Welcome
Drinks and Smoothies are a fun, easy and healthy. They're a great way to get fruit, protein, supplements and more into your diet. There are millions of combinations and you can get creative when making smoothies. You can change or add to the smoothie recipes on this page to suit your taste and needs.
Basic Smoothie
Base:
1/2 to 1 cup of any of the following:
whole milk, 2% milk, fortified milk, half and half, evaporated milk, condensed milk, lactose free milk or goat milk. Try to use organic milk if possible.
If you're allergic to dairy or prefer not to have dairy you can use soy milk, rice milk, coconut milk, apricot milk, date milk, fig milk, or nut milk such as almond milk.
You can also use juice or yogurt as a base
Healthy Additions:
Fresh or frozen fruit
Peanut or Almond Butter
1 tablespoon Wheat Germ
1/4 cup Uncooked Oatmeal
1 tablespoon Protein Powder (soy, rice or dairy/whey)
Tofu
Blackstrap Molasses (iron)
Brewer's Yeast (protein)
Spirulina or Chlorella (vitamins)
Flaxseed Oil (omega-3 fatty acids)
Bee pollen (amino acids)
Psyllium Husk (fiber)
Coconut Milk/Oil/Cream (healthy fat)
Flavorings:
To taste: vanilla or other essence, honey, sugar, cinnamon, nutmeg or cocoa mix.
Garnish:
As desired: maraschino cherry, sprig of mint, whipping cream, nutmeg or cinnamon.
Basic Instructions & Tips
Use organic ingredients whenever possible, especially organic fruit.
In general you should always add liquid ingredients to the blender then your solid/dry/powder ingredients. (Yogurt counts as a liquid ingredient)
Always chop/slice fruit into smaller pieces before putting into the blender.
Almost none of the recipes specify what type of milk to use because it's up to you. Milk can also be substituted with a variety of items including lactose free milk, goat milk, soy milk, rice milk, coconut milk or nut milk.
Some recipes call for a frozen banana. To freeze a banana first peel and slice into pieces. Dump the pieces into a plastic bag and put into the freezer, it's as simple as that!
To make fortified milk mix 4 cups whole milk with 1 cup nonfat dry milk powder.
(Makes 4 cups)
(220 calories, 15 grams protein per cup)
Experimenting is the key. These recipes are just ideas, feel free to change the amounts and types of ingredients in each recipe. Be sure to keep track of what ingredients and amounts you are using so you can record your favorite recipes.
Adding healthy additions is strongly encouraged however they may greatly change the taste of the smoothie so again it takes experimenting.
Most smoothies should be served immediately after making.
Serve drinks in a frosty mug to keep them colder longer.
Freeze drinks and smoothies into popsicles for a yummy treat.
Weight Gain
For those who are underweight you may want to consider adding the following to your smoothies:
Avocado
Banana
Dried Fruit
Coconut Oil/Milk/Cream/Flour
Flaxseed Oil
Barley
Peanut Butter
Almond Butter
Ginger
Lemon
Pear
Apple
Cantaloupe
Pineapple
Grape
High Protein
For those who need a high protein diet you may want to consider adding the following to your smoothies:
Protein Powder (soy, rice or dairy/whey)
Soy
Brewer's Yeast
Oat Bran
Barley
Peanut Butter
Nuts and Seeds
Evaporated Milk
Coconut Oil/Milk/Cream/Flour
Yogurt
Anemia
For those with Anemia you may want to consider adding the following to your smoothies:
Blackstrap Molasses
Spirulina
Wheat Germ
Bran
Cherries
Almonds/Almond Butter
Apples
Citrus Fruits
Grapes
Peaches
Strawberries
Dried Apricots, Figs, Prunes, Raisins
