100 healthy smoothie recipes 2nd edition

8/13/2019 100 Healthy Smoothie Recipes 2nd Edition

http://slidepdf.com/reader/full/100-healthy-smoothie-recipes-2nd-edition 1/124

| |



| |

Copyright © 2012 — ALL RIGHTS RESERVED. No part of this publication may bereproduced or transmitted in any form whatsoever, electronic, or mechanical, includingphotocopying, recording, or by any informational storage or retrieval system without expresswritten, dated and signed permission from the author.

Published by: Tracy Russell, Chicago, IL USA

IMPORTANT MEDICAL WARNING & DISCLA IMER

The information in this book is not intended as medical advice or to replace a one-on-one relationshipwith a qualified healthcare professional. It is intended as a sharing of knowledge and information fromthe personal research and experience of Tracy Russell. Please make your own health care decisions

based upon your research and in partnership with a qualified health care professional.

Always work directly with a qualified medical professional before attempting to treat any illness ormedical condition with diet and lifestyle, or when changing or discontinuing any prescriptionmedications. Always ask your doctor before making any changes in diet when you have an existingmedical condition. Always check with your doctor before starting any new diet or fitness program.

The nutrition information provided in this book is approximate and based on a 2000-calorie diet. Nutrition data was obtained from the USDA National Nutrient Database for Standard Reference,Release 22. Actual nutrition values may vary based on factors including, but not limited to, size of

produce, freshness, processing, geographic region, and season.

H e a

l t h y a n

d D e

l i c i o u s

S m o o t h

i e R e c i p e s –

2 n

d E d i t i o n



| | H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n

Table of Content

Part 1: Reader Submitted Part 2: My Own Creations

Meal Replacement Smoothies 5 Banana Smoothies 60

Tropical Smoothies 14 Banana-Free Smoothies 68

Tropical Fusion Smoothies 19 Antioxidant Smoothies 73

Superfood Smoothies 31 Tropical Smoothies 86Vegetable Smoothies 39 Tropical Fusion Smoothies 92

Banana Smoothies 44 Vegetable fusion 101

Banana-Free Smoothies 51 Berry Smoothies 111

Smoothie Recipe Index 118 - 123



| |

About This BookThis is my second recipe book. The first half of the book is compiled of reader-submitted recipes from all over the world. Some of these recipes may containexotic fruits that can only be found in specialty stores, but the majority of themcontain ingredients that you can find in your local supermarket.

Part two of the book contains the recipes that I have come up with and willnever publish on Incredible Smoothies. These recipes are exclusive to this

book!

I used a free software called Cron-o-Meter(http://www.incrediblesmoothies.com/tools/Cron-o-Meter.html) to find thenutritional value for all of the smoothies in this book. However, some of therecipes contain specific ingredients that will have varying nutritional profilesdepending on the size, season or freshness. For example, some of the recipescontain almond or coconut milk. The nutritional value will vary greatly if you makeyour own milks or purchase them at a store.

To quickly view this recipe book, arrow to the right togo forward one page. Arrow to the left to go back onepage.

H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

Par t 1: Reader - SubmittedRecipes

Meal Replacement Smoothies Meal replacement smoothies are great for weight loss, weightgain or to maintain your current weight. Meal replacementsmoothies should be at least 400 calories depending on yourweight goals. One of the recipes in this chapter is almost1000 calories, which is ideal for athletic people or those tryingto gain weight on a vegan, vegetarian or raw food diet.

Meal replacement smoothies are a great way to pack lots of nutrientsinto a meal. They are also great for people with busy schedules. Youcan bring a green smoothie to work, school or anywhere else you need aquick and easy meal.

H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

T h e G r e e n G o d d e s sSubmitted by Gary from London, UK

Ingredients1 banana, peeled2 green apples, cored2 stalks of celery, chopped1 lemon, peeled1 ounce of flax seeds, soaked for 10 minut es4 to 6 ounces of cold, filtered water3 cups fresh kale, chopped3 cups fresh spinach, chopped

DirectionsAdd the banana, apple, flax seed and water to your blender and hit the

“pulse” button a few times until you have a rough blend. Next, add the restof the ingredients and blend on high for 30 seconds or until the smoothie iscreamy.

NOTE: If you don’t have a high-speed blender, you’ll want to grind the flaxseeds in a coffee grinder before adding them to your smoothie.

Calories: 513 | Fat: 8g | Protein: 14g | Carbs: 98g | Calcium: 38% | Iron: 7.8mg |Vitamin A: 1327% | Vitamin C: 362%

H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

M e a l R ep l a ce m e n t S m o o t h i eSubmitted by Elizabeth from Australia

Ingredients1 large green apple, cored1 large banana, peeled1/2 mango, peeled and pitted1/2 passion fruit, peeled1/2 cup papaya, cubed1 cucumber, chopped2 sticks of celery, chopped2 romaine lettuce leaves, chopped4 silverbeet (Swiss Chard) leaves, chopped4 kale leaves, chopped2 sprigs of mint2 sprigs of rosemary16 ounces of filtered water

DirectionsAdd all the ingredients except for the greens to your blender and hit the

“pulse” button a few times. Next, add the greens and blend on high for 30seconds or until the smoothie is creamy.

Calories: 426 | Fat: 2g | Protein: 7g | Carbs: 107g | Calcium: 18% | Iron: 3.6mg |

Vitamin A: 737% | Vitamin C: 197%

H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

W a t e r m e lo n - B l u e b e r r y Sm o o t h i eSubmitted by Lori

Ingredients1 cucumber, chopped2 cups watermelon, cubed1 kiwi, peeled1 banana, peeled1 cup blueberries2 handfuls of dino Kale, chopped2 tablespoons of chia seeds, soaked for 10 minutes2 to 4 ounces of filtered water

DirectionsAdd the banana, water, watermelon and cucumber to your blender and hitthe “pulse” button a few times until you have a rough blend. Next, add therest of the ingredients and blend on high for 30 seconds or until thesmoothie is creamy.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

T r o p i ca l M e a l Re p l a ce m e n t Sm o o t h i eSubmitted by Joanne from California, USA

Ingredients1 mango, peeled and pitted1 cup pineapple, cubed1 frozen banana, chopped1/4 cup goji berries1/4 cup blueberries2 cups fresh spinach8 ounces of filtered waterA couple of ice cubs

DirectionsAdd all ingredients except for the greens to your blender and hit the “pulse”button a few times until you have a rough blend. Next, add the greens andblend on high for 30 seconds or until the smoothie is creamy.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

Go j i B e r r y Su p e r f o o d S m o o t h i eSubmitted by Annie from Kentucky, USA

Ingredients3/4 pounds spring greens, chopped3 cups filtered water (24 ounces)2 tablespoons bee pollen1 tablespoon spirulina2 teaspoons maca powder10 large strawberries, chopped3/4 cup blueberries1 apple, cored1 banana, peeled2 handfuls goji berries


Nutrition information is with 1 cup goji berries.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

Cr e a m y Va n i l l a Sm o o t h i eSubmitted by Courtney from Pennsylvania, USA

Ingredients1 avocado, peeled and pitted1 frozen banana, peeled2 tablespoons cacao nibs4 or 5 medjool dates, pitted and soaked fo r 20 minutes6 to 8 ounces vanilla almond milk

DirectionsAdd all the ingredients to your blender and blend on high for 30 seconds oruntil the smoothie is creamy.

NOTE: If this smoothie is too thick, add some water to thin it out.

Nutrition information does not include cacao nibs or almond milk.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

M e a l R ep l a ce m e n t S m o o t h i eSubmitted by Louise from New Zealand

Ingredients500ml orange juice, (about 16 ounces)2 beetroots (beets)1 apple, cored250g of strawberries (about 1 cup)2 slices of pineapple, cubed1 mango, peeled and pitted1 handful of kale, chopped

DirectionsAdd all the ingredients except for the kale to your blender and hit the

“pulse” button a few times until you have a rough blend. Next, add the kaleand blend on high for 30 seconds or until the smoothie is creamy.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t h


2 n

d E d i t i o n



| |

Fr u i t a n d Ve g g i e M e a l Re p l a ce m e n tS m o o t h i eSubmitted by Tanya from Vermont, USA

Ingredients1 cup whole strawberries1 cup watermelon, cubed1 cup frozen wild blueberries2 bananas, peeled1/2 cup blackberries1 apple, cored1 large tomato1 medium carrot1 cup fresh spinach, chopped2 teaspoons chia seeds, soaked for 10 minutes4 to 8 ounces of filtered water

DirectionsAdd the water, strawberries, watermelon and banana into your blender andhit the “pulse” button a few times until you have a rough blend. Next, addthe rest of the ingredients and blend on high for 30 seconds or until thesmoothie is creamy.

Calories: 610 | Fat: 5g | Protein: 10g | Carbs: 146g | Calcium: 19% | Iron: 4.5mg |

Vitamin A: 530% | Vitamin C: 199%

H e a

l t h y a n

d D e

l i c i o u s

S m o o t

h i e R e c i p e s –

2 n

d E d i t i o n



| |

P i n e Ra m b u Sm o o t h i eSubmitted by Wai from Singapore

Ingredients3 cups kailan or other leafy green3 cups frozen pineapple, cubed2 frozen bananas, chopped2 cups rambutan meat, (found in Asian m arkets during July and August)1 cup (8 ounces) filtered water

DirectionsAdd the water, rambutan meat and banana to your blender and hit the

“pulse” button a few times until you have a rough blend. Next, add thegreens and pineapple, blend on high for 30 seconds or until the smoothie iscreamy.

NOTE: Letting the pineapple and bananas thaw about 10 minutes will help them

blend better.

Could not find a reliable source of nutritional information for kailan or rambutan.

H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o n

n



| |

St r a w b e r r y - O r a n g e Sm o o t h i eSubmitted by Gail from Florida, USA

Ingredients2 bananas, peeled6 whole strawberries2 oranges, juiced1 stalk celery, chopped

DirectionsAdd all ingredients to your blender and blend on high for 30 seconds or untilthe smoothie is creamy.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o n

n



| |

M a n g o - P i n e a p p l e Sm o o t h i eSubmitted by Gary from Arizona, USA

Ingredients1 mango, peeled and pitted1 cup pineapple, cubed1 cup grapes1 to 2 handfuls of spinach (or other green)1 tablespoon seeds (pumpkin, sesame, su nflower or flax)Add water to desired consistency



Nutrition information is with 2 cups chopped spinach and 1 tablespoon of flax seeds.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o n

n



| |

B a n a n a - P in e a p p l e Sm o o t h i eSubmitted by Gail from Florida, USA

Ingredients2 bananas, peeled1 cup pineapple, cubed1 handful of fresh spinach2 ounces (1/4 cup) of filtered water

DirectionsAdd all ingredients except for the spinach to your blender and hit the “pulse”button a few times until you have a rough blend. Next, add the spinach andblend on high for 30 seconds or until the smoothie is creamy.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o n



n



| |

Ch e r r y - P in e a p p l e S m o o t h i eSubmitted by Debbie from Arizona, USA

Ingredients1 cup of cherries, pitted1 cup pineapple, cubed1 apple, cored1 banana, peeled1 large handful of leafy greens4 to 6 ounces of filtered waterIce (optional to make cold)1 tablespoon blended seeds (chia, flax, pumpkin, etc.)

DirectionsAdd the banana, cherries, apple and water to your blender and hit the

“pulse” button a few times until you have a rough blend. Next, add thegreens, pineapple and ice. Blend on high for 30 seconds or until the

smoothie is creamy.Nutrition information is with 1 cup chopped spinach.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o n

n



| |

Ch e r r y - B a n a n a Sm o o t h i eSubmitted by Debbie from Arizona, USA

Ingredients1 pear, cored1 apple, cored2 bananas, peeled1 kiwi, peeled1 cup of cherries, pitted2 handfuls of leafy greens4 to 6 ounces of water

DirectionsAdd all ingredients except for the apple and greens to your blender and hitthe “pulse” button a few times until you have a rough blend. Next, add thegreens and apple, blend on high for 30 seconds or until the smoothie iscreamy.

Nutrition information is with 2 cups chopped spinach.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o

n



| |

T h e H u l k E x p r e s sSubmitted by Les from Australia

Ingredients1 banana, peeled1 mango, peeled and pitted1 medjool date, soaked for 20 minutes4 ounces fresh baby spinach1 tomato, chopped3 ounces green bell pepper, chopped1 lime leaf1 centimeter (1/3 inch) of turmeric20 ounces of filtered water

DirectionsAdd all ingredients except for the bell pepper and greens to your blenderand hit the “pulse” button a few times until you have a rough blend. Next,add the greens and bell pepper, blend on high for 30 seconds or until thesmoothie is creamy.

Calories: 371 | Fat: 1g | Protein: 5g | Carbs: 93g | Calcium: 9% | Iron: 2.4mg | Vitamin A: 397%| Vitamin C: 325%

H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o

o n



| |

Mango-Pineapple SmoothieSubmitted by Vaneta from Arizona, USA

Ingredients1 tablespoon flax seed, soaked 10 minutes1 to 2 cups (8-16 ounces) coconut milk1 stalk of celery, chopped1 leaf of kale1 cucumber, chopped6 to 8 ounces baby spinach1/2 cup papaya, cubed (fresh or frozen)1/2 cup mango, peeled and pitted (fresh or frozen)1/2 cup pineapple, cubed (fresh or frozen)1/2 cup whole strawberry (fresh or frozen)

DirectionsAdd all the ingredients except for the frozen fruit to your blender and hit the

“pulse” button a few times until you have a rough blend. Next, add thefrozen fruit and blend on high for 30 seconds or until the smoothie iscreamy.

Nutrition information does not include coconut milk.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o

io n



| |

Gr e e n s a n d M a n g o D e l i g h tSubmitted by Courtney from Pennsylvania, USA

Ingredients4 leaves of romaine lettuce, chopped1 stalk of celery, chopped2 fresh bananas, peeled1 cup frozen mango chunks2 heaping teaspoons of chia seeds, soaked for 10 minutes4 to 6 ounces of filtered water

DirectionsAdd the water, chia seeds and bananas to your blender and hit the “pulse”button a few times until you have a rough blend. Next, add the greens,mango and celery and blend on high for 30 seconds or until the smoothie iscreamy.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o

io n



| |

M a n g o - K iw i Sm o o t h i eSubmitted by Gail from Florida, USA

Ingredients2 mangoes, peeled and pitted2 kiwis, peeled4 ounces of water



H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i o



i o n



| |

O r a n g e - Gr a p e f r u i t Sm o o t h i eSubmitted by Jason from Georgia, USA

Ingredients1 orange, peeled and deseeded2 teaspoons wheat germ1 grapefruit, peeled deseeded1 cup pineapple, cubed

Directions

Add all the ingredients to your blender and blend on high for 30 seconds oruntil the smoothie is creamy.

Calories: 261 | Fat: 1g | Protein: 5g | Carbs: 62g | Calcium: 9% | Iron: 1.6mg | Vitamin A: 43% |Vitamin C: 262%

H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i

i o n



| |

P in e a p p l e - Gr a p e Sm o o t h i eSubmitted by Debbie from Arizona, USA

Ingredients1 cup pineapple, chopped1 orange, peeled and deseeded1 cup of grapes1 banana, peeled1 handful or so of leafy greens2 or 4 ounces of water


Nutrition information is with 1 cup chopped spinach.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i

ti o n



| |

M a n g o - P i n e a p p l e Ch e r r i e s Sm o o t h i eSubmitted by Fontrella from Alabama, USA

Ingredients1 mango, peeled and pitted1/2 cup pineapple, cubed (fresh or frozen)1/4 cup cherries, pitted (fresh or frozen)1/2 cup romaine lettuce, chopped1/2 cup fresh spinach1 to 2 cups (8-16 ounces) of coconut water

1 to 2 medjool dates, soaked for 20 minutes


Nutrition information is with 2 medjool dates and does not include coconut water.


H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t i

t i o n



| |

St r a w b e r r y Go o d n e s sSubmitted by Jeff from California, USA

Ingredients3 cups whole strawberries1 tablespoon flax seed1 to 2 cups (8-16 ounces) coconut milk

DirectionsAdd all the ingredients to your blender and blend on high for 30 seconds or

until the smoothie is creamy.



Calories: 101 | Fat: 4g | Protein: 2g | Carbs: 14g | Calcium: 4% | Iron: 1.2mg | Vitamin A: 1% |

Vitamin C: 94%

H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t

t i o n



| |

Superfood Smoothies

Superfoods are foods with a high phytonutrientcontent. While lots of fruits are packed with nutrientsand are excellent superfoods themselves, the followingrecipes contain some powerful ingredients that canhelp you address specific health need, or add a uniqueflavor to your smoothie.

H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t

it i o n



| |

Su p e r - D u p e r I r o n B o o s t e r Ch o c o l a t eSubmitted by Alice from North Carolina, USA

Ingredients1 frozen banana, chopped1 1/4 cups raw cashew or almond milk1 cup fresh raspberries2 tablespoons powdered cacao1 tablespoon ground sesame seeds1 tablespoon ground pumpkin seeds2 cups fresh spinach, chopped

DirectionsAdd all ingredients except for the spinach to your blender and hit the “pulse”button a few times until you have a rough blend. Next, add the spinach andblend on high for 30 seconds or until the smoothie is creamy.

NOTE: If you don’t have a high-speed blender, you’ll want to grind thesesame and pumpkin seeds in a coffee grinder before adding them to yoursmoothie.

Nutrition information does not include nut milk or cacao.

Calories: 337 | Fat: 14g | Protein: 12g | Carbs: 98g | Calcium: 16% | Iron: 7.1mg | Vitamin A:192% | Vitamin C: 66%

H e a

l t h y a n

d D e

l i c i o u s

S m o o t


2 n

d E d i t



it i o n



| |

Gr e e n Ca r d a m o n P o d Sm o o t h i eSubmitted by Adam from New York, USA

Ingredients1 yellow peach, pitted1 green cardamon pod1 tablespoon almond butter1 teaspoon agave syrup1/4 cup (2 ounces) Trader Joes Whole Grai n Drink1/4 cup (2 ounces) water

5 ice cubes


I was unable to provide nutritional information for this smoothie.

H e a

l t h y a n

d D e l i c

i o u s

S m o o t


2 n

d E d i t



i t i o n



| |

O m e g a - 3 Su p e r f o o d S m o o t h i eSubmitted by Anita from Washington, USA

Ingredients2 pears, cored1 cucumber, peeled1 lime, peeled and deseeded1/2 avocado, peeled and pitted2 to 3 cups fresh kale, chopped2 or 3 sprigs of mint to taste

1 tablespoon flax seed, soaked for 10 minu tes1 tablespoon chia seeds1 inch fresh ginger root1 teaspoon cinnamon1/2 teaspoon tumeric4 to 6 ounces of filtered water


Nutrition information is with 2 cups of chopped kale.

Calories: 526 | Fat: 22g | Protein: 8g | Carbs: 88g | Calcium: 16% | Iron: 3.0mg | Vitamin A: 19%

| Vitamin C: 59% | O m e g a - 3 : 2 4 3 %

H e a

l t h y a n

d D e l i c

i o u s

S m o o t


2 n

d E d i

i t i o n



| |

Su p e r f o o d Sm o o t h i eSubmitted by Ken

Ingredients2 teaspoons porridge oats2 teaspoons wheat germ2 teaspoons salba1 teaspoon raw cacao nibs1 shake of cinnamon powder1 mango, peeled

1 cup pineapple, cubed1 banana, peeled1 cup whole strawberries4 to 6 ounces of filtered water


until the smoothie is creamy.Calories: 368 | Fat: 1g | Protein: 4g | Carbs: 94g | Calcium: 6% | Iron: 1.6mg | Vitamin A: 59% |Vitamin C: 257%

H e a

l t h y a n

d D e l i c

i o u s

S m o o t


2 n

d E d i

d i t i o n



| |

H e a l t h y Ch o c o l a t e Sm o o t h i eSubmitted by Madison from Canada

Ingredients6 ounces almond milk1 banana, peeled2 tablespoons cacao powder

Directions

Add all the ingredients and blend on high for 30 seconds or until thesmoothie is creamy.

This nutrition information for this smoothie will vary depending on the brand of almond milk andcacao you use.

H e a

l t h

y a n

d D e l i c

i o u s

S m o o t

h i e R e c i p e s

– 2 n

d E d

d i t i o n



| |

Vegetable Smoothies

Vegetables are high in essential minerals. While theyare not a high-calorie food, they are essential for ahealthy lifestyle.

Mineral rich vegetables like celery, tomatoes, peppers andcucumbers can easily be hidden in a green smoothie.

When selecting vegetables, go with colorful! The darker the color,the more nutrients it will have.

H e a l t h

y a n

d D e l i c

i o u s

S m o o t

h i e R e c i p e s

– 2 n

d E d

d i t i o n



| |

T h e B l o o d Sa n d w i chSubmitted by Les from Australia

Ingredients1 banana, peeled1 medjool date, soaked for 20 minutes3 oz baby spinach2 oz red lettuce, chopped3 oz raw beetroot, chopped3 oz red bell pepper, chopped

1 tomato, chopped1 centimeter ginger, grated2 teaspoons coconut essence20 ounces of filtered water

DirectionsAdd the water, banana, date and tomato to your blender and hit the “pulse”

button a few times until you have a rough blend. Next, add the rest of theingredients and blend on high for 30 seconds or until the smoothie iscreamy.

Nutrition information does not include coconut essence.


H e a l t h

y a n

d D e l i c

i o u s

S m o o t

h i e R e c i p e s

– 2 n

d E d

d i t i o n



| |

B a t m a n ' s U n d e r p a n t sSubmitted by Les from Australia

Ingredients1 mango, peeled and pitted1 medjool date, soaked for 20 minutes3 ounces bok choy, chopped2 ounces beetroot greens, chopped1 tomato, chopped2 teaspoons vanilla essence

20 ounces of filtered water

DirectionsAdd the mango, date and tomato to your blender and hit the “pulse” buttona few times until you have a rough blend. Next, add the rest of theingredients and blend on high for 30 seconds or until the smoothie iscreamy.


H e a l t h

y a n

d D e l i c

i o u s

S m o o t

h i e R e c i p e s

– 2 n

d E d



d i t i o n



| |

D i a n e ' s W a n n a - B e CP B Gr e e nS m o o t h i eSubmitted by Diane from Illinois, USA

Ingredients1 handful mesclun mixed greens3/4 cup (6 ounces) carrot juice1 to 2 bananas, peeled3/4 cup papaya, cubedPinch of nutmeg, mace, or cinnamon

Stevia (to taste)1/2 cup (4 ounces) of filtered water (optional)One to two ice cubes

DirectionsAdd all the ingredients to your blender blend on high for 30 seconds or untilthe smoothie is creamy.


H e a l t h

y a n

d D e l i c

i o u s

S m o o

t h i e R e c i p e s

– 2 n

d E d



E d i t i o n



| |

Gr a p e y Go o d n e s s Submitted by Courtney from Pennsylvania, USA

Ingredients2 very ripe and fresh bananas, peeled1 handful romaine lettuce, chopped1 stalk of celery, chopped1/2 to 1 cup frozen seedless grapes2 to 4 ounces filtered water

DirectionsAdd all the ingredients except for the lettuce to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add thegreens and blend on high for 30 seconds or until the smoothie is creamy.

NOTE: This smoothie may be very thick, add more water as needed.

The nutrition information is for 1 cup grapes.


H e a l t h

y a n

d D e l i c

i o u s

S m o o


– 2 n

d E

E d i t i o n



| |

Av o c a d o - P e ac h Sm o o t h i eSubmitted by Jen from Vermont, USA

Ingredients1 Granny smith apple, cored1 peach, pitted or 1 cup frozen slices1 ripe banana, peeled1 fist full of kale, chopped1 fist full of spinach, chopped1/2 avocado, peeled and pitted

1 teaspoon flax seed4 to 6 ounces of filtered water

DirectionsAdd the banana, apple, flax seed and water to your blender and hit the


NOTE: If you don’t have a high-speed blender you’ll want to grind the flaxseed in a coffee grinder before adding them to your smoothie.

This nutrition information is with 1 cup chopped kale and 1 cup chopped spinach.


H e a l t

h y a n

d D e l i c

i o u s

S m o o

t h i e R e c i p e s –

2 n

d E



E d i t i o n



| |

B e r r y Sm o o t h i eSubmitted by Gary from Arizona, USA

Ingredients1/2 cantaloupe, cubed1/2 cup frozen blueberries1/2 cup raspberries2 bananas, peeled1 to 2 handfuls spinach (or other leafy gre ens)1 tablespoon flax seeds

2 to 4 ounces of filtered waterDirectionsAdd the banana, cantaloupe, flax seed and water to your blender and hit the


NOTE: If you don’t have a high-speed blender you’ll want to grind the flaxseed in a coffee grinder before adding them to your smoothie.

Nutrition information is with 2 cups chopped spinach.


H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d E

E d i t i o n



| |

G r a p e - B a n a n aSubmitted by Mary from Colorado, USA

Ingredients2 cups red grapes1 cup frozen whole strawberries1 banana, peeled1/2 cup ( 4 ounces) soy milk1 teaspoon maca1 teaspoon cacao


Nutrition information does not include soy milk or cacao.


H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d E

E d i t i o n



| |

Cr a n b e r r y - R a sp b e r r y Sm o o t h i e Submitted by Peter from Connecticut, USA

Ingredients1 cup cranberries1 banana, peeled2 cups fresh organic baby spinach1 cup (8 ounces) of cranberry juice1 cup raspberries2 medjool dates (optional to sweeten)

DirectionsAdd all the ingredients except for the spinach to your blender and hit the

“pulse” button a few times. Next, add the spinach and blend on high for 30seconds or until the smoothie is creamy.

Nutrition information does not include dates.


H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d E

E d i t i o n



| |

Banana-Free Smoothies

Sometimes, no matter how you serve it,some people just do not like bananas.We’ve also heard from people who are allergicto them.

The following recipes do not contain bananas,and are still just as tasty, thick and smooth – justas a smoothie should be!

The secret is to use other base fruits like mangoand papaya instead of banana.

H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d

E d i t i o n



| |

P a w p a w Sm o o t h i eSubmitted by John

Ingredients1 fresh ripe pawpaw (“custard apple”), pee led and deseeded2 teaspoons natural honey (to taste)1 cup vanilla soy yogurtA few ice cubes


NOTE: Pawpaw, sometimes called a custard apple, is a large fruit native toNorth America.

The nutrition information below does not include yogurt.


H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d



d E d i t i o n



| |

Sp i cy W a t e r m e lo n S m o o t h i eSubmitted by Adam from New York, USA

Ingredients1.5 cups watermelon, cubed5 blackberries2 teaspoons dried ginger root1 tablespoon agave syrup1/4 teaspoon cinnamon1/2 cup (4 ounces) oat milk

5 Ice cubesDirectionsAdd all ingredients to your blender and blend on high for 30 seconds or untilthe smoothie is creamy.

Nutritional information does not include oat milk.


H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d

d E d i t i o n



| |

Fr e s h F i g a n d H a z e ln u t Sm o o t h i eSubmitted by Chris from The Netherlands

Ingredients2 fresh figs1/2 tablespoon honey or maple syrup1/4 tablespoon cinnamon1 teaspoon hazelnut syrup (noisette)100 ml (about 4 ounces) soy or almond mi lk


Nutrition information will vary depending on the nut milk you use.

H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d

d E d i t i o n



| |

Fr u i t & Fi b e r Gr e e n S m o o t h i eSubmitted by Denae from Colorado, USA

Ingredients1/4 cup whole frozen strawberries1/4 cup frozen mango chunks1 small peach, pitted1 cup (8 ounces) soy milk2 cups of fresh kale or spinach1 heaping teaspoon of orange flavored fibe r powder (optional)


NOTE: This recipe calls for fiber powder, however, fruit and greens haveenough fiber on their own. If you are not using fiber powder and want tomaximize your fiber, use 1 cup of strawberries, 1 whole mango, 1 mediumpeach and 1 orange. This will give you 15.9g or 53% of your daily fiber.

Nutrition information does not include soy milk or fiber powder. It includes 1 orange and 2 cupschopped kale.

Calories: 224 | Fat: 1g | Protein: 7g | Carbs: 53g | Calcium: 22% | Iron: 3.0mg | Vitamin A: 723%| Vitamin C: 316% | Fi b er : 9 . 2 g / 3 1 %

H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d

d E d i t i o n



| |

Gr e e n M a n g o L a s s i eSubmitted Psalm from California, USA

Ingredients2 handfuls of fresh baby spinach1 orange, peeled and deseeded1 mango, peeled and pitted1 cup (8 ounces) almond milk1 pitted medjool date, soaked for 20 minut es


“pulse” button a few times until you have a rough blend. Next, add thespinach and blend on high for 30 seconds or until the smoothie is creamy.


H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d

d E d i t i o n



| |

W a t e r m e lo n - M i n t Sm o o t h i eSubmitted by Jeff from California, USA

Ingredients2 cups seedless watermelon, chunks1 cup whole strawberries5 mint leaves



H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d

b d h

d E d i t i o n



| |

St r a w b e r r y - Av o c ad o S m o o t h i e Submitted by Kelly from Connecticut

Ingredients2 cups whole strawberries6 ounces soy milk½ avocado, pitted1 teaspoon cinnamon1 teaspoon nutmeg


Nutrition information does not include soy milk.


H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d

d E d i t i o n



| |

Par t 2: My Ow n SmoothieCreations

Banana Smoothies

Bananas are a significant source of energy for me. They fuelmy workouts and provide carbohydrates for energy.

They are a powerhouse of nutrition and just so happen to addthe perfect, creamy texture to my smoothies!

H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

d

“ B i l l ” S t h i

d E d i t i o n



| |

“ B a n i l la ” Sm o o t h i e

Ingredients

2 bananas, peeled2 inches of vanilla bean (or 2 teaspoons va nilla extract)1 tablespoon flax seeds, ground3 large Swiss chard leaves, chopped2 cups spinach1/2 teaspoon raw maca powder6 to 8 ounces of filtered water


“pulse” button a few times until you have a rough blend. Next, add thegreens and blend on high for 30 seconds or until the smoothie is creamy.

Calories: 300 | Fat: 4g | Protein: 8g | Carbs: 64g | Calcium: 14% | Iron: 5.2% |Vitamin A: 486% | Vitamin C: 90%

H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n

Ch o c o l a t e Va n i l l a Lo v e S m o o t h i e

d E d i t i o n



| |

Ch o c o l a t e - Va n i l l a Lo v e S m o o t h i e

Ingredients

3 bananas, peeled3 tablespoons raw cacao powder2 teaspoons grated vanilla bean (or extrac t)8 to 10 ounces of filtered water

DirectionsAdd all the ingredients to you blender and blend on high for 30 seconds or

until smooth.The amount of iron will vary depending on the brand of cacao powder you use.

Calories: 375 | Fat: 4g | Protein: 6g | Carbs: 90g | Calcium: 2% | Iron: N/A | Vitamin A: 8% |Vitamin C: 34%

H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n



B a n a n a - K a le Sm o o t h i e

n d E d i t i o n



| |

B a a a a e S o o t e

Ingredients

2 bananas, peeled2 tablespoons hemp seeds2 cups blueberries1 cup fresh kale, chopped4 to 6 ounces of filtered water

Directions

Add all the ingredients except for the gree ns to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add thegreens and blend on high for 30 seconds or until the smoothie is creamy.

Calories: 492 | Fat: 9g | Protein: 11g | Carbs: 106g | Calcium: 10% | Iron: 4.4 |Vitamin A: 354% | Vitamin C: 144%

H e a l t

h y a n

d D e l i c i o u s

S m o o


2 n



P ea r - Av o c a d o Sm o o t h i e

2 n

d E d i t i o n



| |

Ingredients

2 pears, corded1/4 avocado, pitted1 teaspoon lime juice4 ounces of filtered water



H e a l t

h y a n

d D e l

i c i o u s

S m o o


2

D a n d e l i o n Gr e e n S m o o t h i e

2 n

d E d i t i o n



| |

Ingredients

1 apple, cored2 cups pineapple, cubed2 cups dandelion greens (or kale)4 to 6 ounces of water

DirectionsAdd all the ingredients except for the gree ns to your blender and hit the


Nutrition information if with 2 cups chopped dandelion greens.


H e a l t

h y a n

d D e l

i c i o u s

S m o o


2

M a n g o - P e a c h Sm o o t h i e

2 n

d E d i t i o n



| |

Ingredients

1 mango, peeled and pitted2 peaches, pitted2 cups fresh baby spinach (or other leafy g reen)4 to 6 ounces vanilla hemp or almond milk




H e a l t

h y a n

d D e l

i c i o u s

S m o o


2

St r a w b e r r y - Ch e r r y G o d d e s s

2 n

d E d i t i o n



| |

Ingredients

1 cup whole strawberries1 cup cherries, pitted (fresh or frozen)1 apple, cored2 teaspoons cacao nibs4 to 6 ounces of filtered water

Directions


The amount of iron will vary depending on the cacao you use.

Calories: 295 | Fat: 5g | Protein: 4g | Carbs: 63g | Calcium: 4% | Iron: mg | Vitamin A: 7% |Vitamin C: 120%

H e a l t

h y a n

d D e l

i c i o u s

S m o o


2

Antioxidant Smoothies2 n

d E d i t i o n



| |

These delicious and potent smoothie recipes useberries, red grapes and other fruits like pomegranatesthat are especially rich in disease-fighting antioxidants.

NOTES:

Açaí Berry: The nutrition information for açaí berry smoothie recipes areapproximate. Since açaí berry does not appear in the USDA Nutrient

Database, it was not included in the nutrition information I provided foreach recipe. Açaí berry powder, juice and whole, fresh açaí berries will havedifferent nutrient profiles due to differences in processing and freshness.

P o m e g r a n a t e : To juice a pomegranate if you don’t have a juicer, simplyempty the seeds in a strainer and mash them with a spoon. Make sure youplace a metal bowl under the strainer. Pomegranate juice stains, so be

careful!

You can use bottled pomegranate juice but I prefer juicing it myself since itwill not have been pasteurized and I know that it’s fresh and the mostpotent in antioxidants.

H e a l t

h y a n

d D e l

i c i o u s

S m o o


2

Ch i a Se e d - R e d G r a p e S m o o t h i e

2 n

d E d i t i o n



| |

Ingredients

1 cup red grapes2 teaspoons chia seeds, soaked for about 10 minutes2 bananas, peeled2 cups fresh spinach, chopped1 tablespoon ground sesame seeds4 to 5 ounces of filtered water



Calories: 426 | Fat: 8g | Protein: 8g | Carbs: 89g | Calcium: 18% | Iron: mg | Vitamin A: 196% |Vitamin C: 60%

H e a l

t h y a n

d D e l

i c i o u s

S m o o


Co c o n u t - B e r r y Sm o o t h i e

2 n

d E d i t i o n



| |

Ingredients

1 cup red grapes1 cup blueberries1/4 cup almonds, soaked for 8 hours8 ounces of coconut milk (or use coconut water)




H e a l

t h y a n

d D e l

i c i o u s

S m o o


P o m e g r a n a t e - Be r r y S m o o t h i e

2 n

d E d i t i o n



| |

Ingredients

1/2 cup fresh pomegranate juice (about 2 pomegranates)1 cup blueberries (fresh or frozen)1 bananas, peeled1/2 cup blackberries1/2 head of romaine lettuce2 ounces of almond milk (unsweetened, plain)2 tablespoons chia seeds, soaked for 10 minutes


Nutrition information does not include almond milk.


H e a l

t h y a n

d D e l

i c i o u s

S m o o




B l u e b e r r y a n d A ça í B e r r y S m o o t h i e

2 n

d E d i t i o n



| |

Ingredients

3.5 ounces frozen açaí berry puree (or 3 ta blespoonsaçaí berry juice)1 cup blueberries8 ounces of almond milk1 large banana, peeled1/2 head organic romaine lettuce1/2 cup organic red grapes

DirectionsAdd all the ingredients except for the lettuce to your blender and hit the

“pulse” button a few times. Next, add the lettuce and blend on high for 30seconds or until the smoothie is creamy.

Nutrition information does not include almond milk or açaí berry .


H e a l

t h y a n

d D e l

i c i o u s

S m o o


A ça í w i t h S t r a w b e r r y a n d B l u e b e r r y

2 n

d E d i t i o n



| |

Ingredients

1/2 cup organic sliced strawberries1/2 cup frozen wild blueberries3.5 ounces frozen açaí berry puree (or 1 o unce açaí berry juice)2 bananas, peeled4 to 5 ounces of filtered water

DirectionsAdd the ingredients to your blender and blend on high for 30 seconds oruntil smooth.

Nutrition information does not include açaí berry.


H e a l

t h y a n

d D e l

i c i o u s

S m o o


B la c k b e r r y - Gr a p e Sm o o t h i e

– 2 n

d E d i t i o n



| |

Ingredients1 cup red grapes1 cup blackberries1 bananas, peeled1 small head of romaine lettuce, chopped2 ounces filtered water if needed

DirectionsAdd all the ingredients except for the lettu ce to your blender and hit the



H e a l

t h y a n

d D e l

i c i o u s

S m o o


St r a w b e r r y - B la ck b e r r y Sm o o t h i e

d

– 2 n

d E d i t i o n



| |

Ingredients1 cup blackberries1 banana, peeled1 cup whole strawberries1/2 head romaine lettuce, chopped1/2 teaspoon maca powder4 ounces of fresh pomegranate juice

DirectionsAdd all the ingredients except for the lettuce to your blender and hit the



H e a l

t h y a n

d D e l

i c i o u s

S m o o




Su p e r A n t i o x i d a n t B l a s t Sm o o t h i e

Ingredients

– 2 n

d E d i t i o n



| |

Ingredients2 ounces (1/4 cup) fresh pomegranate juic e (one large

pomegranate.)3.5 ounces frozen açaí berry puree (or 3 tablespoons

açaí berry juice)2 cups red grapes2 bananas, peeled


Nutrition information does not include açaí berry.


H e a l

t h y a n

d D e l

i c i o u s

S m o o

t h i e R e c i p e

s



Co c o n u t - P i n e a p p l e S m o o t h i e

Ingredients

s –

2 n

d E d i t i o n



| |

Ingredients1 cup (8 ounces) coconut milk (or water)1 cup pineapple, cubed1 banana, peeled2 cups fresh baby spinach (or other leafy g reen)1 celery stalk, chopped





H e a l

t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p e

s

O r a n g e - Va n i l l a Sm o o t h i e

Ingredients

s –

2 n

d E d i t i o n



| |

Ingredients3 oranges, peeled and deseeded1/2 cup (4 ounces) vanilla hemp or almon d milk2 frozen bananas (thawed slightly)2 cups fresh baby spinach (or other leafy green)


Nutrition information does not include nut milk.

Calories: 429 | Fat: 1g | Protein: 8g | Carbs: 108g | Calcium: 25% | Iron: 2.8 mg |Vitamin A: 292% | Vitamin C: 381%

H e a l

t h y a n

d D e l i c i o u s

S m o o


M a n g o - Co c o n u t Sm o o t h i e

Ingredients

s –

2 n

d E d i t i o n



| |

Ingredients1 mango, peeled and pittedMeat from 1 young green or Thai coconut1 kiwi, peeled2 cups fresh baby spinach (or other leafy g reen)8 ounces coconut water




H e a l

t h y a n

d D e l i c i o u s

S m o o


M a n g o - O r a n g e Sm o o t h i e

Ingredients

s –

2 n

d E d i t i o n



| |

g1 large mango, peeled1 orange, peeled and deseeded2 frozen bananas, thawed slightly1 teaspoon flax seed2 cups fresh baby spinach (or other leafy g reen)4 to 8 ounces of filtered water





H e a l

t h y a n

d D e l i c i o u s

S m o o


B a n a n a - Co c o n u t Sm o o t h i e

Ingredients

s –

2 n

d E d i t i o n



| |

g1 banana, peeledwater and meat from 1 young green or Th ai coconut2 cups fresh baby spinach (or other leafy green)1/2 cup fresh pineapple, cubed




H e a l

t h y a n

d D e l i c i o u s

S m o o


Tropical Fusion Smoothiess

– 2 n

d E d i t i o n



| |

Tropical fusion smoothies are smoothies with mixedtropical and non-tropical ingredients as the dominantflavors.

You take two fruits that would never grow near each other andblend them into a unique smoothie.

Think crisp, fall New England apples mixed with young, tropical coconut.Or sweet, tropical papaya blended with tart, northern strawberries.

You get the picture!

H e a l

t h y a n

d D e l i c i o u s

S m o o


St r a w b e r r y - P in e a p p l e Sm o o t h i e

Ingredients

s –

2 n

d E d i t i o n



| |

1 cup pineapple, cubed1 cup strawberries (fresh or frozen)1 small peach, pitted1 teaspoon flax seed2 cups fresh spinach, chopped4 to 6 ounces of almond milk




Nutrition information does not include almond milk.Calories: 197 | Fat: 2g | Protein: 3g | Carbs: 46g | Calcium: 6% | Iron: 1.6mg | Vitamin A: 23% |Vitamin C: 230%

H e a l

t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p e



P a ss io n F r u i t a n d P i n e a p p l eS m o o t h i e

I g di t

e s –

2 n

d E d i t i o n



| |

Ingredients2 passion fruits, peeled1 mango, peeled and pitted1 cup pineapple, cubed2 cups fresh baby spinach, chopped4 to 6 ounces of filtered water




H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p e

D u r i an - S t r a w b e r r y S m o o t h i e

Ingredients1 cup durian (fresh or thawed)

e s –

2 n

d E d i t i o n



| |

1 cup durian (fresh or thawed)1 cup whole strawberries1 tablespoon flax seeds6 to 8 ounces of filtered water




H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p e

O r a n g e - Gi n g e r S m o o t h i e

Ingredients2 oranges peeled and deseeded

e s –

2 n

d E d i t i o n



| |

2 oranges, peeled and deseeded1 inch ginger, grated1 pear, cored1/2 head romaine lettuce, chopped1/2 cup (4 ounces) rice milk

Directions Add all the ingredients except for the gree ns to your blender and hit the


Nutrition information does not include rice milk.


H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p e



R a s p b e r r y - P i n e a p p l e Sm o o t h i e

Ingredients2 cups raspberries

e s –

2 n

d E d i t i o n



| |

2 cups raspberries1 cup pineapple, cubed3 cups fresh spinach, chopped1 banana, peeled (optional to thicken)4 to 6 ounces of filtered water



Nutrition information does not include banana, as it is an optional ingredient.


H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p e

Vegetable Fusion

e s –

2 n

d E d i t i o n



| |

Vegetable fusion smoothies are less sweet than the typicalfruit-based creations.

There are several advantages to a veggie smoothie. For one,you are getting more minerals. The other is that you can createsmoothies that are lower on the glycemic index, which is greatfor those watching their sugar intake.

H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p e

Ca r r o t - A p r i co t S m o o t h i e

Ingredients6 apricots, peeled and pitted

e s –

2 n

d E d i t i o n



| |

p p p2 medium carrots or 1 cup grated/shredde d1 mango, peeled and pitted4 to 6 ounces of filtered water



Calories: 285 | Fat: 1 | Protein: 5g | Carbs: 70g | Calcium: 9% | Iron: 1.5mg | Vitamin A: 1115%| Vitamin C: 114%

H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

T o m a t o Sm o o t h i e

Ingredients1 cucumber, chopped

e s –

2 n

d E d i t i o n



| |

1 large tomato1 mango, peeled and pitted6 sun-dried tomatoes (soaked for 25 minu tes)2 to 4 ounces of filtered water




H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

Cu c u m b e r - K iw i Gr e e n S m o o t h i e

Ingredients1 large cucumber, chopped

e s –

2 n

d E d i t i o n



| |

3 kiwifruits, peeled1 pear, cored1/2 bunch of Swiss chard, chopped1/2 head of romaine lettuce, chopped4 ounces of filtered water

Directions

Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add thegreens and blend on high for 30 seconds or until the smoothie is creamy.


H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

Ca r r o t - O r a n g e Sm o o t h i e

Ingredients2 oranges, peeled and deseeded

e s –

2 n

d E d i t i o n



| |

1 apple, cored2 cups fresh baby spinach (or other leafy g reen)2 medium carrots, chopped4 ounces of filtered water



Calories: 295 | Fat: 1g | Protein: 5g | Carbs: 74g | Calcium: 23% | Iron:2.6mg | Vitamin A:1149% | Vitamin C: 264%

H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

B e e t Sm o o t h i e

Ingredients1 beet, chopped

e s –

2 n

d E d i t i o n



| |

2 oranges, peeled and deseeded1 cup pineapples, cubed1 banana, peeled1 cup dandelion greens, chopped4 ounces of filtered water

Directions



H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

Ca r r o t - A p p l e Gr e e n S m o o t h i e

Ingredients2 medium carrots, chopped

e s –

2 n

d E d i t i o n



| |

2 apples, cored1 cup dandelion greens, chopped1/2 cucumber, chopped4 ounces of filtered water



Calories: 271 | Fat: 1 g | Protein: 3g | Carbs: 68g | Calcium: 17% | Iron: 2.7mg |Vitamin A: 1124% | Vitamin C: 60%

H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

R e f r e s h in g Gr e e n Sm o o t h i e

Ingredients1/2 cucumber, chopped

e s –

2 n

d E d i t i o n



| |

2 cups Swiss chard, chopped (or other lea fy green)2 stalks of celery, chopped1 medium peach, pitted1 medium orange, peeled and deseeded1/4 avocado4 to 6 ounces of filtered water

DirectionsAdd all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add thegreens and blend on high for 30 seconds or until the smoothie is creamy.


H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

Ca l c i u m - R ic h T r o p i ca l O r a n g eS m o o t h i e

Ingredients

e s –

2 n

d E d i t i o n



| |

2 oranges, peeled and deseeded2 cups or large handfuls of kale, chopped1 cup pineapple, cubed2 teaspoons chia seeds, soaked for 10 min utes2 to 3 ounces of filtered water (optional if needed)

Directions

Add all the ingredients except for the kale to your blender and hit the “pulse” button a few times. Next, add the kale and blend on high for 30seconds or until the smoothie is creamy.


H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

Su p e r Gr e e n G o o d n e s s Sm o o t h i e

Ingredients1 cup pineapple, cubed

1/2 l d d i d

e s –

2 n

d E d i t i o n



| |

1/2 mango, peeled and pitted2 teaspoons spirulina1 cup dandelion greens, chopped1/4 avocado4 to 6 ounces of filtered water

Directions



H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

Berry Smoothies

B i hi h i ti id t d thi e s –

2 n

d E d i t i o n



| |

Berries are high in antioxidants and they arealso very flavorful. Berries contain phytochemicalsand flavonoids that may help prevent some formsof cancer.

During the summer months when berries are freshand usually on sale, I buy extra of them so Ican have them all year long.

H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

R a s p b e r r y a n d Go j i B e r r y Sm o o t h i e

Ingredients1 cup raspberries

1 large mango peeled and pitted

i e s –

2 n

d E d i t i o n



| |

1 large mango, peeled and pitted2 cups fresh baby spinach, chopped (or ot her leafy green)4 ounces of almond milk2 tablespoons goji berries, soaked for 20 minutes





H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

B la c k Ra s p b e r r y - B a n a n a S m o o t h i e

Ingredients1 cup of red raspberries

1 cup of blackberries

i e s –

2 n

d E d i t i o n



| |

1 cup of blackberries¼ avocado2 cups fresh baby spinach, chopped (or ot her leafy green)4 to 6 ounces of filtered water




H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

R a s p b e r r y - P e a r Sm o o t h i e

Ingredients2 cups raspberries

1 pear cored

ip e s –

2 n

d E d i t i o n



| |

1 pear, cored2 cups fresh baby spinach, chopped(or oth er leafy green)1 tablespoon sesame seeds, ground4 to 6 ounces of filtered water




H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

B lu e b e r r y “ M i l k s h a k e ”

Ingredients2 frozen banana, peeled

4 ounces of vanilla hemp or almond milk

ip e s –

2 n

d E d i t i o n



| |

4 ounces of vanilla hemp or almond milk1 cup frozen blueberries





H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

R a s p b e r r y - S t r a w b e r r y S m o o t h i e

Ingredients2 kiwis, peeled

1 cup whole strawberries

ip e s –

2 n

d E d i t i o n



| |

1 cup whole strawberries2 cups Swiss chard, chopped1 tablespoon sesame seeds, ground1 cup raspberries4 ounces of filtered water

Directions



H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p



Smoothie Index

cip e s –

2 n

d E d i t i o n



| |

Par t 1: Reader Submitted Recipes

Meal Replacement SmoothiesThe Green Goddess 6Meal Replacement Smoothie 7

Watermelon-Blueberry Smoothie 8Tropical Meal Replacement Smoothie 9Goji Berry Superfood Smoothie 10Creamy Vanilla Smoothie 11Meal Replacement Smoothie 2 12Fruit and Veggie Meal Replacement Smoothie 13

Tropical SmoothiesPine Rambu Smoothie 15Strawberry-Orange Smoothie 16Mango-Pineapple Smoothie 17Banana-Pineapple Smoothie 18

H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p

Tropical Fusion SmoothiesCherry-Pineapple Smoothie 20 Cherry-Banana Smoothie 21The Hulk Express 22Mango-Pineapple Tropical Smoothie 23

Greens and Mango Delight 24Mango Kiwi Smoothie 25cip

e s –

2 n

d E d i t i o n



| |

Mango-Kiwi Smoothie 25Kiwi-Orange Smoothie 26Orange-Grapefruit Smoothie 27Pineapple-Grape Smoothie 28Mango-Pineapple Cherries Green Smoothie 29Strawberry Goodness 30

Superfood SmoothiesSuper-Duper Iron Booster Chocolate Shake 32Blackberry-Spirulina 33Green Cardamon Pod Smoothie 34Spiced Pear Smoothie 35Omega-3 Superfood Smoothie 36Superfood Smoothie 37Healthy Chocolate Smoothie 38

Vegetable SmoothiesThe Blood Sandwich 40Batman's Underpants 41Veggie Smoothie 42

H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e c i p



Par t 2: My Ow n Smoothi e Cr eati ons

Banana Smoothies “Banilla” Smoothie 61 Chocolate-Vanilla Love Smoothie 62c i p

e s –

2 n

d E d i t i o n



| |

Chocolate Vanilla Love Smoothie 62Creamy Coconut Banana Smoothie 63Better Than Orange Juice Smoothie 64Sweet Banana-Coco Smoothie 65Banana-Kale Smoothie 66Mint-Banana Smoothie 67

Banana-Free SmoothiesPear-Avocado Smoothie 69Dandelion Green Smoothie 70Mango-Peach Smoothie 71Strawberry-Cherry Goddess Smoothie 72

Antioxidant SmoothiesChia Seed-Red Grape Smoothie 74Coconut Berry Smoothie 75Pomegranate-Berry Smoothie 76Mango-Açaí Berry Smoothie 77Pomegranate Berry Smoothie 78Blueberry and Açaí Berry Smoothie 79

H e a

l t h y a n

d D e l i c i o u s

S m o o

t h i e R e cp

Açaí with Strawberry and Blueberry Smoothie 80 Blackberry-Grape Smoothie 81 Strawberry-Blackberry Smoothie 82Mango-Açaí Berry Smoothie 83Super Antioxidant Blast Smoothie 84

Raspberry-Cherry Smoothie 85

c i p e s –

2 n

d E d i t i o n



| |

Tropical SmoothiesCoconut-Pineapple 87Orange-Vanilla 88Mango-Coconut 89Mango-Orange Smoothie 90

Banana-Coconut 91

Tropical Fusion SmoothiesStrawberry-Pineapple Smoothie 93Pineapple-Berry Smoothie 94Strawberry Coconut Green Smoothie 95Passion Fruit and Pineapple Smoothie 96Durian Strawberry Smoothie 97Orange-Ginger Smoothie 98Strawberry-Mango with a hint of Pineapple 99Raspberry-Pineapple Smoothie 100

c i p e s

– S e c o n

d E

d i t i o n

H e a

l t h y a n

d D e l i c i o u s

S m o

o t h i e R e cp

Vegetable fusionCarrot-Apricot Smoothie 102 Tomato Smoothie 103Cucumber-Kiwi Green Smoothie 104Carrot-Orange Smoothie 105

Beet Smoothie 106Carrot-Apple Green Smoothie 107 c i p e s –

2 n

d E d i t i o n



| |

ppRefreshing Green Smoothie 108Calcium-Rich Orange Smoothie With Kale 109Super Green Goodness Smoothie 110

Berry Smoothies

Raspberry and Goji Berry Smoohtth 112Black Raspberry-Banana 113Raspberry-Pear Smoothie 114Blueberry “Milkshake” 115Raspberry-Strawberry 116Grape-Berry 117

H e a

l t h y a n

d D e l i c i o u s

S m o

o t h i e R ep

F i f ti b t g thi h lth d t iti i it

c i p e s –

2 n

d E d i t i o

n



| |

For more information about green smoothies, health and nutrition, visit mywebsite or subscribe to my free e-mail newsletter at:

http://www.IncredibleSmoothies.com

Follow me on Facebookhttp://www.facebook.com/IncredibleSmoothies

Follow me on Twitterhttp://twitter.com/SmoothieDrinker

Follow me on Google +https://plus.google.com/102810245720783444591/

Check me out on YouTubehttp://www.youtube.com/IncredibleSmoothies

H e a

l t h y a n

d D e l i c i o u s

S m o

o t h i e R ep

100 healthy smoothie recipes 2nd edition

Documents