SMOOTHIES 101 

ANATOMY OF A SMOOTHIE:

• Base:
  
  • use 1-2 cups of liquid (i.e. water, milk, green tea, juice, etc.)
• Fruit:
  • 2+ fruits (both fresh and frozen work, though frozen may be easier as fruits are already pre-cut)
  • For extra boost, add something green like kale, beet greens, spinach, avocado or arugula (don’t worry, the taste will be masked by the sweetness of the fruit).
• Thickness:
  • Thickening agents with nutritional benefits: Greek yogurt, nut butter, oats, coconut meat, etc.
• Boosters:
  • To make your smoothie more filling (i.e. as a meal replacement), consider using ingredients like protein powder or ground flax seeds.

GENERAL SMOOTHIE IDEAS:

• 1/3 yogurt or milk, 1/3 raspberries, blueberries or bananas, 1/3 oats or almonds
• 1/3 green tea or ice, 1/3 vanilla yogurt, 1/3 mango, add honey to taste
• 1/3 yogurt or milk, 1/3 banana, 1/3 peanut butter, add cinnamon to taste
• 1/3 banana or ice, 1/3 pomegranate juice, 1/3 almond butter, add ginger to taste

MEAL REPLACEMENT SMOOTHIE IDEAS:

• Almond, Banana, and Flax Smoothie
  • 2 large bananas; frozen or fresh
  • 1 tbs of almond butter
  • 2 tbs of flax seeds
  • ½ cup almond milk
  • 1 tsp honey or maple syrup
• Oatmeal, Banana and Strawberry Smoothie
  • ½ cup whole oats
  • 1 cup almond milk
  • 1/2 cup plain low-fat yogurt
  • 2 cups frozen strawberries
  • 2 ripe bananas
  • 1 tbs honey
  • 1/2 tsp vanilla extract
• Peanut Butter, Banana, and Jelly Smoothie
  • 1 ripe banana
  • ½ cup almond milk
  • 2 tbs peanut butter
  • 1 cup mixed frozen berries
• Avocado and Banana Protein Smoothie
  • 1 cup almond milk
  • 1/3 ripe and frozen avocado
  • ½ ripe banana
  • ¼ cup whey protein powder
  • 1 tsp flax
• Chocolate Berry Smoothie
  • 2 tsp cocoa powder
  • ¾ cup of frozen berries
  • 1 ripe banana
  • 1 tbs chia seeds
  • 1 cup almond, soy or coconut milk
  • 1tbs honey or maple syrup
  • 1 cup ice

LINK TO RECIPE USED IN THIS POST

LINK TO RECIPE USED IN THIS POST

HOW TO MAKE CEREAL MORE FILLING

TIPS:

• Add fiber: some fiber-rich foods include: 
  • ground flaxseed
  • oats
  • chia seeds
  • blueberries, raspberries, strawberries
  • sliced apples (skin on)
• Add protein: 
  • Try a scoop of cottage cheese, Greek, or whole milk yogurt in cereal instead of milk
  • Swap in a low-sugar drinkable yogurt or protein shake for milk
• Add healthy fats: Examples include: 
  • walnuts or sliced almonds
  • nut and seed butters
  • hemp seed
  • any full-fat dairy products
• Try a parfait:
  • start with a dairy product (i.e. cottage cheese, greek yogurt, etc.) and layer on cereal/granola and fresh fruit
• Try making cereal-based energy bites: (such as these ones)

IDEAS FOR CEREAL COMBINATIONS:

• Rice Krispies + Greek yogurt + toasted sunflower seeds + blueberries

   

• Kashi GoLean Original + whole milk yogurt + chia seeds

   

• Whole Wheat Cheerios + sliced almonds + toasted walnuts + cottage cheese

   

• Fiber One + almond butter + whole milk or cashew milk + sliced apple

   

• Grape Nuts + drinkable yogurt + hemp seeds

LINK TO RECIPE USED IN THIS POST