A ‘Smooth’ Way to Eat Recipes
HC: Chocolate Cherry Bliss
Serves 1
8 ounces unsweetened chocolate almond milk
1 scoop chocolate protein
1 cup frozen dark sweet cherries
1 Tablespoon milled flax seeds
1 Tablespoon cacao nibs
2 Tablespoon walnuts
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
420 calories, 26.5 g protein, 19 g fat, 36.5 g carbs, 9 g fiber
HC:Apple Cinnamon & Vanilla Smoothie
Serves 1
8 ounces unsweetened vanilla almond milk
1 scoop vanilla protein
1 Gala apple cored and sliced
1 Tablespoon milled flax seeds
2 Tablespoon almonds
cinnamon to taste
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
370 calories, 25.5 g protein, 15.5 g fat, 35.5 g carbs, 10 g fiber
HC:Chocolate PB & Banana Smoothie
Serves 1
8 ounces unsweetened chocolate almond milk
1 scoop chocolate protein
1 banana
1 Tablespoon milled flax seeds
1 Tablespoon cacao nibs
1 Tablespoon natural peanut butter
ice cubes
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
435 calories, 29 g protein, 18 g fat, 42.5 g carbs, 10 g fiber
HC:Vanilla Pumpkin Pie
Serves 1
8 ounces unsweetened vanilla almond milk
1 scoop vanilla protein
½ cup canned pumpkin
1 Tablespoon milled flax seeds
2 Tablespoon walnuts
cinnamon and nutmeg to taste
ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
325 calories, 26.5 g protein, 16 g fat, 21.5 g carbs, 10 g fiber
HC:Vanilla & Berries Smoothie
Serves 1
8 ounces unsweetened vanilla almond milk
1 scoop vanilla protein
½ cup wild frozen blueberries
½ cup frozen raspberries
1 Tablespoon chia seeds
2 Tabelspoon walnuts
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
350 calories, 25.5 g protein, 16 g fat, 29.5 g carbs, 12.5 g fiber
HC:Peaches & Cream
Serves 1
8 ounces unsweetened vanilla almond milk
1 scoop vanilla protein
1 cup frozen peaches
1 Tablespoon chia seeds
2 Tablespoon walnuts
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
350 calories, 26.5 g protein, 15 g fat, 29.5 g carbs, 8 g fiber
HC:Smooth Strawberry Dream
Serves 1
8 ounces unsweetened vanilla almond milk
1 scoop vanilla protein
1 cup frozen halved strawberries
1 Tablespoon chia seeds
1 Tablespoon extra virgin unrefined organic coconut oil
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
360 calories, 22.5 g protein, 20 g fat, 23.5 g carbs, 7 g fiber
HC:Tropical Nirvana
Serves 1
8 ounces unsweetened vanilla almond milk
1 scoop vanilla protein
½ cup frozen halved strawberries
½ cup frozen pineapple
½ cup frozen mango
1 Tablespoon extra virgin unrefined organic coconut oil
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
415 calories, 21.5 g protein, 18 g fat, 41.5 g carbs, 5.5 g fiber
HC:Apple Pie Smoothie
Serves 1
1 medium apple, peeled, cored and sliced
6-8 (1/6 cup) walnut halves, unsalted, unroasted
1 scoop vanilla whey protein powder
1 Tablespoon steel-cut oats
4 grams glucomannan
1 teaspoon cinnamon
2/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
289 calories; 24 grams protein; 28 grams carbs; 7 grams fiber; 9 grams fat (1 grams saturated)
LC: Almond Joy Smoothie
Serves 1
11 (1/6 cup) whole natural almonds, unsalted, unroasted
1 Tablespoon dried unsweetened shredded coconut
1 scoop chocolate whey protein powder
4 grams glucomannan
1/2 teaspoon almond extract
2/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
271 calories; 26 grams protein; 8 grams carbs; 7 grams fiber; 15 grams fat (5 grams saturated)
HC: Banana Walnut Smoothie
Serves 1
1/2 large banana
1/2 cup plain, low-fat yogurt
1/2 cup 1% milk
6-8 (1/6 cup) walnut halves, unsalted, unroasted
1 Tablespoon ground flaxseeds
4 grams glucomannan
1/4 teaspoon cinnamon
6 ice cubes
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
330 calories; 15 grams protein; 35 grams carbs; 12 grams fiber; 14 grams fat (3 grams saturated)
LC: Yogurt Walnut Smoothie
Serves 1
1/2 cup plain, low-fat yogurt
1/2 cup 1% milk
6-8 (1/6 cup) walnut halves, unsalted, unroasted
1 Tablespoon ground flaxseeds
2 teaspoons flaxseed oil
4 grams glucomannan
1/4 teaspoon cinnamon
6 ice cubes
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
347 calories; 15 grams protein; 19 grams carbs; 11 grams fiber; 23 grams fat (3 grams saturated)
HC: Body Balanced Breakfast Smoothie
Serves 1
1/3 cup 1% cottage cheese
1/4 cup plain, low-fat yogurt
1 Tablespoon ground flaxseeds
1 Tablespoon creamy natural peanut butter
4 grams glucomannan
1/2 cup fresh or frozen raspberries
1 medium banana
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
378 calories; 19 grams protein; 24 grams carbs; 13 grams fiber; 14 grams fat (1 grams saturated)
LC: Body Balanced Breakfast Smoothie
Serves 1
1/3 cup 1% cottage cheese
1/3 cup plain, low-fat yogurt
1 Tablespoon ground flaxseeds
2 Tablespoons creamy natural peanut butter
4 grams glucomannan
1/2 cup fresh or frozen raspberries
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
382 calories; 24 grams protein; 22 grams carbs; 12 grams fiber; 22 grams fat (2.5 grams saturated
HC: Blueberry Beet Almond Smoothie
Serves 1
This unconventional pairing of blueberries and beets is very refreshing and quite purple!
1/2 cup unsweetened carrot juice
1/4 cup blueberries, frozen or fresh
1/4 cup raw beet, peeled and grated
1/4 cup unsweetened apple sauce
16 (1/4 cup) whole natural almonds, unsalted, unroasted
2 grams glucomannan
1/2 teaspoon lime juice
dash ground ginger
1/3 cup ice cubes
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
300 calories; 7 grams protein; 32 grams carbs; 10 grams fiber; 16 grams fat (1 grams saturated)
LC: Carrot Cake Smoothie
Serves 1
1/2 cup unsweetened carrot juice
1 scoop vanilla whey protein powder
2 Tablespoons toasted wheat germ
1 Tablespoon soft cream cheese, regular fat
4 grams glucomannan
1/4 teaspoon cinnamon
Ice cubes
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
329 calories; 20 grams protein; 15 grams carbs; 5 grams fiber; 21 grams fat (5 grams saturated)
LC: Chocolate Cake Smoothie
Serves 1
1/2 cup 1% cottage cheese
1 scoop chocolate whey protein powder
1 Tablespoon ground flaxseeds
4 grams glucomannan
1/3 cup water
Ice cubes
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
250 calories; 39 grams protein; 10 grams carbs; 8 grams fiber; 6 grams fat (0 grams saturated)
HC: Chocolate Raspberry Smoothie
Serves 1
1/2 cup unsweetened raspberries, fresh or frozen
2/3 cup plain, low-fat yogurt
1 Tablespoon non-alkalized cocoa powder
1/6 cup whole natural almonds
4 grams glucomannan
1/4 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
294 calories; 14 grams protein; 28 grams carbs; 12 grams fiber; 14 grams fat (2 grams saturated)
HC: Coconut Macaroon Smoothie
Serves 1
3 Tablespoons dried unsweetened shredded coconut
1 Tablespoon seedless raisins
1/2 cup pasteurized egg whites
1/2 scoop vanilla whey protein powder
1/4 cup steel-cut oats, dry
4 grams glucomannan
1/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
315 calories; 28 grams protein; 26 grams carbs; 9 grams fiber; 11 grams fat (8 grams saturated)
LC: Coconut Macaroon Smoothie
Serves 1
3 Tablespoons dried unsweetened shredded coconut
1 Tablespoon seedless raisins
1/2 cup pasteurized egg whites
1/2 scoop vanilla whey protein powder
1 teaspoon flaxseed oil
4 grams glucomannan
1/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
287 calories; 26 grams protein; 12 grams carbs; 7 grams fiber; 15 grams fat (8 grams saturated)
HC: Pumpkin Pie Smoothie
Serves 1
1/2 cup pure pumpkin, canned
2 teaspoon extra virgin olive oil
1 teaspoon maple syrup
1 scoop vanilla whey protein powder
1 teaspoon cinnamon or pumpkin pie spice
4 grams glucomannan
2/3 cup water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
274 calories; 22 grams protein; 24 grams carbs; 7 grams fiber; 10 grams fat (2 grams saturated)
LC: Pumpkin Pie Smoothie
Serves 1
1/3 cup pure pumpkin, canned
1 Tablespoon extra virgin olive oil
1/2 teaspoon Stevia or 1 tablespoon Splenda
1 scoop vanilla whey protein powder
1 teaspoon cinnamon or pumpkin pie spice
2/3 cup water
4 grams glucomannan
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
271 calories; 22 grams protein; 12 grams carbs; 6 grams fiber; 15 grams fat (3 grams saturated)
Chai Tea Protein Smoothie
Serves 2
16 ounces of chai tea, chilled
two scoops vanilla protein powder
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Drink with
a spoon.
Bananas for Bananas Supershake
Serves 1
1 Banana
1 Teaspoon Ground Flax Seed
1 Tablespoon Almonds or Pecans
1 Scoop Vanilla Protein
1 Tablespoon plain, lowfat yogurt
10-12 Ounces of Water
Ice
Mix all ingredients in blender until smooth and creamy. Pour immediately into a large cup. Eat with a
spoon or a large straw.
Hawaiian Delight
Serves 1
1 medium banana
1 cup strawberries
1 cup fresh pineapple
1 Tablespoon coconut
1 Tablespoon almonds
1 cup plain yogurt
Combine everything in a blender and process on medium-high until smooth and creamy. One scoop
of Vanilla or strawberry protein powder can also be added before mixing.
Apple-Cinnamon Shake
Serves 1
1 cup applesauce or 1 meduim apple with skin
1 teaspoon ground cinnamon
2 Tablespoon toasted wheat germ
1 Tablespoon honey
¼ cup raw oatmeal
Combine all of the ingredients in a blender and process on medium until smooth and creamy. Add a
Tablespoon of water at a time if necessary.
Mixed Berry Shake
Serves 1
1 cup frozen strawberries
1 cup mixed berries- blueberries, raspberries, blackberries
½ cup plain yogurt
1 cup of ice
1 Tablespoon ground flax seeds
Combine all of the ingredients in a blender and blend on medium until smooth and creamy. You can
add a little water if necessary to reach your desired consistency.
The Green and The Blue
Serves 2
1/8 cup blueberries
2 cups spinach
2 ounces plain yogurt
1 scoop vanilla protein powder
½ cup water
Combine all of the ingredients in a blender and blend on medium until smooth and creamy. You can
add a little water if necessary to reach your desired consistency.
Popsicles
½ - 1 cup plain yogurt
¼ peach, or favorite fruit
1 scoop vanilla protein powder
Blend all ingredients in a blender and pour into popsicle forms. Freeze until solid. Many smoothie
recipes can be frozen in this manner for a summer treat.
*Notes*
v.
Almond milk can be substituted with water or rice milk. Please no soy milk.
v.
Unsweetened almond milk is available at most super-markets.
v.
Milled flax seeds, Chia seeds & Cacao nibs are available at local health food stores and on
Amazon.
v.
Organic extra virgin unrefined coconut oil is available at local health food stores or on
Amazon.
If you desire to cut down the calorie count, you can halve the fruit and nut content, saving
you 100-140 calories.
vi.
v.
If you desire to up the calorie count, add in plain 2% organic Greek yogurt.
Sidebar: Benefits of cocoa
There is growing evidence that chocolate and cocoa contain beneficial compounds similar to those
found in many fruits, vegetables, tea, and wine called polyphenols. Many of these compounds have
antioxidant properties. The types of antioxidant polyphenols found in cocoa are flavonoids, or even
more specifically, flavanols. This class of compounds include catechins, epicatechins, and
procyandins. In general, the antioxidant polyphenols are found in the cocoa or nonfat portions of
chocolate.
There are two types of cocoa: natural (nonalkalinized) and Dutch Process (alkalinized). Natural
cocoa powder (also called unsweetened) is simply untreated cocoa powder; it is rarely labeled with
the word natural on the package, but will simply say cocoa. Dutch Process cocoa -- so named
because a Dutch man invented the process –– has been treated with an alkali to reduce its
harshness and acidity. Along the way, "dutching" gives the cocoa a rich dark appetizing color,
mellow toasted flavor, and coffee notes.
If a recipe simply calls for cocoa, use natural cocoa. Because Dutch Process cocoa is more alkaline,
it may alter the chemistry in a recipe, reacting differently than natural cocoa with baking soda or
baking powder. Also, the alkali is shown to reduce the content of the beneficial polyphenols.
It's best to store cocoa away from herbs and spices and other aromatic substances, as it picks up
other flavors relatively easily.