Summer Smoothies

Saving Dinner With
Smoothies
Copyright 2010 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If youd like to share, please share our free menus available on the web at www.SavingDinner.com Smoothies Volume 1 (last updated 06/02/2010)
Welcome to the Ultimate Smoothie EBook

First up, a Smoothie Review: Smoothies are a fantastic way to get your daily-recommended fruits and veggies. Green smoothies are usually made with 60% veggies and 40% fruits. Favorite veggies for green smoothies are kale, spinach, turnip greens, spinach, Romaine lettuce, Swiss chard, etc. Favorite fruits for green smoothies are usually green apples, blueberries, mango, papaya, pineapple, etc. Dont forget to take your vitamins with your smoothie. Super easy to swallow! Use a special glass (martini, wine or brandy snifter) to toast this special treat!
Why smoothies? Im a big fan as everyone knows. This drink is a meal in a glass and perfect for those times when youre on the go. I have a smoothie everyday for breakfast and sometimes Ill have a smoothie twice a day. They keep me full, satisfied and I know Im doing right by what my body needs. Protein powders are incredibly important. Protein is the source that holds your hunger at bay, promotes building of healthy tissues, bones, skin, muscle. Helps your brain think and turns off your hunger switch! My favorite is a whey protein powder (you want at least 20 grams of protein, low on carbs & sugar, no added sugar, fake sugars, etc.). Some other considerations are hemp, rice and pea protein. Im not a fan or soy, so I dont recommend it. When it comes to blenders, the more horsepower you have, the better your smoothie will blend. Its that simple. However, even if you have a wimpy blender, you can still make a good smoothie, just mess around with the order the ingredients go in (there is no right or wrong way) and see what works best for your blender. Some blenders work better with protein powder in the bottom, some with it floating on top. It depends! So experiment and do it the way YOUR blender tells you to! Here are your recipesenjoy!
Copyright 2010 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If youd like to share, please share our free menus available on the web at www.SavingDinner.com Smoothies Volume 1 Page 2 of 9
Smoothie Shopping List

Condiments 1/4 cup smooth peanut butter (or almond butter if youre allergic to PB)[S7] 4 1/2 tablespoons honey [S7,S8,S9] 1 tablespoon blackstrap molasses [S13] Produce 30 strawberries (organic; fresh or frozen) [S1,S2,S3,S8] 9 bananas [S2,S3,S7,S8,S9,S10,S11,S13] 1 medium orange [S3] 1 peach (fresh or frozen) [S5] 4 mangos (fresh or frozen) [S5,S6,S13] 2 kiwi fruit [S10] 2 limes [S10,S13] 1 1/2 Granny Smith apple [S11,S13] 2 cups firmly-packed kale [S12] 2 cups firmly-packed spinach leaves [S13] 1/4 lime [S13] Dairy 4 1/2 cups skim milk, almond milk or coconut milk [S1,S2,S7,S10] 1/2 cup low fat plain yogurt [S1] 1/3 cup plain kefir [S4] 1 1/2 cup plus 6 ounces low fat vanilla yogurt [S8,S9,S11,S12] 1 1/2 cup orange juice [S5,S8,S9] Dry Goods 2 1/2 tablespoons xylitol or stevia [S1,S3,S6] 14 scoops protein powder [1 scoop per recipe] 1/2 cup rolled oats (gluten free if available) [S2] Canned Goods 6 ounces plus 3/4 cup canned, unsweetened, crushed pineapple (with juice) [S4,S6] 1/2 cup plus 7 ounces canned coconut milk [S6,S12] 1 cup cranberry juice (no sugar, no fake sugar, straight cranberry juice) [S3] 1 1/2 cup unsweetened pineapple juice [S4,S12] Spices 2 1/2 teaspoons vanilla extract [S1,S2] Freezer 1/2 cup frozen cherries [S8] 1 1/4 cup frozen blueberries [S8,S14] 2 cups frozen berries (your choice) [S9] 1 cup frozen, unsweetened pineapple chunks [S12]
Simple Strawberry Smoothie

INGREDIENTS: 8 strawberries, hulled (organic; fresh or frozen) 1/2 cup skim milk, almond milk or coconut milk 1/2 cup low fat plain yogurt 1 tablespoon xylitol or stevia (optional, if its not sweet enough)
Serves 2
2 teaspoons vanilla extract 6 ice cubes, crushed (optional if using frozen berries) 1 scoop protein powder (or serving size suggested on the container)
INSTRUCTIONS: In a blender, process first 5 ingredients (strawberries through vanilla) till smooth; add crushed ice and protein powder and blend until creamy. NUTRITION per serving: 145 Calories; 2g Fat; 17g Protein; 13g Carbohydrate; 2g Dietary Fiber; 37mg Cholesterol; 99mg Sodium. Exchanges: 0 Fruit; 1/2 Non-Fat Milk. Points: 3
Copyright 2010 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If youd like to share, please share our free menus available on the web at www.SavingDinner.com
Strawberry Oatmeal Smoothie

INGREDIENTS: 1 cup skim milk, almond milk or coconut milk 1/2 cup rolled oats (gluten free if available) 1 banana, peeled and broken into chunks INSTRUCTIONS: In a blender, combine all ingredients until smooth. NUTRITION per serving: 260 Calories; 3g Fat; 20g Protein; 40g Carbohydrate; 6g Dietary Fiber; 35mg Cholesterol; 93mg Sodium. Exchanges: 1 Grain(Starch); 1 Fruit; 1/2 Non-Fat Milk. Points: 5
Serves 2
12 strawberries, hulled (organic; fresh or frozen) 1/2 teaspoon vanilla extract 1 scoop protein powder (or serving size suggested on the container)
Straw-Cran-Orange Smoothie
INGREDIENTS: 1 cup cranberry juice (no sugar, no fake sugar, straight cranberry juice) 1 large banana, peeled and broken into chunks 1 medium orange, peeled and sectioned
Serves 2
1/2 cup hulled strawberries (organic; fresh or frozen) 1 tablespoon xylitol or stevia 1 cup ice cubes 1 scoop protein powder (or serving size suggested on the container)
INSTRUCTIONS: In a blender, process all ingredients until smooth. You can adjust the consistency by adding more ice if its too thin or more juice if its too thick. NUTRITION per serving: 218 Calories; 1g Fat; 13g Protein; 42g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 31mg Sodium. Exchanges: 2 1/2 Fruit. Points: 4
Pineapple Upside Down Smoothie

INGREDIENTS: 1/2 cup unsweetened pineapple juice 6 ounces canned, unsweetened, crushed pineapple (with juice) 1/3 cup plain kefir INSTRUCTIONS: In a blender, combine all ingredients until smooth. NUTRITION per serving: 147 Calories; 1g Fat; 12g Protein; 24g Carbohydrate; 1g Dietary Fiber; 33mg Cholesterol; 29mg Sodium. Exchanges: 1 1/2 Fruit. Points: 3
Serves 2
1 tablespoon xylitol or stevia 2 cups ice cubes 1 scoop protein powder (or serving size suggested on the container)
Tropical Peach-Mango Smoothie

INGREDIENTS: 1 peach, peeled and sliced (fresh or frozen) 1 mango, peeled and diced (fresh or frozen) 1/2 cup skim milk, almond milk or coconut milk
Serves 2
1/2 cup orange juice 1 scoop protein powder (or serving size suggested on the container)
INSTRUCTIONS: In a blender, process all ingredients until smooth, adding a little more orange juice if necessary. NUTRITION per serving: 198 Calories; 2g Fat; 15g Protein; 34g Carbohydrate; 4g Dietary Fiber; 34mg Cholesterol; 62mg Sodium. Exchanges: 2 Fruit; 0 Non-Fat Milk. Points: 3
Pina Colada Smoothie

INGREDIENTS: 1/2 mango, peeled and cubed 3/4 cup canned, unsweetened pineapple juice 7 ounces canned coconut milk INSTRUCTIONS: In a blender, combine all ingredients until smooth. NUTRITION per serving: 375 Calories; 25g Fat; 14g Protein; 29g Carbohydrate; 4g Dietary Fiber; 33mg Cholesterol; 44mg Sodium. Exchanges: 1 1/2 Fruit; 5 Fat. Points: 9
Serves 2
1/2 tablespoon xylitol or stevia 3/4 cup ice cubes 1 scoop protein powder (or serving size suggested on the container)
PB&B Smoothie
INGREDIENTS: 1/4 cup smooth peanut butter (or almond butter if youre allergic to PB) 2 bananas, peeled and broken into chunks
Serves 2
1/2 cup skim milk, almond milk or coconut milk 2 tablespoons honey 1 scoop protein powder (or serving size suggested on the container)
INSTRUCTIONS: In a blender, combine all ingredients; blend until smooth. NUTRITION per serving: 446 Calories; 18g Fat; 23g Protein; 56g Carbohydrate; 5g Dietary Fiber; 34mg Cholesterol; 212mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 2 Fruit; 0 Non-Fat Milk; 2 1/2 Fat; 1 Other Carbohydrates. Points: 10
No-More-Summer Smoothie
INGREDIENTS: 1 banana, peeled and broken into chunks 1/2 cup frozen strawberries (organic) 1/2 cup frozen cherries 1/2 cup frozen blueberries 2 ice cubes INSTRUCTIONS: In a blender, process all ingredients until smooth. NUTRITION per serving: 293 Calories; 2g Fat; 15g Protein; 58g Carbohydrate; 6g Dietary Fiber; 34mg Cholesterol; 55mg Sodium. Exchanges: 3 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates. Points: 5
Serves 2
1/4 cup orange juice 1/3 cup low fat vanilla yogurt 1/2 teaspoon honey 1 scoop protein powder (or serving size suggested on the container)
Winter Fruit Smoothie

INGREDIENTS: 1 frozen banana, peeled and sliced 2 cups frozen berries (your choice) 1 cup skim milk, almond milk or coconut milk 1/2 cup low fat vanilla yogurt INSTRUCTIONS: In a blender, process all ingredients until smooth. NUTRITION per serving: 497 Calories; 3g Fat; 21g Protein; 107g Carbohydrate; 7g Dietary Fiber; 37mg Cholesterol; 133mg Sodium. Exchanges: 5 Fruit; 1/2 Non-Fat Milk; 0 Fat; 1 1/2 Other Carbohydrates. Points: 9
Serves 2
1/2 cup orange juice 2 tablespoons honey 1 scoop protein powder (or serving size suggested on the container)
Kiwi-Banana Smoothie
INGREDIENTS: 2 kiwi fruit, peeled and halved 1 banana, peeled and broken into chunks 1 teaspoon lime juice 1/2 teaspoon grated lime peel
Serves 2
2 ice cubes 1 cup skim milk, almond milk or coconut milk 1 scoop protein powder (or serving size suggested on the container)
INSTRUCTIONS: In a blender, process kiwi, banana, lime juice and lime peel and ice cubes until smooth. Add milk and protein powder and process for 5 to 10 seconds, scraping down the sides of the blender container with a rubber spatula. NUTRITION per serving: 204 Calories; 2g Fat; 17g Protein; 33g Carbohydrate; 5g Dietary Fiber; 35mg Cholesterol; 95mg Sodium. Exchanges: 1 1/2 Fruit; 1/2 Non-Fat Milk. Points: 3
In the Groove Green Smoothie

INGREDIENTS: 1 banana, peeled and broken into chunks 1 cup seedless green grapes 1/2 Granny Smith apple, peeled, cored and chopped
Serves 2
1 1/2 cups fresh spinach leaves 6 ounces low fat vanilla yogurt 1 scoop protein powder (or serving size suggested on the container)
INSTRUCTIONS: In a blender, process all ingredients until smooth, scraping down the sides of the blender container with a rubber spatula. NUTRITION per serving: 253 Calories; 3g Fat; 18g Protein; 44g Carbohydrate; 4g Dietary Fiber; 37mg Cholesterol; 110mg Sodium. Exchanges: 0 Vegetable; 2 Fruit; 0 Fat; 1 Other Carbohydrates. Points: 5
Tropical Green Smoothie

INGREDIENTS: 2 cups firmly-packed kale 1 cup frozen, unsweetened pineapple chunks 1 cup unsweetened pineapple juice INSTRUCTIONS: In a blender, process all ingredients until smooth. NUTRITION per serving: 427 Calories; 14g Fat; 19g Protein; 62g Carbohydrate; 3g Dietary Fiber; 35mg Cholesterol; 105mg Sodium. Exchanges: 1 1/2 Vegetable; 3 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates. Points: 9
Serves 2
1/2 cup canned coconut milk 1/2 cup low fat vanilla yogurt 1 scoop protein powder (or serving size suggested on the container)
Mango-Spinach Smoothie
INGREDIENTS: 2 mangos, peeled and chopped 1 banana, peeled and broken into chunks
Serves 2
2 cups firmly-packed spinach leaves 1 scoop protein powder (or serving size suggested on the container)
INSTRUCTIONS: In a blender, process all ingredients until smooth, adding a little water if necessary. NUTRITION per serving: 255 Calories; 2g Fat; 14g Protein; 52g Carbohydrate; 7g Dietary Fiber; 33mg Cholesterol; 56mg Sodium. Exchanges: 0 Vegetable; 3 Fruit. Points: 4
Blueberry Green Smoothie

INGREDIENTS: 3/4 cup fresh or frozen blueberries 1 Granny Smith apple, peeled, cored and roughly chopped 1/4 lime INSTRUCTIONS: In a blender, process all ingredients until smooth. NUTRITION per serving: 141 Calories; 1g Fat; 12g Protein; 22g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 42mg Sodium. Exchanges: 1 Fruit; 1/2 Other Carbohydrates. Points: 2
Serves 2
2 cups water 1 tablespoon blackstrap molasses 1 scoop protein powder (or serving size suggested on the container)
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Summer Smoothies

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Summer Smoothies

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Saving Dinner With

Welcome to the Ultimate Smoothie EBook

Smoothie Shopping List

Simple Strawberry Smoothie

Strawberry Oatmeal Smoothie

Pineapple Upside Down Smoothie

Tropical Peach-Mango Smoothie

Pina Colada Smoothie

Winter Fruit Smoothie

In the Groove Green Smoothie

Tropical Green Smoothie

Blueberry Green Smoothie

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