Smoothies

A well made smoothie is a protein shake and a drinkable meal. It can be used with any of the detox diets as a replacement meal. The key to making it a complete and healthy meal is create a drink that has protein, carbohydrates and fats. Below is a general shake recipe along with some additional options that you can use to add variety or create a drink that you will enjoy.

Protein Shake General Recipe

Instructions

Blend together:

  • 1 - 2 cups water, or plain coconut milk, rice milk or almond milk (not sweetened vanilla or chocolate flavors, etc.)
  • 1 scoop protein powder
  • 1 – 1.5 cup fresh or frozen fruits or vegetables
  • 1 Tablespoon of liquid EFA (essential fatty acid)
  • 1 scoop Reds and Greens supplement (optional to add to protein drink). May drink separately when mixed with 1 cup of water or or plain coconut milk, rice milk or almond milk

Additional Options

  • Add 1 heaping Tablespoon fiber supplement to the above recipe.
  • For extra calories and thickness, add 1-2 Tablespoons nut butter to the above recipe.
  • For a “green smoothie”, add leaf green vegetables, powdered spirulina, or liquid chlorophyll.
  • Add 2-3 ice cubes along with cold fruit and liquid if you want a frosty blend.
  • Add 1 cup low-fat, non dairy yogurt in place of one cup of liquid for a thicker shake.
  • In lieu of blueberries or banana, use 1 cup fresh fruit of your choice, preferably organic, in-season and locally grown.
  • You can combine all the ingredients in the blender (except the protein powder) ahead of time and refrigerate until you are ready to blend in the protein powder and consume it.

Now for some real fun. Below are some of our favorite recipes.

Shake/Smoothie Recipes

Green SmoothieVanilla protein powder (1 scoop), 1 scoop red and greens powder or 1 cup spinach, 1 cup frozen pineapple, ½ cup mango, 1/2 banana, 1 Tbl EFA, 10 oz almond, or rice milk

Mango - 1 cup frozen mango, 1 banana, 1 cup orange juice, ½ cup ice cubes or cold water, 1 scoop vanilla protein powder, 1 TBL EFA

Peach Mango – 1 scoop vanilla protein powder, 1 handful of frozen mango, 1 handful of frozen peaches, 12 oz almond, coconut, hemp or rice milk, 1 TBL EFA

Cherry Vanilla – 1 scoop vanilla Protein powder, 1 cup rice, almond, or coconut milk, ½ cup frozen cherries, 1 banana, ½ cup ice cubes or cold water

Pina Colada – 1 scoop vanilla protein powder, 1 cup fresh pineapples, 12 oz coconut milk, 1 Tbl EFA, 1 banana

Strawberry Banana – 1 scoop vanilla protein powder, 1 banana, 1 handful frozen strawberries, 12 oz almond, rice, coconut, or hemp milk.

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