Works Cited
- The influence of probiotic fermented milk product on colon microbiota, hematological parameters and cell immunity in rats. Kuznetsova, G.G., Trushina, E.N., Muatafina, O.K. Voprosy Pitaniia, 2012;81(3): 18-23. [↩]
- Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes. Wilson, J., Wilson, G. California State University East Bay, Hayward, CA. Journal of the International Society of Sports Nutrition. 2006; 3(1): 7–27. [↩]
- Chocolate milk: a post-exercise recovery beverage for endurance sports. Prittchett, K., Pritchett, R. Department of Nutrition Exercise and Health Sciences, Central Washington University. Medicine and Sport Science, 2013;59:127-34. Epub 2012 Oct. 15. [↩]
- Association between Eating Patterns and Obesity in a Free-living US Adult Population. Ma, Y., Bertone, E., Staneck, EJ., et al. Division of Preventive and Behavioral Medicine, University of Massachusetts Medical School, Worcester, MA, USA. American Journal of Epidemiology, 2003; 158(1): 85-92. [↩]
- Skipping breakfast: longitudinal associations with cardiometabolic risk factors in the Childhood Determinants of Adult Health Study. Smith, KJ, Gall, SL, McNaughton, SA, et al. Menzies Research Institute, University of Tasmania, Tasmania, Australia. The American Journal of Clinical Nutrition 2010 Jun;110(6):869-78. [↩]
But first, we have some pro tips to get your smoothie-making off to an award-winning start:
- Make sure to pour in liquids first (it's easier on the blender).
- Start from the lowest speed and work up to higher speeds once the mixture smoothes out. Add ice last, and use as much or as little as you'd like. We suggest three cubes for each smoothie, but it's perfectly okay to add more and make it a little slushier to achieve a creamier texture.
- Some of our smoothies use cow's milk, or dairy free subs like almond, soy, hemp, and rice. Pick your favorite, or make a mixture of your own!
- If you've got leftover smoothie hanging in the blender, divvy it up into an ice cube tray for easy blending the next time.
- Top smoothies with fresh fruit, seeds, chopped nuts, or shredded coconut for a texture change.
- Freeze fruit for a thicker consistency. Chop it up for easier blending.
- If you'd rather not sip it, try your smoothie from a bowl, with a spoon.
Now it’s time to get blending!
*All recipes serve one.
With Greens
Whoever said it’s not easy being green never met a green smoothie. The hue of these blends may be startling at first, but popping some spinach, kale, or chard makes these smoothies extra good for us.
1. Black and Blue
Though this smoothie has a misleading name (it's because of the berries!), it's got a hearty dose ofspinach which can actually help speed healing (because it's a great source of vitamin K).
2-3 cups organic spinach
1 cup milk (or juice) of choice
1 banana
¼ cup blueberries, frozen
¼ cup blackberries, frozen
3 ice cubes
2. Thin Mint
Sure, this one sounds like it should be in the dessert section, but sneaky, sneaky it's got spinach hiding inside. Just a cup of spinach contains over 300 percent of our daily-recommended amount of vitamin A. Plus, peppermint adds a refreshing zing.
1 cup spinach, frozen (or 2 cups fresh)
1 cup almond milk
2 scoops chocolate protein powder
¼ cup rolled oats
⅛ teaspoon peppermint extract
3. PKB (Pumpkin, Kale, Banana)
Mmmmm, pumpkin. The delicious fall favorite has nearly no fat, but adds a creamy thick consistency anything it's added to. It's also loaded with antioxidants, like alpha- and beta-carotene, which convert into vitamin A in the body. This harvest drink also uses cinnamon, which can help fight inflammation.
3 leaves kale
½ cup vanilla soymilk
1 tablespoon flax seed
1 banana, frozen
¼ teaspoon cinnamon
½ cup pumpkin
3 ice cubes
4. Spinach Flax
So we know spinach is great for us, but this smoothie has the benefits of flax, too. The high fiber seed has a heavy concentration of omega-3s, which are good for the heart because they may help lower blood pressure and reduce blood clotting. Tip: Slice the banana before freezing for easier blending.
½ cup vanilla yogurt
1 cup milk
1 tablespoon natural peanut butter
2 cups spinach
1 banana, frozen
3 strawberries
1 teaspoon flaxseed
5. Dark Chocolate Blueberry
While the color of this tasty potion isn't exactly desirable, the taste and health benefits certainly make up for it. The spinach provides a good dose of iron and fiber, and the blueberries and cocoapowder throw antioxidants into the mix.
2 cups spinach
1 cup blueberries, frozen
1 scoop chocolate protein powder
2 tablespoons dark cocoa powder
½ cup unsweetened almond milk
6. Killer Kale
Kale can definitely be a bit bitter, so this mixture will taste best with a very ripe banana. The leafy green is a great low-cal source of fiber, calcium, and iron. Hemp is one of the highest plant-based sources of complete protein.
1 ½ cups unsweetened almond milk
1 ½ tablespoons almond butter
1 banana, frozen
2 cups kale
1 tablespoon hemp seeds
7. Carrot-Berry
Not only does this guy have some greens, it's got all sorts of other colors too. (Warning: It may not look as pretty as it tastes.) For a thicker smoothie, let the chia seeds soak in the water for ten minutes before blending (they absorb up to ten times their weight in water!).
½ cup almond milk
½ cup water
1 carrot
2 cups spinach
½ cup frozen berries
1 tablespoon chia seeds
1 tablespoon hemp protein
½ teaspoon stevia
8. Minty Swiss
We're not talking swiss miss for this smoothie — we mean swiss chard, a great source of calcium and potassium.
1 bunch swiss chard
½ cup raspberries, frozen
½ cup pineapple, frozen
½ cup peaches, frozen
3 tablespoons fresh mint, chopped
¼ cup orange juice
3 ice cubes
9. Coconut Kale
This list of ingredients produces the prettiest, brightest green smoothie ever. The coconut extract is a must, and the coconut milk makes it super creamy. Feel free to nix the honey if you'd like to take the sweetness down a notch, since a little goes a long way.
1 cup chopped kale
1 banana
1 ½ cups coconut milk
1 tablespoon flaxseed
1 tablespoon honey
¼ teaspoon coconut extract
3 ice cubes
For all 54 great smoothie recipes -- pre-workout , post-workout, dairy-free, breakfast and dessert options -- go to Greatist.com.
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