Smoothie Colada

This smoothie is full of sweet tropical yumminess, and also loaded with protein and even fiber.
Flavorful and filling, it even satisfies a sweet tooth.

Smoothie Colada

6 oz Fat Free Greek Yogurt, Coconut Flavor

1 Banana, frozen chunks

½ c Pineapple, frozen chunks

½ c Mango, frozen chunks

½ c Cashew Milk, unsweetened

½ c Oats, ground fine

2 T Flax Seed, ground fine

2 T Whey Protein Powder, Vanilla Flavor

Blend all ingredients in a blender until smooth.

(60 g Protein, 10 g Fat*, 14 g Fiber)

(*Don't let the fat content scare you off.  Keep in mind that the fat in these smoothies comes from oats, cashews and flax seeds and is the "good fat" we all need to include in our diets.)  

Cucumber Mint Smoothie

Today we are talking about cucumbers.  In the same family as squash, pumpkin and watermelon; and like watermelon, they are made up of mostly water.  So, again like watermelon, cucumbers taste like summer and are crisp and refreshing on a hot summer day.  They also contain more "good for you stuff" than just water.

Cucumbers are very low in calories and contain no saturated fat or cholesterol.  They are high in fiber, a good source of potassium, and are a natural diuretic.  They contain anti-oxidants, act as a natural anti-inflammatory agent, and have a high amount of vitamin K.  They can even help control bad breath!

And they are delicious in smoothies!  With their mild flavor and high water content, they blend well with solid or creamy fruits such as bananas, apples and mangoes.  The Cucumber Mint Smoothie combines cucumber and mango, spinach and mint.  It is surprisingly refreshing!  I used 1/4 cup of fresh mint leaves, but will double that when I make it again.  I really liked the minty cucumber and melon flavor.  And it was the most beautiful shade of green!

Cucumber Mint Smoothie

6 oz Fat Free Greek Yogurt, Vanilla Flavor

1 ½ c Cucumber chunks, peeled and de-seeded

1 c Spinach, frozen

1 c Mango chunks, frozen

¼ c Mint leaves (or more)

½ c Cashew Milk, unsweetened

Blend all ingredients in a blender until smooth.

(19 g Protein, 2.5 g Fat, 6 g Fiber)

Watermelon Spinach Smoothie

I have always loved watermelons.  They taste like summer.  When I was a child, my grandparents always had several large gardens and Granddaddy would say he planted an extra row of watermelons just for me.  Some summers we would have so many watermelons that they were literally served with breakfast, lunch and dinner every day.  I never complained!  And it turns out that these sweet delicious gifts from the earth are good for you!

Watermelon Nutrition and Health Benefits

While watermelons are low in most vitamins and minerals, they are a good source of vitamin C and beta-carotene (which your body synthesizes into vitamin A). Watermelons with red flesh have more lycopene than tomatoes, which is a nutrient believed to protect against prostate cancer.  Since watermelons are primarily water, they also provide necessary hydration.

Watermelons do contain two interesting nutrients which are found especially abundant in the edible rind: citrulline and arginine. Citrulline has been shown to boost heart health, the immune system and help with weight loss and type 2 diabetes. Arginine boosts nitric oxide in the body which helps relax blood vessels and can treat and prevent erectile dysfunction. Some say watermelon is nature’s answer to Viagra! Arginine also removes toxins from the body.

Today's smoothie combines watermelon with other super foods like mango, pineapple and spinach, all rich in fiber and other vitamins and nutrients also known to improve eye sight, lower blood pressure and help prevent cancer.  So, enjoy the health benefits along with the delicious tastes of summer in this watermelon green smoothie.

Watermelon Spinach Smoothie

8 oz Fat Free Greek Yogurt, Vanilla Flavor

1 c Watermelon, chunks

½ c Mango, chunks frozen

½ c Pineapple, chunks frozen

1 c Spinach, frozen

½ c Cashew Milk, unsweetened

Blend all ingredients in a blender until smooth.

(20 g Protein, 1 g Fat, 4 g Fiber)

Belly Blaster Smoothie

As I near the end of my Six Week Challenge, I find that I have really been missing my smoothies.

While I do believe that a diet including nutrient rich smoothies is healthy and can be conducive to weight loss, I have been largely avoiding sugar during this challenge.  However, even with the natural sugar from the fruit and the yogurt, the balance of vitamins, nutrients, protein and fiber make this particular smoothie a good weight loss tool.  Antioxidant rich raspberries and pineapple both aid in digestion and help prevent bloating, spinach and whole oats add fiber, yogurt and whey powder pack a protein punch, the cashew milk and banana give a great sweet flavor, and all together it will keep you full and satisfied for hours.

Belly Blaster

4 oz Fat Free Greek Yogurt, Vanilla

½ c Unsweetened Cashew Milk

1 c Raspberries, frozen

½ c Pineapple, frozen

½ Banana, frozen

1 c Spinach, frozen

2 T Flax Seed, ground fine

½ c Whole Oats, ground fine

2 T Whey Protein Powder, Vanilla flavor

Blend all ingredients in a blender until smooth.

(60 g Protein, 10 g Fat, 22 g Fiber)

The Antioxidizer Smoothie

They may be little, but berries bring on big beautifying benefits to your skin.  Berries are full of antioxidant compounds that neutralize damaging free radicals which lead to skin cell damage and premature skin aging.

Antioxidants are nutrients (vitamins and minerals) and enzymes (proteins inside your body) that can help to prevent and repair damage to your body's tissue. Antioxidants do this by slowing or preventing the effects of free radicals in the body.  When it comes to caring for your skin, antioxidants can help to protect your skin from the damaging effects of the sun.  Unlike sunscreens and moisturizers, antioxidants can protect your skin from the inside out by guarding your cells from damage.

Vitamins A, C and E and the mineral selenium are thought to be particularly helpful in skin care. In addition to helping fortify cells against free radicals, vitamins A and C also encourage cell and tissue growth, helping the body to repair itself. This is very helpful to the skin, which is constantly shedding and regrowing cells. For this reason, any antioxidants that protect cells and encourage cell growth could be helpful in an anti-aging regimen, as they may help fight fine lines and wrinkles [source: WebMD].

This smoothie contains 2 whole cups of colorful, antioxidant rich berries, as well as peaches, another fruit known for it's substantial antioxidant content. Berries and peaches are also loaded with hydrating water and are chock full of vitamins C and A, all of which are crucial for a healthy complexion.  And, if that's not enough, these colorful superfoods help the body manufacture collagen, which makes skin soft, smooth and youthful.

So, remember, getting a gorgeous, glowing complexion doesn't only mean slathering on the sunscreen or the latest pricey serum.  It also means paying attention to your diet.  By tossing nutrient rich fruits and veggies into your blender, you can nourish your skin from the inside out.

The Antioxidizer

6 oz Fat Free Greek Yogurt, Vanilla

½ c Raspberries, frozen

½ c Strawberries, frozen

½ c Blackberries, frozen

½ c Peaches, frozen

1 c Spinach, frozen

2 T Flax Seed, Ground

1 c POM Wonderful Pomegranate Juice

½ c Water

Blend all ingredients in a blender until smooth.(18 g protein, 5 g fat, 12 g Fiber)

Flat Belly Smoothie

Since I've been on this Six Week Challenge, I have been avoiding smoothies simply because I was trying to avoid sugar as much as possible, even fruit.  But, today I am craving a smoothie!  So, let's try this one that is loaded with ingredients to aid in weight loss and digestion.

Greek yogurt is high in calcium and protein, both shown to aid in weight loss.  Blueberries have been shown to help reduce belly fat specifically, and pineapple contains an enzyme that helps aid digestion and reduce bloating.  The spinach adds fiber, and along with the water, helps prevent constipation and helps clean you out.  Adding ground flax seed provides essential omega 3 fatty acids, protects the lining of the digestive track, and helps keep you feeling full and satisfied longer.

Flat Belly Smoothie

6 ounces vanilla nonfat Greek yogurt
1 cup frozen blueberries
1 cup frozen pineapple
1 cup spinach leaves
3/4 cup water
1 T flax seed, ground

Blend all ingredients in a blender until smooth.
(24 g Protein, 3 g Fat,  11 g Fiber)

Choppin' Broccoli

One of the things I love most about smoothies is how flexible they are. There aren't any real rules and I can be creative...and use up left-overs. The other night I had cooked too much broccoli for dinner, so it went into tupperware and the refrigerator.  Next day, I went looking for smoothie ingredients, and there it was.  

This is definitely not the prettiest one I've ever made!  But, it was delicious and kept me full for hours.

Choppin' Broccoli

6 oz Greek Yogurt, Vanilla Flavor

1 c Broccoli, chopped

1 c Spinach, chopped and frozen

1 c Blackberries, frozen

1 Banana, frozen

2 T Whey Protein Powder, Vanilla Flavor

2 T Flax Seed, ground

1 c Apple Juice, not from concentrate

Blend all ingredients in a blender until smooth.

56 g Protein, 8 g Fat, 10 g Fiber

Pumping Iron

A diet rich in vegetables does not have to be lacking in essential nutrients like iron.  In fact, many vegetables are iron rich.  

Dark green veggies like spinach and kale are great sources of iron.  Other dark color vegetables such as beets, carrots, red bell peppers and tomatoes are good sources as well.

This smoothie contains many iron rich ingredients, providing 60% of your daily recommended intake.  

And it's delicious!

Pumping Iron

5 oz Greek Yogurt, plain

1 c Carrots, shredded

½ c Red Bell Pepper, chunks

½ c Beets, cooked sliced

½ c Tomato, chopped

1 c Spinach, frozen chopped

¼ c Beet Juice

¼ c Orange Juice

1 T Whey Protein Powder, vanilla flavor

½ c Oats, finely ground

1 T Flax Seed, finely ground

Blend all ingredients in a blender until smooth.

(44 g Protein, 7 g Fat, 13 g Fiber, 60% DV Iron)

CocoChocoNana

Today's smoothie is for those with a sweet tooth.  It is packed full of protein, but with banana, coconut and chocolate-y goodness, it's more like a milk shake than a health food.

CocoChocoNana

6 oz Greek Yogurt, Coconut flavor

2 T Cocoa Powder

2 T Whey Protein Powder, Vanilla flavor

1 Banana, frozen

¼ c Skim Milk

Handful of Ice

Blend all ingredients in a blender until smooth.

(56 g Protein, 3 g Fat, 5 g Fiber)

It's All About The Beet

I had heard all the hype about the health benefits of beets, and even heard of people putting them in smoothies.  While I had nothing against beets, I can't say they were the first smoothie ingredient to come to mind when thinking about tasty concoctions.  But, for me, smoothies are about finding that fine line between tasty and super healthy.  So, I decided to give it a try.  

I admit that I cheated just a bit.  Every thing that I read about beet smoothies suggested cooking the roots first so they were soft enough to blend smoothly...then I heard a tip from someone who said if they were going to be cooked anyway, you might as well use canned beets.  Normally, I do try and use all fresh ingredients in my smoothies, but being a beet newbie, I decided to go the easy way and bought a can of beets.  It worked well for me because I also used the juice from the can as the liquid in the smoothie.  Who knows, I might get adventurous next time and actually try stewing fresh beet root, but for now, I think the canned stuff worked just fine.  

The flavor was absolutely delicious, the color rich and lovely, and I could just feel all those wonderful antioxidants flooding through my body.  So, today, it's all about the beet!

Beet-Berry Blast

1 c. Greek yogurt, plain

¼ c. red bell pepper chunks

½ c. shredded carrots

½ c. cooked beets

1 frozen banana

½ c. frozen raspberries

4 frozen strawberries

1/8 c. beet juice

1/8 c. pomegranate juice

1 T. lemon juice

Blend ingredients in a blender until smooth.

(21 g Protein, 0 g Fat, 8 g Fiber)

Show Me The Green

Just recently, I discovered the joy of green smoothies.  I had a big bag of kale left over from New Year's Day and decided to throw a handful into my banana/berry smoothie one morning, and the results were amazing.  I am now hooked on green smoothies!

Kale-Banana-Berry Smoothie

1 c. Blueberry Yogurt

1 frozen Banana

1 c. Frozen Berries

2 c. shredded Kale

¼ c. Orange Juice

1 T. Whey Protein Powder, Vanilla Flavor

Blend all ingredients in blender until smooth.
My first attempt at green smoothies, and I was making due with what I found in the 'fridge...Not the prettiest, but surprisingly yummy.

(32 g Protein, 0 g Fat, 12 g Fiber)

Green Goddess Smoothie

2 c. shredded kale

½ c. chopped peeled and seeded cucumber

1 c. honeydew melon chunks

½ c. honeydew melon juice

½ c. frozen mango chunks

6 oz. vanilla Greek yogurt

Blend all ingredients in blender until smooth.
This one was beautiful and delish!
(21 g Protein, 0 Fat, 7 g Fiber)

For The Love Of Smoothies

I love smoothies.  They are a delicious way to get vitamins and anti-oxidants from fruits and vegetables and a great source of easily digestible protein.  I especially like smoothies immediately following a workout.  I'm a big believer in consuming protein as soon after working out as possible. Muscles are hungry and when they are stressed, they want to consume. Whey protein especially promotes muscle growth and aids in muscle recovery.

Normally, I use whatever I can find in the fridge, freezer and cabinet to concoct different and interesting smoothie flavors.  I do prefer to use frozen fruit and avoid ice that will water down the flavor.  Store bought frozen fruit works fine, but fresh fruit like bananas, grapes, etc., can also be frozen for later use.

 I often use powdered whey protein for added protein and a yummy vanilla flavor.  It can be purchased at most health supply stores.

I've gotten it from wholesale retailers, but my favorite comes from my local health foods store, Remedy's in Key Largo.  It's all natural and quite delicious.                                                                                                                                  

Greek yogurt is a great source of protein and flavor, as is peanut butter.


Sometimes, I also like to add oats for fiber, and they add a nice creamy texture.
                                             

Bottom line, is there is no exact recipe.  Experiment, have fun.

Here are a few of my favorite concoctions:

PB&J Smoothie

1 c. Skim Milk

1 c. Quaker Oats, finely ground

¼ c. Whey Protein Powder, Vanilla Flavor

1 T. Peanut Butter

6 Frozen Strawberries

½ c. Frozen Blueberries

¼ c. Apple Juice

¼ c. Pomegranate Juice

Blend all ingredients in blender until smooth.

(55 g Protein, 11 g Fat, 15 g Fiber)

Tangy Peach-Berry Smoothie

6 oz. Plain Lowfat Greek Yogurt

1 c. Quaker Oats, finely ground

2 c. (approx.) Frozen Mixed Fruit – Peach, Strawberry, Pineapple, Grapes

¼ c. Frozen Blueberries

½ Banana

½ c. Orange Juice

¼ c. Pomegranate Juice

Splash skim milk if too thick

Blend all ingredients in blender until smooth.

(25 g Protein, 5 g Fat, 18 g Fiber)