coming into season I can’t be happier. I adore pineapple. I love hitting the produce aisle and picking up fresh pineapple and just eating it plain with nothing added. Soo good if it’s ripe enough. 1 serving of pineapple (around 150 grams or so) is more than a whole day worth of vitamin C requirements. Just beware that there is a high natural sugar content so you don’t want to overdo it too much!
1 c. fresh orange juice (you can use 1 can frozen juice instead if you double the rest of the recipe)
1 (8 oz.) can crushed pineapple, undrained (fresh pineapple will work too. Use about a cup of pineapple, 1/4 c. water, and 2 tsp. sugar)
2 med. bananas (sliced)
1 (8 oz.) carton plain or vanilla yogurt
1 c. crushed ice
Combine everything except yogurt in the blender and whirl until smooth.
Add yogurt and whirl until blended.
1 1/2 cups fresh orange juice (really try to get fresh OJ for this one)
2/3 cup frozen strawberries
2 scoops fat-free vanilla yogurt
1 cup ice
Make sure you crush the ice completely and the drink is smooth.
1/2 frozen pitted unsweetened cherries
1 banana (peeled) (also good frozen)
4 oz. plain low-fat yogurt (I’ve also used cherry yogurt or cherry vanilla yogurt and it makes it sweeter and brings out the cherry flavor)
1/2 cup skim milk (add a bit more if it’s too thick for your taste)
Blend until smooth
2 c organic calcium-fortified orange juice
1 c frozen organic strawberries
1/3 c frozen organic blueberries
1 med banana, can be frozen or extra ripe.
1/8 c. Flax oil
3 scoops protein powder
Blend the main ingredients in your blender until smooth, then add any optional ingredients desired.
This also freezes really well (for smoothie Popsicles).
If you only need to feed yourself, then you can cut the ingredients in half
1/2 C orange juice
1/2 C low fat cottage cheese
1 frozen banana
1 C frozen strawberries (any berry is fine)
Add all ingredients to a blender and puree until smooth. Add more juice or water to get desired consistency. Experiment with different fruits! Raspberries, blueberries, and peaches all work well. The cottage cheese is a great source of protein and makes the smoothie nice and thick. This is my favorite way to refuel after a long workout.
Pineapple is an awesome source of Vitamin C and Manganese, but also Dietary Fiber, Thiamin, Vitamin B6 and Copper and this is the best pineapple smoothie for all those vitamins. The downside is that it’s not as low in calories as most fruits so while you should eat it, you should definitely do so in moderation if you’re watching your weight.
1 c. pineapple juice or water (any juice will work, but the taste will change)
1 can crushed pineapple, undrained
2 fresh or frozen bananas
2 t. honey
1 c. vanilla yogurt
1 scoop vanilla protein powder
3-5 ice cubes
Blend all ingredients on low until mixed, turn to high until frothy and smooth.
So bananas tend to be a very subtle flavor so my secret for making banana smoothies taste very banana like is to use one overripe banana along with 2 regular fresh or frozen bananas.
1 overripe banana
2 frozen bananas
2 cups skim milk
1 scoop protein powder
1 Tbl. honey
(can add vanilla yogurt if you like, also if using fresh bananas you’ll want to add some ice cubes here)
Drop the bananas in chunked, and squeeze out the overripe banana into your blender. Whirl 3 or 4 times then add powder and honey then add milk last.
Blend on low until mixed, then high until smooth.
For a great tasting breakfast drink, and one of the best smoothie recipes I’ve ever made, try this blueberry treat!
1 frozen banana cut into pieces
1 c frozen blueberries
1 1/2 c. plain, vanilla, or blueberry nonfat yogurt
3/4 cup skim milk
1 t honey
1 scoop protein powder
Ice if needed
Put everything into the blender and spin until smooth.
I was at the grocery store this past week and noticed that pears have dropped substantially in price and there were more type choices. I’m guessing that means in season and all I can say is yay I hate hate hate canned pears, but fresh ones are oh so yummy. Here’s an awesome recipe for an awesome fruit. (btw, pears can be substituted for bananas in most recipes. You lose a little bit of potassium but it’s cool for people who hate bananas but still want that thickness and nutrient dense carbs.)
1 ripe medium banana, peeled and frozen
1/4 c raw nuts (pecans, cashews, almonds) or 1 Scoop protein powder
2 ripe pears, cores removed (not overripe or it will alter the taste)
2 T honey (or 2 tsp sugar if you prefer)
1/2 c water (can substitute juice of your choice, but omit sugar/honey. Be aware this raises the calorie count substantially too)
About a dozen ice cubes
Put water and honey in first, spin for 2 seconds on low.
Add nuts and pears first, then banana and ice.
Blend on lowest setting for 15 seconds, then high until smooth.
4 T protein powder
1/2 t flaxseed oil (or other omega 3 ingredient)
1/4 cup fresh or frozen blueberries
1/2 T apple juice concentrate or honey
1 T fiber (seeds, powdered nuts, powdered oats, wheat germ, etc)
2 c. water
You can add powdered vitamins to this too if you like. The taste will be masked.
Blend until fairly smooth.
How does protein, antioxidants, water, potassium, vitamin C, and calcium sound? Not only does this smoothie have all of the above healthy stuff and more, it tastes great!
1 envelope unflavored gelatin
1 cup orange juice, divided
6 strawberries, washed and hulled
1 ripe banana
1 cup vanilla frozen yogurt
6 large ice cubes
Additional strawberries and orange slices, for garnish sprinkle gelatin over 1/4 cups orange juice in saucepan, let stand 1 minute. Over low heat, stir until gelatin completely dissolves, about 2 minutes. Blend remaining orange juice, strawberries, banana and vanilla yogurt in blender at high speed until smooth. Add gelatin mixture, process until blended. Add ice cubes, process at high speed until smooth and frosty. Garnish with additional strawberries and orange slices. Serve immediately.
Calories: 198 Carbs: 67 Fat: 1.9 Protein: 6.7
Handful of strawberries
1/2 c blueberries
1/2 c orange juice
1 1/2 c skim milk
2 T powdered almonds (can be replaced with a couple tablespoons of protein powder)
2 t flax seed (optional)
2 t wheat germ (optional)
1/2 c peach
1/2 c nectarine
1/2 c mango
1/2 c guava
1/2 c pineapple
(Pick and choose your fruits based on your preferences, but in all cases fresh is best, frozen is good, and canned is last resort.)
Toss all ingredients in blender and mix until smooth. Add ice for a cold, dessert smoothie.
Fat: 6 g
Protein: 15 g
Carbs: 85 g