Healthy Smoothie Recipes
________________________________________________________________
Lose Weight, Cleanse your Body and
Boost your Immune System with Easy
Smoothie Recipes
________________________________________________________________
Julia Korenivska
Dedication
To my parents
For raising me to believe that anything was possible
And to my family
For making everything possible
Copyright © 2020 by Julia Korenivska
All rights reserved.
No part of this book may be reproduced in any form or by any electronic or mechanical
means, except in the case of a brief quotation embodied in articles or reviews, without
written permission from its publisher.
Disclaimer
The recipes and information in this book are provided for educational purposes only.
Please, always consult a licensed professional before making changes in your lifestyle
or diet. The author and publisher shall have neither liability nor responsibility to anyone
with respect to any loss or damage caused or alleged to be caused directly or
indirectly by the information contained in this book. All trademarks and brands within
this book are for clarifying purposes only and are owned by owners themselves, not
affiliated with this document.
Contents
Contents
Introduction
Smoothie Basics
Liquid Base
Fruits
Add-ins
Healthy Precautions Before KickStarting Your Smoothie Journey
Beware of the Sugar Levels
Smoothies Aren’t a Substitute for Balanced
Diets
Raw Veggie Roadblock
Best Blender to Prepare Smoothies
Detox and Cleansing Smoothie Recipes
Detox Beet Smoothie
Green Detox Smoothie
Protein Detox Smoothie
Apple Berry Smoothie
Pineapple Banana Detox Smoothie
Peaches and Oatmeal Cream Smoothie
Spinach Berry Smoothie
Coconut Mojito Smoothie
Avocado Spinach Smoothie
Kale Pineapple Smoothie
Anti- inflammatory Smoothie Recipes
Anti-Inflammatory Blueberry Smoothie
Turmeric Mango Smoothie
Dragon Fruit Smoothie
Apple Smoothie
Sweet Potato Smoothie
Dairy Free Eggnog
Berry Cauliflower Smoothie
Watermelon-Turmeric Smoothie
Carrot Smoothie
Mango Ginger Smoothie
Immune Support Smoothie Recipes
Vitamin C Smoothie
Immune Boosting Smoothie
Paleo Blueberry Smoothie
Pineapple Spinach Smoothie
Kiwi Silken Tofu Smoothie
Peanut Butter and Banana Smoothie
Vanilla Latte Smoothie
Vanilla Protein Smoothie
Acai Avocado Smoothie
Mint Cauliflower Smoothie
Smoothie Bowl Recipes
Strawberries 'n' Cream Smoothie Bowl
Pineapple Peach Smoothie Bowl
Raspberries Kale Smoothie Bowl
Raspberry and Almond Butter Smoothie Bowl
Almond Matcha Smoothie Bowl
Berry Smoothie Bowl
Cantaloupe Smoothie Bowl
Mango Pineapple Smoothie Bowl
Rainbow Protein Smoothie Bowl
Conclusion
Introduction
Since the 1920s, we have been enjoying smoothies. However,
it is not until recently that they started becoming a staple on
the coffee shops’ menu. Smoothies have become mainstream
to the extent that they are endorsed by many celebrities, such
as Kim Kardashian and Arnold Schwarzenegger.
These pureed fruit drinks can benefit your body in a number of
ways, including:
Boost your energy levels and overall health.
Act as a source of vitamins and antioxidants for your
body.
Help in weight management.
Facilitate the metabolic process of food in your stomach,
making digestion easier.
Aid in detoxification of the body.
Promote healthy skin and hair.
Improve your immune system and boost your brain.
Help hydrate your body.
With all these benefits, it becomes easy to see why smoothies
have gained a massive following.
Before we look at the recipes that I have prepared in this ebook, let’s quickly take a look at the basics of preparing
healthy and tasty smoothies.
Smoothie Basics
Liquid Base
The first step in preparing a tasty smoothie is to choose the
right liquid base. You can choose to use milk or yogurt.
Alternatively, if you are allergic to dairy products, there are
allergy-friendly milks, such as coconut or almond milk.
While you can use fruit juice as your base, you need to be
careful, as some can be packed with sugar.
Here are some good liquid base choices to use:
Creamy liquids: Ice cream, yogurt, silken tofu, or
sherbet. While you are at it, you need to add a thinner
liquid like water to allow the smoothie to blend well.
Thinner liquids: Water, milk, soy milk, vegetable juice,
fruit juice, coffee, and green tea.
Fruits
Fruit gives your smoothie natural sweetness and the muchneeded nutritional fibers. However, if you choose to use
bananas or frozen fruits, your smoothie becomes thick and
creamy. On the flipside, using fresh, unfrozen fruits makes your
smoothie lighter, plus you need to use a couple of ice cubes to
cool your drink.
Bananas, peaches, apples, mangoes, strawberries, and berries
are some great fruits for your smoothie.
Add-ins
For added flavor, you add use dates, raisins, honey, maple
syrup, stevia flavored extracts, peanut butter, and fruit juice
concentrates.
Nutritional add-ins include spinach, kales, cucumber, wheat
germ, chia, hemp, flaxseed, protein powder, and cocoa powder.
Healthy Precautions Before KickStarting Your Smoothie Journey
Beware of the Sugar Levels
Although smoothies are a great way to sneak veggies and fruits
into your diet, they also contain large amounts of natural
sugars, which can cause dental problems, lower energy levels,
or even obesity. You need to be especially careful with your
sugar intake if you are pre-diabetes or have diabetes.
Once fruits are blended, they release the natural sugars from
within the cell walls, which then become “free sugars.” For this
reason, it is important to carefully monitor the amount of sugar
levels in every smoothie drink you consume.
Smoothies Aren’t a Substitute for
Balanced Diets
Fruits and veggies are an important part of your diet, but they
are not the only things to consider when it comes to eating a
balanced
diet.
Your
body
also
needs
whole
-grain
carbohydrates, low fat dairy products, unsaturated fats, beans,
lean meat, fish, eggs, and other sources of protein.
If you are taking a smoothie for breakfast, accompany it with a
piece of whole grain toast topped with a poached egg.
Raw Veggie Roadblock
For some people, raw veggies, even the pulverized ones, can
be super-difficult to digest. Normally, your digestive acids and
immune agents can break down almost everything, but if you
suffer from weakened digestion, it may be problematic.
To avoid this, you can lightly steam your green vegetables
before blending them. Also, it is important to consult your
doctor before starting on a new diet.
Best Blender to Prepare
Smoothies
Although there are super-powerful blenders out there, most
people use them for doing basic things like blasting roasted
vegetables, chopping ingredients into salsa, and making
smoothies. If you fall under this category, you don’t need to
spend a fortune buying the most expensive, earth-shaking
blender.
Instead, you can choose the one that is powerful enough to cut
through frozen fruits, ice, and pulverize stringy produce into a
smooth puree. Good examples include Magic Bullet Blender,
Vitamix E310, and the Blendtech Classic 575.
Detox and Cleansing Smoothie
Recipes
In this chapter, you will get to see some of my favorite
smoothie recipes. They have been categorized into three
sections, including detox, inflammatory, and immune support
and a bonus section – smoothie bowls.
Most of the ingredients in the recipes are readily available, and
they take less than five minutes to prepare. Enjoy!
Detox Beet Smoothie
Prep Time: 3 min
Number of Servings: 2
Ingredients
1 cup coconut water, raw
1 medium apple, cored, diced, and skin on
1 small raw red beet, peeled and diced
1 cup strawberries, frozen
1 cup pineapple, frozen
1 small avocado, peeled and pitted
1 cup baby spinach
1 tbsp lemon juice, freshly squeezed
Pinch of cayenne pepper
Preparation
Thoroughly wash all the ingredients using clean water.
Toss them into your blender.
Blend on high for 1 minute until smooth and creamy.
Serve immediately.
Nutritional Info per Serving: Calories 386 Kcal, Carbs 30g,
Protein 22.5g, Fat 23g, and Fiber 16g.
Green Detox Smoothie
Prep Time: 3 min
Number of Servings: 1
Ingredients
½ cup orange juice
1 green apple
½ cup pineapple chunks, frozen
½ banana, frozen
A small fresh ginger, peeled and minced
1 cup fresh spinach
A handful of fresh cilantro
1 tbsp lime juice, freshly squeezed
Preparation
Wash all the ingredients and combine in a blender.
Blend for a half of minute until smooth.
Pour into glasses and enjoy right away.
Tip: If you aren’t using a high-speed blender, you can start by
blending the cilantro, spinach, and ginger with the lime juice
first.
Nutritional Info per Serving: Calories 198 Kcal, Carbs 51g,
Protein 2g, Fat 1g, and Fiber 5g.
Protein Detox Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
½ cup almond milk, unsweetened
1 tbsp almond butter
1 large banana
2 cups baby spinach
Preparation
Wash all your fresh detox smoothie ingredients under
running tap water.
Throw the ingredients into blender starting with the baby
spinach and ending with the banana.
Blend for 1 minute until smooth, occasionally adding
water until you have attained the desired smoothie
consistency.
Serve and enjoy
Nutritional Info per Serving: Calories: 237 Kcal, Carbs 30g,
Protein 6.9g, Fat: 11.4g, and Fiber 6.5g.
Apple Berry Smoothie
Prep Time: 1 min
Number of Servings: 4
Ingredients
4 cups mixed berries (use raspberries, strawberries, and
blueberries)
2 large apples
4 cups baby spinach
3 cups water
Preparation
Thoroughly wash all your smoothie ingredients.
Add them to a blender starting with the greens and then
fruits.
Blend until smooth, occasionally adding water until you’ve
reached the desired green detox smoothie consistency.
Serve and enjoy.
Nutritional Info per Serving: Calories: 210 Kcal, Carbs 50g,
Protein: 4g, Fat 1g, and Fiber 12g.
Pineapple Banana Detox Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
1 cup pineapple, peeled and diced
1 large banana, frozen
1 medium apple
2 cups baby spinach
1 cup water
Preparation
Wash all the smoothie ingredients.
Add them to a blender starting with the spinach and
ending with the fruits.
Blend until you reach your desired smoothie consistency.
Nutritional Info per Serving: Calories 310 Kcal, Carbs 82 g,
Protein 4.5g, Fat 1g and Fiber 13g.
Peaches and Oatmeal Cream Smoothie
Prep Time: 2 min
Number of Servings: 2
Ingredients
2 cups peach slices, frozen
2 cups Greek yogurt, peach flavor
½ cup oatmeal
½ tsp vanilla extract
1 cup almond milk
1 cup baby spinach
Preparation
Wash and blend all the ingredients using a blender.
Once smooth, serve and immediately rinse the blender to
avoid the food from sticking.
Nutritional Info per Serving: Calories: 331 Kcal, Carbs 46g,
Protein 29g, Fat 4g and Fiber 5g.
Spinach Berry Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
½ cup fresh strawberries
½ cup fresh blueberries
¼ cup fresh raspberries
2 cups baby spinach
Preparation
Add all the smoothie ingredients to the blender and close
the lid.
Blend until smooth, occasionally adding more water for
desired consistency.
Pour into your favorite jar.
Enjoy.
Nutritional Info per Serving: Calories 299 Kcal, Carbs 88 g,
Protein 5g, Fat 1.3 g and Fiber 13g.
Coconut Mojito Smoothie
Prep Time: 2 min
Number of Servings: 3
Ingredients
1.5 cup coconut water
1 tbsp lime zest, finely grated
5 limes, peeled and quartered
2 cups green kale leaves, torn-up
¾ cup mint leaves, firmly packed
4 cups pineapple, frozen
2 medium avocados, peeled and pitted
10 drops liquid stevia, alcohol-free
Optional boosters:
1 tbsp minced ginger
1 tbsp coconut oil
Preparation
Wash and throw all of your smoothie ingredients into a
blender and blend 60 seconds on high.
Once ready, pour into glasses and enjoy.
Nutritional Info per Serving: Calories 322 Kcal, Carbs 77g,
Protein 7g, Fat 2 g, and Fiber 14g.
Avocado Spinach Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
1 cup water
1 cup spinach, chopped
½ apple unpeeled, cored, and cubed
½ avocado chopped
Preparation
Wash all your detox smoothie ingredients.
Add them to a blender and blend on high for 1 minute.
Add
water
until
you
reach
the
desired
smoothie
consistency.
Nutritional Info per Serving: Calories 335 Kcal, Carbs 41.6g,
Protein 4.2g, Fat 20g, and Fiber 14g.
Kale Pineapple Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
1 large banana
1 cup pineapple
1 cup coconut water
2 cups kale, chopped
Preparation
Wash all your ingredients and toss them into a blender
starting with the kales and ending with the fruits.
Blend for 3o seconds until smooth. Add water until you
have reached the desired consistency.
Serve and enjoy.
Nutritional Info per Serving: Calories 200 Kcal, Carbs 71.5g,
Protein 7.9g, Fat 2g, and Fiber 11g.
Anti- inflammatory Smoothie
Recipes
Anti-Inflammatory Blueberry Smoothie
Prep Time: 2 min
Number of Servings: 2
Ingredients
2 cups almond milk
2 medium bananas, frozen
2 cups blueberries, frozen
3 handfuls leafy greens
1 tbsp almond butter
1 tbsp cinnamon
1 tbsp cayenne pepper
Preparation
Thoroughly wash the ingredients under running tap water.
Combine them in a high powered blender and blast for 1
minute until smooth.
Serve immediately.
Nutritional Info per Serving: Calories 340 Kcal, Carbs 22g,
Protein 9g, Fat 13g, and Fibre 11g.
Turmeric Mango Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
1 large banana
½ cup mango chunks, frozen
½ cup pineapple chunks, frozen
1/3 cup almond milk, unsweetened
1 piece ginger, peeled
1/8 tsp turmeric, ground
1/8 tsp cinnamon, ground
Preparation
Gather, measure, and wash your smoothie ingredients.
Place in a blender and blend for 1 minute until smooth
and creamy.
Pour into a glass.
Enjoy!
Nutritional Info per Serving: Calories 320 Kcal, Carbs 18g,
Protein 9.9g, Fat 17g, and Fibre 15g.
Dragon Fruit Smoothie
Prep Time: 2 min
Number of Servings: 2
Ingredients
½ cup dragon fruit, frozen
½ cup mango chunks, frozen
1 large banana, cut into chunks
½ tsp chia seeds
½ cup almond milk, unsweetened
5 strawberries, frozen, sliced in half
Preparation
Gather and measure your smoothie ingredients.
Wash and place them in a blender.
Blast for 1 minute until completely smooth.
Pour into two glasses, garnish with fresh fruit slices, chia
seeds, and unsweetened shredded coconut.
Enjoy.
Nutritional Info per Serving: Calories 120 Kcal, Carbs 28 g,
Protein 1g, Fat 1g, and Fibre 3g.
Apple Smoothie
Prep Time: 2 min
Number of Servings: 2
Ingredients
1 medium banana, frozen, cut into chunks.
2 medium apples, peeled, cored, and chopped
½ cup coconut milk, unsweetened
¼ tsp cinnamon, ground
2 dates, pitted
Preparation
Gather, wash, and measure your ingredients.
Toss them in a blender and blast on high for 2 minutes.
Once you have a smooth and creamy liquid, pour into
glasses and enjoy!
Nutritional Info per Serving: Calories 426 Kcal, Carbs 16g,
Protein 22g, Fat 17g, and Fibre 13g.
Sweet Potato Smoothie
Prep Time: 10 min
Number of Servings: 1
Ingredients
1 cup almond milk, unsweetened
1 cup roasted, cubed sweet potatoes
¼ cup pumpkin puree
2 tsp golden flax seeds
½ tsp cinnamon
¼ tsp nutmeg
2 tbsp maple syrup
4 ice cubes
Preparation
Start by roasting your sweet potatoes in an oven for 8
minutes.
Next, put all the ingredients in a blender and blast for 2
minutes until you have reached the desired consistency.
Serve and enjoy!
Nutritional Info per Serving: Calories 115 Kcal, Carbs 17g,
Protein 3g, Fat 3g, and Fiber 2g.
Dairy Free Eggnog
Prep Time: 3 min
Number of Servings: 1
Ingredients
1 cup almond milk, unsweetened
1/8 cup full fat coconut milk
1 banana, frozen and cut in chunks
1 tsp cinnamon
1 tsp vanilla extract
¼ tsp nutmeg
A pinch of ground cloves, optional
1 tbsp maple syrup, optional
Preparation
Gather, wash, and measure your smoothie ingredients.
Place them in a blender and blend for 2 minutes until they
are a little foamy and frothy.
Pour into a glass and garnish with sprinkled nutmeg or
cinnamon.
Enjoy.
Nutritional Info per Serving: Calories 134 Kcal, Carbs 22g,
Protein 1 g, Fat 4g, and Fiber 2g.
Berry Cauliflower Smoothie
Prep Time: 5 min
Number of Servings: 3
Ingredients
3 cups frozen cauliflower, riced
1 ½ cup mixed berries, frozen
3 cups frozen banana, sliced
3 cups almond milk, unsweetened
2 tsp maple syrup
Preparation
Wash your ingredients and place them in a blender.
Blend for 4 minutes until smooth.
Serve and enjoy.
Nutritional Info per Serving: Calories 149 Kcal, Carbs 5g,
Protein 3g, Fat 3g, and Fiber 17 g.
Watermelon-Turmeric Smoothie
Prep Time: 2 min
Number of Servings: 3
Ingredients
4 cups watermelon, seeded and cubed
2 cups water
6 tbsp lemon juice
3 tbsp fresh ginger, peeled and chopped
3 tbsp fresh turmeric, peeled and chopped
4 tsp honey
1 tsp extra-virgin coconut oil
Pinch of ground pepper
Preparation
Combine all the ingredients in a blender.
Puree for 2 minutes until smooth.
Serve and enjoy.
Nutritional Info per Serving: Calories 169 Kcal, Carbs 21g,
Protein 2.3 g, Fat 2.1g, and Fiber 3g.
Carrot Smoothie
Prep Time: 13 min
Number of Servings: 2
Ingredients
1 cup carrots, sliced
½ tsp orange peel, finely shredded
1 cup orange juice
1 cup ice cubes
Preparation
Place your carrots in a shallow pan, add some water and
cook for 10 minutes.
Drain well and allow them to cool.
Toss the drained carrots in a blender and add the orange
juice and orange peel.
Cover and blend for 1 minute.
Add ice cubes and continue blending for 30 seconds.
Pour into glasses and enjoy.
Tip: Preparation time includes the carrot’s cooking time.
Nutritional Info per Serving: Calories 55 Kcal, Carbohydrates
13g, Protein 1g, Fat 6g, and Fiber 12 g.
Mango Ginger Smoothie
Prep Time: 7 min
Number of Servings:
Ingredients
½ cup red lentils, cooked and cooled
1 cup mango chunks, frozen
¾ cup carrot juice
1 tsp fresh ginger, chopped
1 tsp honey
Pinch of cardamom, ground
4 ice cubes
Preparation
Clean your ingredients and place them in a blender.
Blend on high for 3 minutes.
Serve and garnish with cardamom, if desired.
Tip: Preparation time includes lentils cooking time.
Nutritional Info per Serving: Calories 352 Kcal, Carbs 22g,
Protein 13g, Fat 2g, and Fiber 9.6 g.
Immune Support Smoothie
Recipes
Vitamin C Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
½ peeled orange, cut
4 baby carrots, washed, peeled, and chopped
1 cup water
1 medium apple, cored and chopped
1 cup ice, optional
Preparation
Place all ingredients in a blender and blend for 2 minutes
until smooth.
Pour in a glass and enjoy immediately!
Nutritional Info per Serving: Calories 175 Kcal, Carbs 44g,
Protein 2g, Fat 5g, and Fiber 9g.
Immune Boosting Smoothie
Prep Time: 3 min
Number of Servings: 2
Ingredients
4 cups spinach & kale mixture
½ can pineapple with the juice
1 orange, peeled
1 kiwi, peeled
2 tbsp flaxseed, ground
1 cup plain Greek yogurt
1 cup mixed berries, frozen
1 cup water, if needed to blend
Preparation
Wash your ingredients and start to blend with the greens.
Blend for 2 minutes until smooth.
Serve and enjoy.
Nutritional Info per Serving: Calories 330 Kcal, Carbs 13g,
Protein18.4g, Fat 6g, and Fiber 8.8g.
Paleo Blueberry Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
2 cups blueberries, frozen
4 tbsp walnuts
2 cups almond milk
2 tsp maple syrup
2 tsp cinnamon
2 tsp chia seeds
1 cup ice cubes
Preparation
Combine all the ingredients in a blender and blast on high
for 2 minutes until smooth.
You can add more almond milk to reach your desired
smoothie consistency.
Serve immediately.
Nutritional Info per Serving: Calories 289 Kcal, Carbs 10g,
Protein 16g, Fat 6g, and Fiber 10g.
Pineapple Spinach Smoothie
Prep Time: 4 min
Number of Servings: 2
Ingredients
1 cup coconut milk
2 tbsp shredded coconut, organic
1 cup fresh spinach, chopped
1 cup pineapple chunks, frozen
½ banana, frozen
Preparation
In blender or a food processor, add all the ingredients
ensuring you layer them from liquid to frozen for easier
blending.
Blast for 3 minutes on high and pour into glasses.
Garnish with a pinch of shredded coconut or pineapple
slices, if desired.
Serve immediately.
Nutritional Info per Serving: Calories 223 Kcal, Carbs 12g,
Protein 26g, Fat 6g, and Fiber 14g.
Kiwi Silken Tofu Smoothie
Prep Time: 3 min
Number of Servings: 2
Ingredients
1 cup silken tofu
3 kiwi, peeled and cubed
2 ripe bananas, cut
2 ½ cups orange juice
1 ½ cup coconut water
Preparation
Thoroughly wash your fruits under running tap water.
Add the coconut water, tofu, banana, kiwi, coconut water
and orange juice into a blender.
Purée for 2 minutes until smooth.
Serve immediately and enjoy.
Nutritional Info per Serving: Calories 336 Kcal, Carbs 25g,
Protein 16g, Fat 6g, and Fiber 14g.
Peanut Butter and Banana Smoothie
Prep Time: 34 min
Number of Servings: 2
Ingredients
6 dates, pitted
3 cups vanilla almond milk, unsweetened
1 cup ice cubes
½ cup rolled oats
2 bananas, frozen
2 tbsp peanut butter
1 tbsp cinnamon
Preparation
In small mixing bowl, add warm water and soak the dates
for 30 minutes. Drain.
Next place all the ingredients in a blender and puree until
smooth.
Serve and garnish with additional cinnamon and peanut
butter, if desired.
Nutritional Info per Serving: Calories 198 Kcal, Carbs 20g,
Protein 14g, Fat 6.2g, and Fiber 11.4g.
Vanilla Latte Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
1 cup coconut/ almond milk
2 dates, pitted
1 tbsp black chia seeds
1 tbsp cacao nibs, raw
1
1
1
2
tbsp almond butter, raw
tsp vanilla powder, raw
espresso shot, cooled
cups ice cubes
Preparation
In a high-powered blender, add all the ingredients and
blast for 2 minutes until smooth.
Once ready, serve immediately and enjoy.
Nutritional Info per Serving: Calories 203 Kcal, Carbs 27g,
Protein 32g, Fat 3.2g and Fiber 25g.
Vanilla Protein Smoothie
Prep Time: 3 min
Number of Servings: 1
Ingredients
2 scoops vanilla protein powder
¼ avocado
1 tbsp chia seeds
1 lemon, juiced
A handful of spinach
1 small cucumber
¼ cup mint leaves, freshly chopped
2 cups nut milk, unsweetened
Preparation
Place all your ingredients in a high-powered blender and
puree to the desired consistency.
Enjoy!
Tip: If your spinach is frozen, you can choose not to add the
ice.
Nutritional Info per Serving: Calories 188 Kcal, Carbs 7g,
Protein 8g, Fat 12g, and Fiber 18g.
Acai Avocado Smoothie
Prep Time: 2 min
Number of Servings: 1
Ingredients
1 scoop vanilla pea protein, organic
¼ avocado
1 tbsp chia seeds
1 tbsp acai powder (optional)
A handful of spinach
¼ cup fresh wild blueberries, frozen
2 cups almond milk, unsweetened
Preparation
Wash and place your ingredients in a blender.
Blend for 2 minutes until smooth.
Enjoy!
Tip: If your berries aren’t frozen, you can add 3 ice cubes to
cool down your smoothie.
Nutritional Info per Serving: Calories 202 Kcal, Carbs 12g,
Protein 23g, Fat 2.2g and Fiber 15g.
Mint Cauliflower Smoothie
Prep Time: 3 min
Number of Servings: 1
Ingredients
½ cup cauliflower, frozen and riced
½ cup blueberries
1/3 cup mint, chopped
2 tbsp cacao powder, raw
2 tbsp hemp seeds
1 scoop chocolate protein powder
½ cup coconut water
½ cup almond milk
1 tbsp cacao nibs
Preparation
Add all your ingredients into a blender and puree on high
until smooth.
Pulse in your cacao nibs and enjoy!
Nutritional Info per Serving: Calories 346kcal, Carbs 30g,
Protein 18g, Fat 21g, and Fiber 11g.
Smoothie Bowl Recipes
Strawberries 'n' Cream Smoothie Bowl
Prep Time: 3 min
Number of Servings: 1
Ingredients
1 cup strawberries, frozen
½ cup yogurt, unsweetened
¼ cup milk
1 tbsp maple syrup, plus more for drizzling
¼ tsp vanilla extract
½ cup cornflakes
5 strawberries, sliced
¼ cup blueberries
2 tbsp almonds
1 tbsp pumpkin seeds
1 tsp chia seeds
Preparation
Add the yoghurt, strawberries, maple syrup, and the
vanilla extract. Blast on high until smooth.
Transfer the puree to a bowl and top with the remaining
ingredients.
Enjoy!
Nutritional Info per Serving: Calories 400 Kcal, Carbs 34g,
Protein 28g, Fat 25g, and Fiber 18g.
Pineapple Peach Smoothie Bowl
Prep Time: 2 min
Number of Servings: 1
Ingredients
1 cup pineapple, frozen
1 medium banana
¼ cup coconut milk
1 tbsp honey, plus more for serving
¼ peach, thinly sliced
½ cup blackberries
2 tbsp sunflower seeds
¼ cup rice cereal, puffed
Preparation
Wash all your ingredients under running water.
Transfer the banana, pineapple, coconut water, and honey
into a blender and blast on high until smooth.
Once ready pour into a bowl and top with the
blackberries, peach, rice cereal, sunflower seeds, and a
drizzle of honey.
Enjoy!
Nutritional Info per Serving: Calories 206 Kcal, Carbs 17g,
Protein 20g, Fat 2.1g, and Fiber 12g.
Raspberries Kale Smoothie Bowl
Prep Time: 3 min
Number of Servings: 2
Ingredients
2 cups kale leaves
2 cups almond milk
2 large bananas, sliced
1
1
2
2
large avocado
cup ice cubes
tbsp agave syrup, plus more for drizzling
cups raspberries
2 kiwi fruits, sliced
2 tsp chia seeds
Preparation
In a blender, add the almond milk, kale, 1 banana,
avocados, agave syrup, and ice. Blast for 2 minutes until
smooth.
Once ready, transfer to a bowl and top with the kiwi fruits,
raspberries, chia seeds, and the remaining banana.
Drizzle the reserved agave syrup and enjoy.
Nutritional Info per Serving: Calories 198 Kcal, Carbs 23g,
Protein 14g, Fat 11g, and Fiber 16g.
Raspberry and Almond Butter Smoothie
Bowl
Prep Time: 3 min
Number of Servings: 1
Ingredients
1 large banana
1 cups raspberries, chopped
½ cup coconut milk
2 tbsp almond butter
1 tbsp honey
5 strawberries, sliced
¼ cup granola
2 tbsp shredded coconut
½ cup ice
Preparation
Blend the almond milk, banana, raspberries, almond
butter ice, and honey until smooth.
Transfer to a bowl and garnish with granola, coconut
shreds, and a drizzle of honey if you like.
Enjoy!
Nutritional Info per Serving: Calories 224 Kcal, Carbs 15g,
Protein 20g, Fat 7.1g, and Fiber 14g.
Almond Matcha Smoothie Bowl
Prep Time: 4 min
Number of Servings: 1
Ingredients
½ cup banana, frozen and sliced
½ cup peaches, frozen and sliced
1 cup spinach
½ cup almond milk, unsweetened
5 tbsp slivered almonds, divided
1 ½ tsp matcha tea powder
1 tbsp maple syrup
½ ripe kiwi, diced
Preparation
Wash all your smoothie ingredients.
Place the spinach, banana, peaches, matcha, 3
tablespoons almonds, almond milk, and maple syrup in a
blender.
Blend for 3 minutes until smooth.
Pour the smoothie into a glass and top with the kiwi fruit
and the remaining slivered almonds.
Enjoy.
Nutritional Info per Serving: Calories 353 Kcal, Carbs 21g,
Protein 10g, Fat 12g, and Fiber 25.
Berry Smoothie Bowl
Prep Time: 3 min
Number of Servings: 3
Ingredients
3 cups mixed berries, frozen
1 ½ cups pomegranate juice
¾ cup plain yogurt, plus more for drizzling
1 ½ cup blueberries
1 ½ peach, sliced
2 tbsp mulberries, dried
2 tbsp pumpkin seeds
Preparation
Blend the pomegranate juice, frozen berries, and yogurt
until smooth.
Pour into a bowl and top with the remaining ingredients
and drizzle yogurt on top.
Enjoy!
Nutritional Info per Serving: Calories 146kcal, Carbs 11g,
Protein 12g, Fat 10g, and Fiber 11g.
Cantaloupe Smoothie Bowl
Prep Time: 3 min
Number of Servings: 1
Ingredients
1 cantaloupe, halved
1 cup almond milk
1 cup raspberries, frozen
1 cup raspberries, fresh for garnish
1 banana, sliced, divided
½ cup mango, frozen
½ cup plain Greek yogurt
1 tsp pure vanilla extract
½ cup granola
Preparation
Start by removing and discarding cantaloupe’s seeds.
Reserve the removed fruit for the smoothie.
Add the almond milk, half the banana slices, pineapple,
raspberries, Greek yogurt, cantaloupe, and vanilla.
Blast on high for 2 minutes until smooth.
Pour your smoothie into the cantaloupe "bowls" and top
with the reserved ingredients.
Serve and enjoy!
Nutritional Info per Serving: Calories 126kcal, Carbs 23g,
Protein 18g, Fat 21g, and Fiber 11g.
Mango Pineapple Smoothie Bowl
Prep Time: 2 min
Number of Servings: 2
Ingredients
2 bananas, frozen
2 cups mango, sliced and frozen
2 cups pineapple, sliced and frozen
1 cup coconut milk
Coconut granola
Fresh fruit of choice, to top
Preparation
Combine all your ingredients except the toppings in a
high-powered blender.
Puree for 2 minutes until completely smooth.
Transfer to a serving bowl, add toppings, and enjoy
immediately!
Nutritional Info per Serving: Calories 176kcal, Carbs 11g,
Protein 7g, Fat 1.2g, and Fiber 6g.
Rainbow Protein Smoothie Bowl
Prep Time: 2 min
Number of Servings: 4
Ingredients
1 large mango, peeled and cubed
3 cups baby spinach
1 cup strawberries, halved
1
1
2
4
cup blackberries, frozen
cup raspberries, frozen
tbsp agave syrup
scoops protein vanilla
1 cup coconut milk
Sunflower seeds, toasted (optional)
Chia seeds, toasted (optional)
Coconut flakes, (optional)
Fresh fruit, (optional)
Preparation
Combine the spinach, cubed mango, berries, agave,
protein powder, and coconut milk in a blender.
Blast on high until you have a smooth puree.
Divide between 4 serving bowls.
Garnish with the fresh fruits, toasted seeds, and coconut
flakes.
Enjoy!
Nutritional Info per Serving: Calories 118 Kcal, Carbs 23g,
Protein 25g, Fat 1g, and Fiber 4g.
Conclusion
When my kid is leave for school in the morning, my goal is to
prepare him something quick and healthy! On top of my list
are smoothies. These ultimate nutrition mother loads are quick
to prepare, and since they are full of fresh fruits and
vegetables, they are pretty affordable and the options are
endless.
You can also incorporate a variety of ingredients to prevent
boredom from setting in. I hope that my smoothie recipes will
help you and your family to start your mornings off right.