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Healthy smoothie recipes

The benefit of a smoothie

Smoothie Blueberry-chocolate

Smoothie is the quickest and the easiest meal that contains all the nutrients in their most digestable form. Healthy smoothie takes this idea to the next level: in addition to the digestability, it is formulated to replace a complete meal, providing balance of the best performance proteins, fibers, vitamins, oils and minerals.

 

If you never cooked your own meal, start with a healthy smoothie. All you need is a smoothie blender, fruit, vegetables or greens, juice and a little bit of courage!

Have a busy stressful schedule? Keep yourself going with a smoothie. Energy smoothies elevate your cognitive abilities and give a great kick-start to your day. They are easy to absorb, delivering energy to your bloodstream almost instantaneously and lasting for hours.

Exercising? Healthy smoothie is your best friend - get your proteins and carbs in the most digestable form from the best natural source. Adjust components of your smoothies to fit pre- and post-workout nutrition guidelines by removing or adding high protein foods to your smoothie.

If you doubt that smoothie can support you through a vigorous exercise, I understand. It may seem to you like it is not a real food. But I have both scientific and anecdotal evidence that it does. Firstly, looking at the nutritional profile of a balanced smoothie, you will find much more elements supporting your body in a glass of smoothie than meat and potatoes could ever provide. Lastly, I observe it in the real life all the time. My boyfriend is a windsurfer and he chooses a green smoothie over anything else before he hits the cold waters of Ontario lakes. Windsurfing is one of the most physically demanding sports, in my opinion. He windsurfs for hours before he could have another snack.

Another, more famous, example is Canadian thiathlete Brendan Brazier, the creator of natural food replacement drink "Vega." His own quest for food supporting long periods of exercise and helping the body to recover as fast as possible in between led him to plant-based diet and everyday use of smoothies.

Kids hate greens and vegetables? Fruit smoothie is the answer! Children love mango, banana and strawberry smoothies. You can sneak some greens and healthy omega-3 fats into your smoothie recipe. Help your kids create their own smoothie recipes and feed the family. Make smoothies together!

Healthy smoothie recipes

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Chocolate Almond Smoothie (Antioxidant-rich)

From the "Thrive diet" by Brendan Brazier, a professional ironman triatlete who reached top results on the vegan whole foods diet. Brendan's smoothies are high protein foods. They are not supplements to your menu, but balanced whole meals.

Hemp protein is a complete protein, containing all essential amino-acids. Add it into your smoothie blender to make any smoothie a meal replacement.

  • 1 banana
  • 2 dates (fresh or soaked dry)
  • 2 cups cold water ( or 3/4 water, 1/4 ice)
  • 1/4 cup almonds
  • 1 tbsp ground flaxseed
  • 1 tbsp hemp protein
  • 1 tbsp roasted carob powder (or cocoa powder)

Directions: Blend the ingredients together. Makes about 2 large servings. Can be stored in the fridge for up to 3 days.

Chocolate Cranberry Smoothie (Anti-flu)

The most delicious green smoothie I even made. Great breakfast choice.
  • 1 cup cranberries
  • 1 banana
  • 2 cups shredded Swiss chard (2-3 leaves)
  • 1/2 cup cold water
  • 3 cups chocolate fortified soy milk ( or 3 cups almond milk plus 2 tbsp cocoa)
  • 1 tbsp flax oil.

Directions: Blend the ingredients together. Makes about 4 servings. Can be stored in the fridge for up to 3 days.

Chocolate Cranberry Smoothie (high protein)

Great pre-workout or post-workout smoothie, high in protein. For post-workout version, exclude flax oil and replace 2 cups of soy milk with water or juice.
  • 1 cup cranberries
  • 2 bananas
  • 2 tbsp raw organic cocoa
  • 2 scoops of Vega protein
  • 4 cups unsweetened soy milk
  • 1 tbsp flax or hemp oil.

Directions: Blend the ingredients together. Makes about 4 servings. Can be stored in the fridge for up to 3 days.

1 serving: 235 cal: 60 from protein, 77 from good fat. Ca: 31%, Vit A - 11%, Vit C - 15%.

Blueberry Pudding Smoothie

Learn smoothie recipes from the raw foodists - surely, they know how to make their raw food taste good! This smoothie is from Victoria Boutenko's book "Green for life", where she shows that green smoothie is the best way to access healing properties of greens.
  • 1 stalk of celery
  • 2 cups fresh blueberries
  • 1 banana
  • 2 cups of water

Directions: Blend well. Makes 1 quart of smoothie. Can be stored in the fridge for up to 3 days.

Mango Smoothie with Parsley

From Victoria Boutenko, a passionate advocate for the raw food lifestyle. Mango smoothie gets even healthier with the addition of parsley. Can you honestly find an easier way to eat a bunch of parsley than this mango smoothie recipe?
  • Two large mangos ( peeled )
  • One bunch of parsley
  • 1 banana
  • 2 cups of water

Directions: Blend well. Yields 1 quart of thick smoothie. Add more water if desired. Can be stored in the fridge for up to 3 days.

Savory Green Smoothie

From Victoria Boutenko's son Sergey. Boutenko family is known as the "raw family" and they are known for thier green smoothie recipes
  • ½ lemon (juice)
  • 4 Roma tomatoes
  • 2/3 bunch kale
  • ½-inch jalapeno pepper
  • 1 small clove garlic
  • 2 cups water

Directions: Blend well. Yields 1 quart of smoothie. Can be stored in the fridge for up to 3 days.

Lemon-Banana-Berry Protein Smoothie

Nothing gets wasted! After using zest and juice of the lemon for baking, I had some pulp left. Remembering that most of the vitamin C is in the pulp, I was determined to find use for it. This is how this refreshing smoothie was born... and disappeared in a matter of minutes!

Take some healthy food and add to your smoothie. Flax oil does not alter this berry smoothie taste, and it makes it even healhier for you. Why? Vitamin A in the parsley is oil-soluble, so flax oil serves two purposes: it provides your hungry brain cells with omega-3 fat and gets that vitamin A into your system.

  • pulp 1/2 lemon
  • 1 banana
  • 1 cup of blueberries or mixed berries
  • 3 cups rice milk (or almond milk or soy milk)
  • 2 cups water
  • 1/4 bunch parsley
  • 2 tbsp flax oil
  • 2 scoops of hemp protein or Vega

Directions: Blend well.Yield 1,5 quart smoothie. Thickness of the smoothie can be adjusted to suit your personal taste by adding more or less water.

BBB - Banana Berry Beets Smoothie

Fantastic taste!
  • 2 bananas
  • 1 cup frozen black currants ( or blueberries, or berry mix)
  • 1 cup () about 10 leaves) of beet greens
  • 1/2 cup baked squash
  • 2 cups orange juice
  • 2 scoops Chocolate Vega protein
  • 1 tsp flax oil
  • 1 cup water

Directions: Blend well. Makes 45oz or 5.5 cups of smoothie. Can be stored in the fridge for up to 3 days.

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