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    15 Simple Healthy Smoothie Recipes

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    Maria Eliza Pătulea
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    15 Simple Healthy Smoothie Recipes

    Uploaded by

    Maria Eliza Pătulea
    904 views17 pages
    mnbhgvcfxdszazsdfcgvhbnm

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    904 views17 pages

    15 Simple Healthy Smoothie Recipes

    Uploaded by

    Maria Eliza Pătulea
    mnbhgvcfxdszazsdfcgvhbnm

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 17
    At a glance
    Powered by AI
    The key takeaways are that smoothies are a quick and easy way to increase fruit and vegetable intake and overall nutrition. The book provides recipes at different skill levels and information on crafting healthy smoothies.

    The book provides over 15 simple healthy smoothie recipes. It discusses what constitutes a healthy smoothie and provides instructions for making smoothies. It is intended as both an introduction for new smoothie makers and a resource for experienced smoothie makers.

    Some tips for making healthy smoothies mentioned are to use a variety of fruits and vegetables, include healthy fats like coconut oil or chia seeds, and adjust ingredients based on your health goals like weight loss or increased energy.

    1

    15 Simple Healthy Smoothie


    Recipes
    Copyright 2016 Ryans Wellness Ways, LLC
    Photography by Marshal Simons of www.impaktdigital.com
    All rights reserved. This book or any portion thereof may not be reproduced or used in any
    manner whatsoever without the express written permission of the publisher.
    Version 2.0
    For more information on everything smoothie and healthy, please visit my website:
    www.healthysmoothiehq.com

    Medical Warning
    The information contained in this book is provided for informational and educational
    purposes only and may not be construed as personal medical advice. Please consult your
    qualified health care professional before acting upon any advice you read inside this book.
    This information is based on the extensive research and experience of Ryan Carmody. As we
    are all unique individuals, I encourage you to make your own health care decisions based on
    your own research and in partnership with a qualified health care professional.

    Disclaimer
    The nutritional information in this book is approximate and based on a 2,000 calorie per day
    diet. Nutrition information was obtained from the United States Department of Agriculture
    National Nutrient Database for Standard Reference (USDA SR26). Actual nutrition values
    may vary based on factors including, but not limited to, size of produce, growing methods,
    freshness, ripeness, processing, geographic region, and season.

    Table of Contents
    Introduction................................................................................................................. 1
    What Constitutes a Healthy Smoothie?........................................................... 2
    Smoothie Making Instructions............................................................................. 3
    Beginner Smoothie Recipes................................................................................. 4
    Intermediate Smoothie Recipes.......................................................................... 6
    Advanced Smoothie Recipes............................................................................... 8

    Bonus Recipes........................................................................................................... 11
    Transform Your Health with Smoothies........................................................... 13
    Additional Smoothie Information....................................................................... 13
    About the Author...................................................................................................... 14

    Introduction
    This smoothie recipe book is both a primer for anyone seeking to integrate the practice of
    smoothie making into their life as well as the experienced smoothie maker who wishes to
    boost the nutrition and take their smoothies to the next level. We all know that we should
    eat more fruits, vegetables, and other healthy foods, but finding the time and means isnt
    always possible. Enter the healthy smoothie.

    Why Healthy Smoothies?


    We live in a world where eating healthy has become
    a real chore. The number of unhealthy food options
    is at an all-time high and navigating the maze of
    healthy verses unhealthy practically requires a
    degree in nutrition.
    Healthy smoothies to the rescue!
    Smoothies offer a quick and easy way increase the
    amount of healthy food you consume on a daily
    basis. Whether you replace your breakfast with
    a smoothie, another meal, sugary dessert, or
    drink a protein packed smoothie before and/or after
    a workout, smoothies are welcome at any time of
    the day.
    If youre new to smoothies, dont worry, once you get a few of the basics down, youll soon
    see how easy it is to make healthy smoothies on demand.

    The Benefits of Healthy Smoothies


    There are a number of health benefits experienced by people who regularly consume
    healthy smoothies. Smoothies can be crafted to address a specific concern, weight loss for
    example, or boost your intake of certain vitamins and minerals. Below is a list of the more
    commonly reported health benefits.
    Increased energy
    Weight loss
    Better sleep
    Improved digestion
    Strengthened immune system
    Meet daily allowance of fruits and vegetables
    Detoxify
    Beautify (skin, hair, nails)
    Reduce sugar cravings
    Reduce and eliminate sickness
    Increased over all physical fitness
    All this in something that is totally enjoyable; delicious, quick and easy to make, and
    generally kid approved.

    What Constitutes a Healthy


    Smoothie?
    The ingredients. Stick to local, organic, fresh fruits and vegetables whenever possible.
    Use the highest quality water you have access to and raw milk or your nut milk of choice.
    Coconut and almond milk are my favorite nut milks. Regular old tap water and store bought
    milk arent healthy, but if thats all you have, start there and seek to make improvements
    later on.
    Theres really no limitation to what you can add into your smoothies. Play around with
    various herbs and spices (ginger, cayenne, nutmeg, and cinnamon), nuts, seeds, oils, butters,
    superfoods (cacao, maca, and goji berries), and anything else you know to be healthy.
    Check out my Smoothie Resources page for a complete list of resources to help maximize
    your smoothie experience. The blenders, green superfood powders, protein powders,
    smoothie ingredient sources, and everything that I recommend are listed here:
    www.healthysmoothiehq.com/resources
    For 20 tips for making the healthiest smoothies ever:
    www.healthysmoothiehq.com/20-tips-making-healthiest-smoothies-ever
    For more information on healthy verses unhealthy smoothies:
    www.healthysmoothiehq.com/what-makes-a-smoothie-unhealthy

    Smoothie Making Instructions


    For all of the recipes below, start by adding your liquid into your blender followed by
    the ingredients. Blend for approximately 30-45 seconds until the desired consistency is
    reached. Adjust the amount of liquid each recipe calls for based on your preference. More
    liquid results in a thinner smoothie and less liquid a thicker smoothie. For more thorough
    smoothie making instructions see my ultimate guide to making smoothies:
    www.healthysmoothiehq.com/how-to-make-a-smoothie
    You can take any smoothie recipe below and tweak it to meet your needs. Actually, I
    encourage you to play with the various ingredients to find a smoothie recipe with your
    signature on it. Remember, anything goes - into your blender - thats healthy. Play with the
    various ingredients like a mad scientist!
    A word of caution, not every smoothie is going to turn out perfect the first time. When I
    got started I often made some of the worst tasting smoothies ever! With this book and
    the content on my site hopefully you can avoid some of the mistakes I made and build
    delicious smoothies right from the start.
    Tip: Chew your smoothies. You read that right - chew your smoothies! Gently chewing
    every mouthful of your smoothie improves digestion and ultimately nutrient absorption.
    Your saliva begins the digestive process and digestive enzymes are released when you
    chew. This also prevents you from slurping down you smoothie in two gulps. Take your
    time and savor it.
    Each smoothie recipe is for 1 large serving. Adjust the portions of each ingredient to modify
    the serving size to meet your needs.
    Several recipes below call for a banana. You always have the option of using fresh or frozen
    bananas. If you prefer frozen bananas, try breaking your bananas into 4 or 5 chunks and
    tossing into the freezer for later use in your smoothies.

    Beginner Smoothie Recipes

    Blueberry Banana Smoothie


    Recipe

    1 cup
    1
    1/2 cup

    water
    banana (peeled)
    frozen blueberries

    Nutritional Information
    Calories: 147 | Fat: 1g | Protein: 2g | Carbohydrates: 38g | Fiber: 5g | Sugar: 22g | Vitamin A:
    2% | Vitamin C: 29% | Calcium: 1% | Iron: 3%

    Berry Blast Smoothie


    Feel free to tweak this recipe by using the berries of your choice or that are local to you as
    well as larger or smaller portions of each berry.

    Recipe

    1 cup

    1/2 cup
    1/2 cup
    1/2 cup
    46

    almond milk (can substitute other


    nut milk)
    fresh or frozen strawberries
    fresh or frozen raspberries
    fresh or frozen blueberries
    ice cubes

    Nutritional Information
    Calories: 137 | Fat: 4g | Protein: 3g | Carbohydrates: 26g | Fiber: 8g | Sugar: 14g | Vitamin A:
    11% | Vitamin C: 113% | Calcium: 23% | Iron: 7%

    Basic Green Smoothie


    Recipe

    1 cup
    1 cup
    1
    1/2 cup
    A little

    water
    baby spinach
    banana
    berries of choice (blueberries used for nutritional information)
    honey, maple syrup, or stevia to sweeten (optional)

    Nutritional Information
    Calories: 154 | Fat: 1g | Protein: 3g | Carbohydrates: 39g | Fiber: 6g | Sugar: 22g | Vitamin A:
    59% | Vitamin C: 43% | Calcium: 4% | Iron: 7%

    Yogurt Smoothie
    Recipe

    1/2 cup
    1/2 cup
    1/2 cup
    1/2 tsp
    1/2 tbsp

    water
    plain yogurt (preferably regular or full-fat)
    fresh or frozen strawberries
    cinnamon
    honey (substitute maple syrup or a little stevia to sweeten)

    Nutritional Information
    Calories: 131 | Fat: 4g | Protein: 5g | Carbohydrates: 21g | Fiber: 2g | Sugar: 17g | Vitamin A:
    3% | Vitamin C: 76% | Calcium: 17% | Iron: 2%

    Chocolate Raspberry Protein Smoothie


    Recipe

    1 cup

    1/2
    1/2 cup
    1 serving

    raw milk or nut milk of choice


    (raw milk used for nutritional
    information)
    banana (optionally frozen)
    raspberries
    of your preferred chocolate
    protein powder (Sun Warrior Warrior Blend Raw Protein used
    for nutritional information)

    Nutritional Information
    Calories: 328 | Fat: 11g | Protein: 26g | Carbohydrates: 37g | Fiber: 7g | Sugar: 25g | Vitamin
    A: 7% | Vitamin C: 35% | Calcium: 32% | Iron: 34%

    Intermediate Smoothie Recipes


    Kiwi Strawberry Banana Smoothie
    Recipe

    1 cup
    1
    1 cup
    1/2
    1 tsp
    4-6

    water
    kiwi, peeled and halved
    fresh or frozen strawberries
    fresh or frozen banana
    coconut oil
    ice cubes (optional)

    Nutritional Information
    Calories: 183 | Fat: 6g | Protein: 2g | Carbohydrates: 35g | Fiber: 7g | Sugar: 21g | Vitamin A:
    2% | Vitamin C: 264% | Calcium: 5% | Iron: 6%

    Chocolate Almond Butter Smoothie


    Recipe

    1 cup
    1
    2 TBSP
    1 TBSP
    1 serving

    nut milk of choice (almond used for nutritional information)


    frozen banana
    almond butter
    flax seeds or chia seeds (flax used for nutritional information)
    of your favorite chocolate protein powder (optional)

    Nutritional Information
    Calories: 352 | Fat: 21g | Protein: 11g | Carbohydrates: 36g | Fiber: 10g | Sugar: 16g | Vitamin A: 12% |
    Vitamin C: 17% | Calcium: 40% | Iron: 12%

    Blueberry Milkshake Smoothie


    Recipe

    1 cup

    1/2 cup
    1/2
    1/2 tsp
    1/2 tsp
    1/2 TBSP
    1/2 TBSP

    raw milk or nut milk of choice (almond


    used for nutritional information)
    frozen blueberries
    avocado
    vanilla extract
    cinnamon
    honey to sweeten
    maca (optional)

    Nutritional Information
    Calories: 278 | Fat: 18g | Protein: 4g | Carbohydrates: 30g | Fiber: 10g | Sugar: 17g | Vitamin
    A: 14% | Vitamin C: 29% | Calcium: 32% | Iron: 7%

    Sweet Dreams Smoothie Recipe


    Recipe

    1/2 cup
    1/2
    1/2 cup
    1/2 tsp

    warm raw milk (substitute other milk of choice)


    fresh banana
    pitted cherries
    nutmeg

    Nutritional Information
    Calories: 184 | Fat: 5g | Protein: 6g | Carbohydrates: 32g | Fiber: 3g | Sugar: 23g | Vitamin
    A: 5% | Vitamin C: 18% | Calcium: 16% | Iron: 2%

    Raspberry Peach Watermelon Smoothie


    Recipe

    1 cup
    1/2 cup
    1/2 cup
    1/2 TBSP
    3-4

    seeded watermelon chunks


    fresh or frozen raspberries
    fresh or frozen peach slices
    coconut oil
    ice cubes (optional)

    Nutritional Information
    Calories: 168 | Fat: 8g | Protein: 2g | Carbohydrates: 26g | Fiber: 6g | Sugar: 19g | Vitamin A:
    23% | Vitamin C: 56% | Calcium: 3% | Iron: 5%

    Advanced Smoothie Recipes


    Goji Berry Mango Superfood Smoothie
    Recipe
    1 cup

    water

    2 TBSP

    goji berries

    1/2 cup

    frozen mango slices

    1/2 TBSP
    A dash

    coconut oil
    of high quality salt (Celtic sea salt, Redmond salt, Himalayan salt)

    Nutritional Information
    Calories: 164 | Fat: 8g | Protein: 2g | Carbohydrates: 25g | Fiber: 3g | Sugar: 20g | Vitamin
    A: 105% | Vitamin C: 90% | Calcium: 2% | Iron: 7%

    Chocolate Avocado Smoothie


    Recipe
    1 cup
    1/2
    1/2 cup
    1/2 TBSP
    1/2 tsp

    raw milk or nut milk of choice (raw milk used for nutritional information)
    avocado
    fresh or frozen strawberries
    cacao powder
    honey to sweeten

    1/2 TBSP

    cacao nibs (optional)

    1 serving

    chocolate protein powder (optional)

    A few

    mint leaves (optional think mint chocolate chip ice cream)

    Nutritional Information
    Calories: 377 | Fat: 24g | Protein: 12g | Carbohydrates: 34g | Fiber: 9g | Sugar: 22g | Vitamin
    A: 9% | Vitamin C: 91% | Calcium: 33% | Iron: 6%

    The Green Machine Smoothie


    Recipe
    1 cup

    water

    1 cup

    baby spinach

    1/2 cup
    1
    1/2 cup

    kale (stems removed)


    banana
    frozen berries of choice
    (blueberries used for nutritional
    information)

    1 TBSP

    chia seeds

    1/4 tsp

    cinnamon

    A little

    honey, maple syrup, or stevia to sweeten (optional)

    1 serving

    of your favorite green superfood powder (optional)

    Nutritional Information
    Calories: 208 | Fat: 4g | Protein: 5g | Carbohydrates: 44g | Fiber: 10g | Sugar: 22g | Vitamin
    A: 75% | Vitamin C: 59% | Calcium: 12% | Iron: 17%

    Lemon-Lime-Kale Detox Green Smoothie


    Recipe
    1 cup

    water

    1/2

    lemon, peeled and seeded

    1/2

    lime, peeled and seeded

    fresh or frozen banana

    1 cup

    kale, stems removed

    1 tsp

    honey

    Nutritional Information
    Calories: 149 | Fat: 1g | Protein: 2g | Carbohydrates: 39g | Fiber: 5g | Sugar: 21g | Vitamin A:
    34% | Vitamin C: 83% | Calcium: 5% | Iron: 5%

    Spicy Anti-Inflammatory Smoothie


    Recipe
    1 cup

    green tea, brought to room temp or


    chilled

    1/2 cup

    fresh or frozen blueberries

    1/2 cup

    fresh or frozen papaya chunks

    1 TBSP

    chia seeds or chia seed gel

    1/2 tsp

    turmeric

    1/2 tsp

    ginger

    1/4 tsp

    cayenne pepper

    1/2 tsp

    cinnamon

    A dash

    of a high quality salt

    A little

    honey, maple syrup, or stevia to sweeten (optional)

    Nutritional Information
    Calories: 266 | Fat: 13g | Protein: 4g | Carbohydrates: 41g | Fiber: 12g | Sugar: 22g | Vitamin
    A: 28% | Vitamin C: 141% | Calcium: 10% | Iron: 22%

    10

    Bonus Recipes

    Ryans Favorite Superfood Smoothie


    Recipe
    1/2 cup

    raw milk

    1/2 cup

    kefir

    1/2
    1/2 cup
    1 TBSP

    avocado
    frozen blueberries
    chia seeds or chia seed gel

    1/2 TBSP

    maca

    1/2 TBSP

    cacao powder

    1 serving

    Sun Warrior chocolate protein powder

    Nutritional Information
    Calories: 507 | Fat: 29g | Protein: 29g | Carbohydrates: 40g | Fiber: 14g | Sugar: 22g |
    Vitamin A: 13% | Vitamin C: 31% | Calcium: 38% | Iron: 46%

    Coffee Replacement Smoothie


    Recipe
    1/2 cup

    coffee

    1/2 cup

    almond milk

    3 TBSP

    cashews

    1/2 TBSP

    coconut oil

    1/2 TBSP

    cacao powder

    1/2 tsp

    cinnamon

    1/4 tsp

    vanilla extract

    A dash

    high quality salt

    1/2 TBSP

    honey

    Nutritional Information
    Calories: 263 | Fat: 19g | Protein: 6g | Carbohydrates: 20g | Fiber: 3g | Sugar: 10g | Vitamin
    A: 5% | Vitamin C: 0% | Calcium: 18% | Iron: 17%

    11

    Ginger Strawberry Kombucha Smoothie


    Recipe
    1 cup

    kombucha (homemade or store


    bought - I like GTs Kombucha)

    1 cup

    frozen strawberries

    1 TBSP

    coconut oil

    2 TBSP

    chia seeds or chia seed gel

    1/4 inch

    ginger, peeled and minced or


    1/2 teaspoon powdered ginger

    Nutritional Information
    Calories: 354 | Fat: 23g | Protein: 6g | Carbohydrates: 35g | Fiber: 14g | Sugar: 9g | Vitamin
    A: 2% | Vitamin C: 103% | Calcium: 22% | Iron: 21%

    12

    Transform Your Health with


    Smoothies
    If the recipes and information in this book resonate with you I encourage you to check
    out my comprehensive smoothie book, Transform Your Health with Smoothies. It contains
    over 149 recipes in 9 categories and a considerable amount of information on crafting the
    healthiest smoothies ever. Information that can be applied to other areas of your diet and
    help you achieve all of your health goals.
    www.healthysmoothiehq.com/book

    Additional Smoothie Information


    Hopefully you enjoy these smoothie recipes as much as I do. Consuming smoothies on a
    daily basis has been one of the most beneficial things Ive done for my health.
    There are currently over 200 recipes on my site. Stop by anytime and find a new recipe to
    tickle your taste buds.
    Below are links to some the most popular articles on my web site that will help you get the
    most out of your smoothies and take your health to the next level.
    The Ultimate Guide to Losing Weight with Smoothies:
    www.healthysmoothiehq.com/smoothie-weight-loss-guide
    Diabetic Friendly Smoothies:
    www.healthysmoothiehq.com/diabetic-smoothies
    Detoxing with Smoothies:
    www.healthysmoothiehq.com/detoxing-with-smoothies
    Energizing Smoothies:
    www.healthysmoothiehq.com/energizing-smoothies
    The Skinny on Fat: Good Fats vs. Bad Fats:
    www.healthysmoothiehq.com/healthy-fat
    Have questions about something not covered in the links above such as kid friendly
    smoothies, inflammation, or digestive issues? Chances are Ive written an article about
    it. Please use the search box on my site to locate the article covering the subject youre
    interested in.

    13

    About the Author


    Ryan Carmody (born December 18th, 1977) is a
    certified holistic health coach through the Institute
    for Integrative Nutrition with a passion for health,
    nutrition, exercise, and personal development. Shortly
    before turning thirty, Ryan became enthralled with
    improving his health through diet and other modalities.
    A passion and calling was born. Ryan holds a degree
    in computer science from Michigan State University
    and has over fifteen years of experience as a software
    developer.
    Ryan believes variety is a key component to superior
    health and often alludes to getting more vitamin V
    (variety) into his diet. To that end, he enjoys consuming
    foods from all kingdoms: plant, animal, fungi, and
    bacterial.
    Ryan examines food and anything relating to health through an ancestral lens. This means
    looking at how and how long indigenous people have traditionally consumed a particular
    food and what their state of health was. This shapes his dietary approach.
    If you havent already, subscribe to his free email newsletter for more juicy smoothie recipes
    and nutritional information. See the opt-in form on his website.
    www.healthysmoothiehq.com
    Have questions or concerns about smoothies or anything else covered in this book? Feel
    free to contact Ryan at [email protected] or through the contact form on his
    site.
    Happy Blending!
    Ryan Carmody, Certified Holistic Health Coach

    14

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