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)

Have A Cup o' Salad!

Today's smoothie is like a salad in a cup.  It was beautiful before and after, and the taste was wonderful...a bit like a V8, but creamy and thick.  The mango and peach added a nice sweet note to the flavor of the vegetables.  I must admit, I was proud of this one.  So, go drink some salad!

Cup o’ Salad Smoothie

1 c. shredded kale

1 c. shredded carrots

1 celery stalk, cut into chunks

1 tomato, cut into chunks

1 peach, peeled and cut into chunks

1 c. frozen mango chunks

1 c. apple juice

1 ½ T. whey protein powder, vanilla flavor

Blend all ingredients in blender until smooth.
(30 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)