Healthy Smoothie Recipes for You!

Transcription

1 Healthy Smoothie Recipes for You!

2 Basic Steps on How to Make a Delicious Green Smoothie Smoothies made from fruits and green vegetables are very quick and easy to make. With creativity and artistic strategy, you can even make thick, creamy smoothies with your blender, a sharp knife and a chopping board. When you start off with the right basic steps, you can eventually make your own creations and smoothie recipes. Add a liquid necessary to aid your blender in mixing up your ingredients. The right amount of water you add will greatly affect the outcome of your smoothie: the less water you use, the thicker your smoothie will become. You can use 4-6 ounces of filtered water, depending on the type of blender you use. Aside from filtered water, you can also make use of coconut water (gives your smoothie a tropical taste), fruit juices (from freshly squeezed fruits), and almond milk as your liquid base. Add your base fruit makes your smoothie creamy with smooth texture. You may use creamy fruits like banana, mango, peach, pear or apple, papaya, and durian. Watery fruits like water mellon are avoided as base fruits, but may be added in small quantities to flavor smoothies. Adding flavors fruits which add flavor like berries, citrus fruits, pineapple, or ones that have a strong flavor. You may also combine flavor fruits with your base fruits such as banana and strawberry, mango and pineapple and so on. Vanilla bean, clove, cinnamon and even cayenne pepper may also be added to complement fruit flavors. Add Greens provides overall nutrition and optimum health. Greens taste bitter when eaten alone but when added to base fruits and flavor fruits, fruits mask out the taste of the greens. If you are in a hurry and do not

3 have time to shop, wash and cut organic green vegetables, this is an excellent affordable organic substitute. Blend fruits and greens for seconds or until all fruits and greens are mixed up well and your smoothie turns bright or dark green. Caution not to over-blend your smoothie as this will lessen the nutrient content and increase oxidation. Additives protein powders, green powders, superfoods, omega-3s, and sweeteners are some extras which you may add to your smoothie. These will add more nutrients with extra protein, vitamins and superfoods. When you want to sweeten your smoothie, you can use sweet fruits or stevia rather than using table sugar or dangerous artificial sweeteners such as nutrasweet or splenda. Whenever possible, use fresh ORGANIC ingredients in all smoothies!

4 Green Zest To make a simple yet healthy green smoothie, you will need the following: 3/4 cups of filtered water 3/4 cups of large de-stemmed kale 1 cup fresh spinach 1 medium to large-sized avocado 1 small peeled fresh ginger Lemon and zest juice Stevia drops to desired sweetness 1 tablespoon sunflower lecithin 1 tablespoon omega oil blend How to make a Green Zest smoothie: 1. Pour water into blender then add the de-stemmed kale, fresh spinach and the seedless avocado. 2. Start blending the ingredients until well-mixed. 3. Add the ginger, lemon and zest juice, drops of stevia, sunflower lecithin and omega oil blend. 4. Blend the ingredients until well-mixed and smooth.

5 Baby Step Green smoothies that have basic balance of nutrition are good for beginners, or those starting a green smoothie diet. To make a green smoothie for starters, you need the following ingredients: 1 medium-sized mango 1 handful of kale 3/4 cup filtered water 3 ice cubes How to make a Bay Step Smoothie: 1. Mix up all the ingredients and blend well until smooth and creamy. 2. You can choose to add natural sweeteners such as drops of stevia or sweet fruits.

6 Fall Salad Smoothie Green smoothies are so nutritious that when you go on diet with pure fresh greens and fruits, your skin will glow and look young. To make a glowing green smoothie, you will need to have: 2 cups of filtered water ½ head fresh organic spinach 1 head fresh organic romaine 3-4 sticks of fresh celery 1 medium-sized apple 1 medium-sized pear Juice of squeezed ½ fresh lemon 1 medium-sized ripe banana Follow these steps: 1. Pour two cups of filtered water to blender. 2. Add to water the greens: spinach and romaine and blend until greens are smooth and crushed. 3. Add the flavor fruits: celery, apple and pear. You can also add other herbs, as you like, then blend until well-mixed. Remember not to overblend the greens and the fruits so they don t lose nutrients. 4. For the final touch, add the lemon juice and banana and do the final blend until mixture is smooth and creamy.

7 Chocolate PB and Green Blend the following ingredients together until becoming creamy and smooth: 1 medium-sized ripe frozen banana 1-1/2 cups almond milk 2-3 cups fresh organic spinach 2 tablespoons powdered cocoa 2 tablespoons peanut butter

8 Tropical Forest To make a green smoothie, you need: 1 medium-sized apple or pear, cut into pieces 2 handfuls of fresh organic kale or spinach 1 lime or lemon 1 cup of fresh cilantro leaves ½ cup orange juice 2 teaspoons grated fresh ginger 1/3 cup chopped frozen banana Mix all the ingredients and blend together until smooth and creamy. Makes two small servings or one large glass.

9 Green Fruit Slushy This green smoothie recipe makes use of kale and pear as the two main green and fruit. Prepare the following: ½ cup filtered water 1 cup ice cubes 1 cup fresh organic kale ½ seeded pear 1 fresh peeled ripe banana 1 cup fresh green grapes 1 medium-sized peeled orange Pour water to blender and add all ingredients. Secure lid and blend ingredients all together for 45 seconds or until well-mixed and turns into bright or dark green creamy smoothie.

10 G-Thick 1 cup of oats 2 cups of filtered water 2 medium-sized mangoes, peeled and sliced 1 handful fresh organic spinach Mix all the ingredients in a blender. Makes two servings.

11 Popeye's Fruit Salad It is a great way to add more fruits and vegetables into your diet through green smoothies. Here s how to do it. 1 cup ice cubes 1/3 cup plain rice yogurt 2 cups fresh organic spinach 1 large-sized peeled and segmented orange 6 large strawberries ½ sliced large banana

12 Green Pumpkin Puree ¾ cup cool coconut water 1 cup frozen ice cubes 2 handfuls of fresh red seedless grapes 1 medium-sized pear, peeled and chopped into pieces 2 tablespoons avocado ½ cup frozen pureed pumpkin 1 handful packed greens... spinach, lettuce or kale will do. 1. Place all ingredients into a blender and puree until smooth. 2. Make sure you blend them well, not over-blending, until desired concentration like creamy smooth mix.

13 Citrus Fuel 2 cups fresh organic spinach 1 bunch parsley 1 medium-sized fresh cucumber 2 medium-sized apples (cored but with skin) 3 sticks of chopped celery 1/2 teaspoon peeled ginger root Juice of 1/2 fresh lemon Juice of 1 fresh lime This recipe makes 28 to 30 ounces about three to four servings.

14 Essentially Green 2 cups chopped fresh organic kale 1 thickly sliced frozen banana 1 tablespoon flax seed meal 1/3 cup orange juice 1/4 cup almond milk 1 tablespoon coconut oil Directions: 1. Place the banana, kale, flax seed meal, and coconut oil into a blender. 2. Pour in the almond milk and orange juice. 3. Cover, and puree until smooth then serve.

15 Low Fat Smooth Snack Ingredients (for one serving): 1 cup filtered water 1 cup fresh organic kale 1 cup frozen mixed berries 1/2 frozen banana Directions: 1. Tear kale leaves off of stems and tear into small shapes. 2. Put the berries, kale, banana, and water into a blender and blend until smooth.

16 Tasty Green Tropics The sweet-tart flavors of pineapple and mango brighten kale for a tasty, vitaminrich green smoothie. 1 cup filtered water 1/3 cup ice cubes 1 cup fresh organic young spinach 1 fresh kale leaf 2 round slices of pineapple (2-inch thick) 1/4 cup sliced mango Blend until smooth.

17 Raw Blend 1 cup fresh organic spinach 1/2 cored apple 1/2 sliced banana 1/2 cup fresh seedless grapes 2 oz pineapple slices 1/4 cup vanilla rice yogurt 1 cup ice cubes Directions: 1. Place all ingredients into blender of the Vita-Mix and blend for 45 seconds.

18 Greek Spinach Monster 4 cups fresh organic baby spinach, more can be added 1 frozen sliced banana 1 tablespoon peanut butter 1/2 cup protein-packed vanilla Greek yogurt 1 cup creamy unsweetened Vanilla Almond milk Directions: 1. Start the blender on high blend until everything s mixed up, run for 60 seconds or until desired smoothness. Makes 1 serving.

19 Green Reset 2 cups fresh organic spinach 2 stalks/sticks of celery 2 medium-sized pears 1 1/2 cup filtered water Instructions: 1. Blend well all ingredients in your blender. 2. Pour into glasses and enjoy!

20 The Bruiser Blueberry and spinach superfood green smoothie 1/4 cup almond milk *Note: If you're eating a raw food diet, use water or another raw liquid, such as cashew milk or fresh squeezed juice that you have on hand. 4 ice cubes 1 cup fresh organic spinach 1 medium-sized banana 1/2 cup fresh blueberries Preparation: 1. Blend together the banana, ice cubes, blueberries and liquid until smooth. 2. Add spinach and blend again until completely smooth and creamy. 3. No sweetener is needed in this recipe, as the blueberries carry the flavor, but if you find it a bit too bland; try adding a few drops of stevia.

21 Raw Unity Green Smoothie - Spinach, Banana, & Strawberry This qualifies for the vegan raw diet. Very tasty - no spinach flavor at all. 1 cup filtered water 2 cups fresh organic baby spinach 4 large sliced strawberries 1 large sliced banana Directions: 1. Combine all ingredients in a blender and mix until smooth.

22 Green Flash Here s a quick, easy and powerful recipe to get your mornings rolling. 1 cup organic apple juice ½ cup ice cubes chopped fresh organic kale, enough to fill ¾ of your blender 1 peeled ginger chunk 1/2 of a lemon, remove yellow rind but leave white part Directions: 1. Fill up to the top of the kale with filtered water. 2. Blend until the kale is teeny tiny.

23 Green Berry Goodness 1 cup almond milk 1/2 cup greek yogurt A handful of greens (any of kale, spinach, lettuce, swiss chard, etc.) A handful of frozen strawberries Directions: 1. Put the greens in the blender. 2. Blend with milk and yogurt until smooth. 3. Add fruit, frozen for best ice cream like consistency. 4. Blend again.

24 Green Flax Freeze Get your daily dose of dark leafy greens any time of day with this delicious green smoothie. Ground flaxseed adds omega-3s. Pour any extra into a freezer-pop mold and have it later as a frozen green smoothie pop. 2 servings, about 1 3/4 cups each 1/2 cup cold filtered water 12 ice cubes 1/2 cup cold orange juice 2 ripe medium-sized bananas 1 ripe pear or apple, peeled and chopped 1 tablespoon ground flaxseed 2 cups chopped fresh organic kale leaves, de-stemmed Directions: 1. Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. 2. Pulse a few times, then puree until smooth, scraping down the sides as necessary.

25 Blue Kale Kaboom 1 cup filtered water 2-4 fresh organic kale leaves 1 large ripe banana, peeled and sliced 1 cup fresh frozen blueberries 1 six drops of stevia Directions: 1. Pour the water and toss the banana and kale into the blender. Blend. 2. Then add the blueberries and stevia. 3. Blend again until smooth. Enjoy! Makes 1-2 servings

26 Green Protein Power 2 cups almond milk ½ cup Greens: fresh organic spinach for a beginner (you can increase to 1-2 cups or try other greens like kale, chard, or collards gradually) 1 frozen banana, peeled, cut into 1-inch slices, and frozen in a plastic bag overnight 1 cup fresh frozen berries (strawberries, blueberries, raspberries, and/or blackberries, etc.) 1 scoop rice protein powder Directions: 1. Blend milk and greens for 15 seconds - 1 minute (depending on your blender) on high. 2. Then add your fruits and blend for seconds. 3. Add the protein powder and blend another seconds.

27 Total Package The addition of banana gives this green smoothie sweet creaminess while, the buttery avocado adds a generous dose of healthy fats. 2 cups cold filtered water 4 cups torn fresh chard leaves, de-stemmed 1 halved, pitted and peeled avocado 1 large sliced and frozen banana 1 large peeled and segmented orange Directions: 1. Combine all ingredients in a blender and puree. Serves 2

28 KB Kool Kale and Banana Smoothie 2.5 cups filtered water 5 leafs of fresh organic kale 1 teaspoon super foods of choice (optional) 2 tablespoons of hulled hemp seed 2 frozen sliced bananas 1/2 bag of fresh frozen blue berries Directions: 1. Put all ingredients in a high speed blender. 2. Add enough water so that all ingredients are covered. 3. Blend well. Serves 3-4.

29 Love Your Liver Smoothie 1 cup filtered water 3 to 4 fresh organic beet green leaves 3 to 4 fresh organic dandelion leaves 2 medium-sized cored apples ½ small juiced beet ¼ to ½ lemon 1 inch fresh ginger Directions: 1. Combine all ingredients in a blender and mix until smooth.

30 Serious Smoothie 2 cups fresh organic baby spinach (about 2 cups packed) 1 medium-sized peeled and seeded orange 2 cups frozen raspberries 1 medium-sized frozen banana 2 tablespoons ground flaxseeds 5 pitted dried dates 1 cup ice cubes, if not using frozen berries 1 cup filtered water Directions: 1. If you're using a regular blender, roughly chop the orange, banana, spinach, and dates. If you're using a high-speed blender such as a Vitamix, simply place all ingredients in the blender in the order listed. 2. Add 1 cup water to the blender. 3. Blend until completely smooth, stopping to push ingredients toward the blades if necessary. 4. Add a bit more water, if desired, to reach the smoothie consistency you prefer. This may be especially necessary if you're using a regular blender. 5. Divide between two tall glasses and serve immediately.

31 Banana Bang 1/4 cup cold filtered water 2 cups fresh organic baby spinach 1/2 large frozen sliced banana 1-2 tablespoons peanut butter 1 scoop vanilla brown rice protein powder 3/4 cup cold unsweetened vanilla almond milk Blend until smooth and enjoy!

32 Coconut Spicer 1/2 cans unsweetened coconut water 2 juiced lemons 2 cups fresh organic kale, de-stemmed 2 large-sized cored and quartered apples 1 large knob of ginger (about 1-2 inches) Directions: 1. Place all ingredients in blender. 2. Mix on high until smooth.

33 Super Strength Smoothie Avocado and cocoa add powerful antioxidants to this delicious smoothie! 1 cup unsweetened almond milk 2 cups organic spinach 1/2 avocado, frozen 1/2 banana, frozen 2 tbsp hemp hearts or hemp seeds 1 Tablespoon organic cocoa powder 3 ice cubes Directions: 1. Place in your blender in the order of the ingredients listed. 2. Blend for 30 seconds or until smooth.

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