Guide to Making Healthy Smoothies

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Smoothies make delicious grab-and-go breakfasts or snacks while increasing your intake of antioxidant-rich fruits and vegetables. A common question I get from clients is recipes and instructions on how to make healthy smoothies and shakes. Here is a simple guide I've created to help you create an endless variety.

1.    Start by choosing one of the following (1 cup serving)

Coconut Water (45 calories)

Skim Milk, or non-dairy milk such as almond or soy (35-80 calories)

Fresh Squeezed Orange Juice (120 calories)

Fresh Squeezed Apple Juice (120 calories)

Plain Greek Yogurt (~130 calories)

Water (0 calories)

 

2.    Choose one of the following (1 large handful/1 cup packed serving)

Spinach

Kale

Collard Greens

Romaine

 

3.    Choose two of the following (1 cup serving/1 piece)

Calories will vary from 14 (celery) to 110 (banana)

1 Apple

1 Banana

1 cup Strawberries

1 cup Blueberries

1 Orange

1 cup sliced Cucumber

1 kiwi

1 cup pineapple

1 cup melon

1 cup chopped celery

1 cup peaches

1 pear

1 cup mango chunks

1 cup pineapple slices

If fruit is frozen, no need to add ice. If using fresh fruit, add 6-7 ice cubes.

  

Smoothie Recipe 1:                                                  

½ cup orange juice, ½ cup water                                   

1 cup kale                                                                                       

1 cup strawberries                                                                         

1 banana                                                                                          

ice                                                                                                      

Calories: 270                                                                                    

Smoothie Recipe 2:

1 cup almond milk

1 cup kale and 1 cup spinach

1 small peach (or 1/2 cup frozen mango chucks)

1 banana

ice

Calories: 280

Here are a few additional ingredients to add that increase calorie and nutrient content:

Chia Seeds

Flaxseeds

Peanut or Almond Butter

Goji Berries

Spirulina

Avocado

Whey Protein Powder (BiPro)

Rolled Oats