My Favorite Smoothie: One Easy Recipe/many Variations
Alice Henneman, MS, RDN, UNL Extension in Lancaster County
Cool, refreshing, quick! Smoothies and shakes are great for a healthy snack, light meal, or split one for a dessert! Here are some tips for super sippers:
Enjoy the following eight recipes!
Quick links to these recipes:
Note: If you prefer a thicker smoothie, replace the peach with 1 small sliced banana.
Nutritional Information for individual food recipe: Calories: 210 Fat: 6 g Saturated Fat: 1 g Cholesterol: 10 mg Sodium: 135 mg Calcium: 30% Daily Value Protein: 12 g Carbohydrates: 29 g
Alice’s Notes: The vanilla in this recipe adds sweetness, making any additional sweetener unnecessary.
Recipe courtesy of Centers for Disease Control and Prevention
Preparation time: 5 minutes Number of servings: 1
- 1 cup unsweetened frozen raspberries
- 3/4 cup 100% orange juice
- 1/2 cup fruit-flavored, low-fat yogurt
Blend all ingredients well in a blender, and drink!
- Frozen strawberries, blueberries, mixed berries, mango, or peaches
- Pineapple juice, orange-tangerine juice, and other 100 percent juice blends
- Different yogurt flavors
Peanut Butter Banana Breakfast Shake
Recipe provided by Jennifer Meyer, RD, LMNT, Director of Nutrition Education, American Dairy Association and Dairy Council of Nebraska.
Chocolate Banana Almond Butter Smoothie
This smoothie recipe, courtesy of model and actress Catherine McCord, features almond butter and a frozen banana, plus collagen and chlorella, a green algae thats loaded with vitamins, minerals, antioxidants, and omega-3 fatty acids to help boost your immune system, lower cholesterol, keep blood pressure in check, and much more.
Common Reasons Why People Are Underweight
The reason why its crucial you visit your physician if you think youre underweight is because your weight status may be caused by a physical or mental illness you arent aware you have. Poor mental health can cause you to skip meals without even noticing it. You most likely already know that feeling anxious or sad can . However, when youre suffering from chronic anxiety or depression and arent treating your condition, negative feelings can haunt your mind throughout most of the day and make you forget about eating altogether.
Its worth noting that some people have a completely different reaction when they start suffering from anxiety or depression and begin overeating. Coping mechanisms for mental health disorders vary greatly depending on the person. Other mental illnesses that can negatively affect your appetite include bulimia, obsessive-compulsive disorder, and anorexia.
Physical health problems may also cause you to become underweight over time. For instance, infections like HIV/AIDS and parasites canlead to severe weight loss. You can experience the same problem if you have uncontrolled diabetes. Similarly, having thyroid problems can significantly boost your metabolism and cause you to lose more weight than usual, as will cancerous tumors since they burn a lot of calories.
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What Is A Detox Smoothie
Detox smoothies are an easy and delicious way to flush your body of toxins and help lose weight fast. They usually contain fresh vegetables and fruit, and can be made with an ordinary kitchen blender or Vitamix machine.
The typical weight loss smoothie recipe is full of vitamins, antioxidants, fiber, and other healthful nutrients giving your body a detoxifying flush. They also contain large amounts of water, which helps to hydrate your body and boost metabolism.
The idea here is to inundate your system with pure nutrition, to eat as we did as hunters and gathers well, with blender at least. So nuts, veggies and fruits are all key.
Eating this way will not only reset your system, but your taste buds too! After 3 days on a smoothie diet, you will start to crave healthier food. And if you eat processed or fried food you will feel it, youll feel sluggish and bloated. Listen to your body, it will tell you what it wants to eat by how it feels 30-60 minutes after you eat.
If you despise the taste of anything green try starting with baby spinach in all your weight loss smoothies, it has virtually no flavor and will naturally boost your metabolism. You wont even know its in your smoothie, all you will taste is the fruit. As you become accustom to the spinach try swapping half of it for kale or chard, adding more of the new greens and less of the spinach until your taste buds start to enjoy your new food.
Chocolate Banana Smoothie Recipe
Do you crave chocolate on the regular? Heres a way to get your chocolate fix and eat something healthy at the same time. Try this Chocolate Banana Smoothie recipe! This smoothie is full of good for you ingredients, but tastes like a healthy chocolate milkshake. Its just sweet enough to make you feel like its a treat, but not so saccharine that is feels like dessert. Bananas, cocoa powder, and Greek yogurt make magic in the blender with just a little maple syrup for sweetener.
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+ Healthy Smoothie Recipes
This post may contain affiliate links. Please read my disclosure policy.
This roundup includes over 30 Healthy Smoothie recipes including fruit smoothie recipes, weightloss smoothie recipes, breakfast smoothie recipes and SO many more! Im sure youll find a smoothie here to love.
Hopefully you know by now that I LOVE a good smoothie recipe. I have SO many good ones here on my blog so I wanted to round them all up in one place for you. I split this list up into 3 common smoothie categories: healthy smoothies, green smoothies, and smoothie bowls.
Theres something here for everyone and Im sure that youll find more than one new smoothie to love 🙂
I love creating new smoothie flavor combos so please let me know if you ever have a suggestions or recipe recommendation! Im also always experimenting on so follow along there for even more recipes!
The Ultimate Smoothie Bowl Recipes
If you havent hopped on the smoothie bowl bandwagon nows the time. These bowls of goodness turn your average smoothie into a refreshing, vibrant, and colorful meal with room for topping creativity! Choose a base from your favorite smoothie blends, then top it off with nuts, seeds, superfoods, and extra fruit.
- Acai Bowl: This quintessential smoothie bowl is packed with antioxidants and tastes amazing with an array of berries and crunchy toppings.
- Dark Cherry Smoothie Bowl: Come cherry season, this bowl is a must. Its a blend of cherries, banana, coconut water, and topped with cacao nibs and coconut flakes for an indulgent treat.
- Mango Smoothie Bowl: Tropical flavors and sunny vibes are front and center in this recipe. Top it with extra fruit and a sprinkle of granola for added crunch.
- Clean Green Smoothie Bowl: For a veggie-packed meal with a bunch of sneaky greens, look no further than this recipethe ultimate green smoothie bowl.
- Pitaya Smoothie Bowl: Want to feel like youre on vacation in Bali? Pitaya makes for a vibrant smoothie bowl, especially when topped with additional fruits.
If you make any of these delicious smoothie recipes, let me know how it turned out! Id love to hear what you think in the comments below.
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How To Make Ahead + Store Smoothies
- No time in the morning to whip up a smoothie? NO PROBLEM. You can make most smoothies the night before and store them in the refrigerator.
- To Store. Store blended smoothies in the refrigerator for up to 1 day. Place the smoothie in an airtight jar the less air touching the smoothie, the better. Stir before serving.
- To Make Ahead. Prepare the smoothie as directed, then pour into an airtight freezer-safe mason jar and freeze for up to 3 months. Let thaw overnight in the refrigerator before serving.
Banana Peanut Butter Weight Gain Smoothie 459 Calories
This smoothie contains 40 grams of protein and is an extremely tasty choice for people who want to gain weight. It can either replace one of your meals or serve as the perfect post-workout drink. Just one tablespoon of peanut butter has around 90 calories. On top of that, it provides you with healthy fat that lowers the risk of heart disease. Peanut butter is also an excellent source of niacin, otherwise known as vitamin B3. This vitamin is essential for proper nerve function and can even lower the risk of Alzheimers disease. On the other hand, bananas are a great source of carbohydrates. They are rich in potassium as well, which is a mineral crucial for blood pressure control.
What Youll Need
- 1 ½ tablespoons peanut butter
- 1 ounce soy protein powder
- 1 cup 1% milk
How to Prepare
This is a very simple smoothie to make. First, put the milk in the blender, slice the banana and add it along with the peanut butter and protein powder. Make sure you add a bit of water or a few ice cubes to ensure the texture is creamy and smooth.
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The Best Blender For Smoothies
You do NOT need a fancy schmancy blender to make a good smoothie! I used something similar to THIS $37 blender for years before finally upgrading to my Vitamix. I believe that the best blender for smoothies is the one that you have.
All of that being said, if you find yourself making a lot of smoothies and using your blender on a regular basis then I definitely recommend an upgrade. I have used THIS Vitamix for the past 6 years and absolutely love it. I anticipate it lasting me for a very long time which makes the investment totally worth it!
Here are my blender recommendations from amazon based on your budget:
Lemon Cucumber Green Smoothie
Keto smoothies made with citrus juice and fruits or veggies that have a high water content can be a refreshing snack or post-workout drink.
In particular, cucumbers are low in carbs and mostly made of water. In fact, 1 cucumber is more than 95% water and has only 9 grams of net carbs .
Combining lemon juice and high-fat milled flax seeds with cucumber makes for a delicious keto smoothie with only 5 grams of net carbs.
Blend the following ingredients to make one serving of this smoothie:
- 1/2 cup of water
- 1/2 cup of ice
- 1 cup of sliced cucumber
- 1 cup of spinach or kale
- 1 tablespoon of lemon juice
- 2 tablespoons of milled flax seeds
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Keeping The Ingredients Minimal But Flavourful
My biggest piece of advice is to keep it simple!
Pick 1-3 fruits to add, maybe a leafy green such as spinach and then your liquid and protein source. That’s it!
Don’t make it harder on yourself by going out and spending all this money on fish oil, fresh turmeric, etc and then have a smoothie where you don’t enjoy the taste very much or you’ve spent $100 on ingredients and have turned it into a complicated process. Sometimes the healthiest foods are the simplest foods.
How To Make A Fruit Smoothie
Making a fruit smoothie is as simple as tossing ingredients in a blender and letting it rip, but we want to make sure you succeed every time, so heres our exact process:
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Summertime Breakfast Smoothie Recipe 415 Calories
This refreshing smoothie will help you wake up and can provide you with an energy boost in the morning. It contains oats, which are packed with a specific type of fiber known as beta-glucan. By consuming beta-glucan, your body can be able to naturally lower your cholesterol levels. Its worth mentioning that oats have a positive effect on your digestive health. On the other hand, peaches can be responsible for keeping your skin and eyes healthy. Not only that, but they can reduce the risk of diabetes and heart disease as well. This smoothie contains 20 grams of protein and is also a good source of fiber and carbohydrates.
What Youll Need
- ¼ cup plain greek yogurt
- 1 tablespoon almond butter
How to Prepare
Pour the milk into the blender. Your next step should be to pour the yogurt, after which you can add the rest of the ingredients and blend for two minutes. You can add several ice cubes to make the texture smoother.
How To Control Cholesterol
The easiest way to control cholesterol is to limit foods high in saturated fats. Fatty meals, junk food, processed meats, snack foods, and deep-fried foods should be avoided. Occasional indulgence is okay, but try to keep it to once a week at maximum.
Medication can also help you decrease your cholesterol levels, but its so much better to avoid the problem in the first place by eating right and staying active. Never buy medicines from the internet that might claim to lower cholesterol, however. Always see your physician.
Here are some simple and easy tips that can help lower your cholesterol naturally, or to prevent high cholesterol in the first place.
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Citrusy Green Apple Smoothie
Apples can be good for your heart and for lowering cholesterol. They contain compounds that help breakdown LDL, the bad cholesterol. Add greens to get a rush of potassium as well. This cholesterol-reducing smoothie is not only good news for your heart but for your overall health too.
What Youll Need
- ½ lemon or 1 lime
- 1 handful of your favorite greens
How To Prepare
Take all the ingredients and blend them together. Greens and lemon zest are best when served fresh, so drink this one right away.
How To Make A Smoothie + 27 Simple Smoothie Recipes To Try
Im a believer that smoothies are the perfect meal or snack no matter what the weather. It is never too cold to have an awesome smoothie! Since smoothies are such a tasty way to pack in a meal on the go, I put on a big sweater and happily drink them even when the temps are frigid.
We originally published our first guide on smoothie making way back in 2015, and since then, millions of folks have visited this post and used our recipes to make the best ever smoothies! I consider these smoothies simple classics because they have great flavor, all the ingredients are easy to source , and they pack a nutritional punch that can nourish you nicely. These are the kinds of smoothies that I think everyone should know how to make, and chances are, youll find a favorite combo among these recipes. There really is no wrong way to make a smoothie, but I think these recipes are a great jumping-off point if the blender intimidates you.
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Lean Mean Green Machine
If youre looking for a post-workout recovery drink, this smoothie is it. Protein powder helps replenish the energy you burned, sweet banana and kiwi provide potassium and vitamin C, while coconut water helps you rehydrate.
In a blender, add 1 medium banana , 1 kiwi , 1 cup unsweetened almond milk, 1 cup spinach, 1 scoop vanilla whey protein powder, 1/2 cup coconut water. Pulse until creamy and smooth.
Nutrition : 304 calories, 5 g fat, 22 g protein, 47 g carb
Decide Your Smoothie Flavor
One of the best things about smoothies is you can make them into your favorite flavors. There are soooo many options. Some basic flavor ingredients include:
- Unsweetened cacao powder
- Other flavor extracts
- Strawberries, raspberries, blueberries
If youre adding in any fruits, then make sure you take into account the carbs in fruits.
Dont forget that certain spices add more than just flavor to your Keto drinks:
- Turmeric for its anti-inflammatory properties
- Cinnamon for its blood sugar regulation abilities
- Matcha for all its antioxidants
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Are Breakfast Smoothies Good For Weight Loss
- Filling breakfast smoothies that are high in protein and low in calories can be good for weight loss. Choosing hearty breakfast smoothies will help make sure you arent starving by mid-morning.
- See the Healthy Breakfast Smoothies for Weight Loss category below for recipe ideas.
Note: The above is a general guideline. For more information or specific recommendations for your own diet, please contact a nutritionist or your doctor.
Is There A Way To Pack More Nutrition Into This Berry Smoothie
This recipe makes a simple berry smoothie that anyone can enjoy, but you can add whatever seeds or powders that youd like! For this one, I might add:
- Spinach or other dark leafy greens. Pack in some more vitamins and minerals with a handful or two of leafy greens like spinach. The berries have so much flavor, you wont even notice the greens!
- Ginger. Ginger has tons of health benefitsit is an anti-inflammatory, for oneand it adds a nice spicy bite to smoothies.
- Chia seeds. Chia is an omega-3 powerhouse, and has the added benefit of helping to thicken up your smoothie for an even better consistency.
Once you have a set of mix-ins that you like, you can freeze them as booster packs for future smoothies!
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