100 Healthy Smoothie Recipes 2nd Edition

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s e p i c e R e i h t o o m S s u o i c i l e D d n a y h t l a e H

Copy righ ri ghtt © 2012 — ALL RIGHTS RIGHTS RESERVE RESERVED. D. No part of this publication may may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. Published by: Tracy Russell, Chicago, IL USA

IMPORTANT IMPORTANT MEDICAL WARNING & DISCLA DISCLA IMER The information in this book is not intended as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. It is intended as a sharing of knowledge and information from the personal research and experience of Tracy Russell. Please make your own health care decisions based upon your your research and and in partnership partnership with a qualifie qualified d health care professi professional. onal. Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always ask your doctor before making any changes in diet when you have an existing medical condition. Always check with your doctor before starting any new diet or fitness program.

The nutrition information provided in this book is approximate and based on a 2000-calorie diet. Nutrition Nutrition data was obtained obtained from the USDA National National Nutrient Nutrient Database Database for Standard Reference, Reference, Release 22. Actual nutrition values may vary based based on factors including, but not limited to, size size of produce, freshness, freshness, processing, processing, geographic geographic region, and and season.

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Copy righ ri ghtt © 2012 — ALL RIGHTS RIGHTS RESERVE RESERVED. D. No part of this publication may may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author. Published by: Tracy Russell, Chicago, IL USA

IMPORTANT IMPORTANT MEDICAL WARNING & DISCLA DISCLA IMER The information in this book is not intended as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. It is intended as a sharing of knowledge and information from the personal research and experience of Tracy Russell. Please make your own health care decisions based upon your your research and and in partnership partnership with a qualifie qualified d health care professi professional. onal. Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always ask your doctor before making any changes in diet when you have an existing medical condition. Always check with your doctor before starting any new diet or fitness program.

The nutrition information provided in this book is approximate and based on a 2000-calorie diet. Nutrition Nutrition data was obtained obtained from the USDA National National Nutrient Nutrient Database Database for Standard Reference, Reference, Release 22. Actual nutrition values may vary based based on factors including, but not limited to, size size of produce, freshness, freshness, processing, processing, geographic geographic region, and and season.

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Table ableof Content

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Part 1: Reader Submitted

Part Part 2: My Own Cre Creations

Meal Replacement Smoothies

5

Banana Smoothies

60

Tropical Smoothies

14

Banana-Free Smoothies

68

Tropical Fusion Smoothies

19

Antioxidant Smoothies

73

Superfood Smoothies

31

Tropical Smoothies

86

Vegetable Smoothies

39


92

Banana Smoothies

44

Vegetable fusion

101


51

Berry Smoothies

111

Smoothie hieRecipe cipe Index 118 - 123

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About This Book

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This is my second recipe book. The first half of the book is compiled of readersubmitted recipes from all over the world. Some of these recipes may contain exotic fruits that can only be found in specialty stores, but the majority of them contain ingredients that you can find in your local supermarket.

Part two of the book contains the recipes that I have come up with and will never publish on Incredible Smoothies. These recipes are exclusive to this book! I used a free software called Cron-o-Meter (http://www.incrediblesmoothies.com/tools/Cron-o-Meter.html) to find the nutritional value for all of the smoothies in this book. However, some of the recipes contain specific ingredients that will have varying nutritional profiles depending on the size, season or freshness. For example, some of the recipes contain almond or coconut milk. The nutritional value will vary greatly if you make your own milks or purchase them at a store.

To quickly view this recipe book, arrow to the right to go forward one page. Arrow to the left to go back one page.

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Par t 1: Reader - Subm itted Recipes Meal Replacement Smoothies Meal replacement smoothies are great for weight loss, weight gain or to maintain your current weight. Meal replacement smoothies should be at least 400 calories depending on your weight goals. One of the recipes in this chapter is almost 1000 calories, which is ideal for athletic people or those trying to gain weight on a vegan, vegetarian or raw food diet. Meal replacement smoothies are a great way to pack lots of nutrients into a meal. They are also great for people with busy schedules. You can bring a green smoothie to work, school or anywhere else you need a quick and easy meal. | Page 5 |



The Green Godd ess Submitted by Gary from London, UK

Ingredients 1 banana, peeled 2 green apples, cored 2 stalks of celery, chopped 1 lemon, peeled 1 ounce of flax seeds, soaked for 10 minutes 4 to 6 ounces of cold, filtered water 3 cups fresh kale, chopped 3 cups fresh spinach, chopped Directions Add the banana, apple, flax seed and water to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If you don’t have a high-speed blender, you’ll want to grind the flax seeds in a coffee grinder before adding them to your smoothie. Calories: 513 | Fat: 8g | Protein: 14g | Carbs: 98g | Calcium: 38% | Iron: 7.8mg | Vitamin A: 1327% | Vitamin C: 362%

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M e a l R ep l a ce m e n t S m o o t h i e Submitted by Elizabeth from Australia

Ingredients 1 large green apple, cored 1 large banana, peeled 1/2 mango, peeled and pitted 1/2 passion fruit, peeled 1/2 cup papaya, cubed 1 cucumber, chopped 2 sticks of celery, chopped 2 romaine lettuce leaves, chopped 4 silverbeet (Swiss Chard) leaves, chopped 4 kale leaves, chopped 2 sprigs of mint 2 sprigs of rosemary 16 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 426 | Fat: 2g | Protein: 7g | Carbs: 107g | Calcium: 18% | Iron: 3.6mg | Vitamin A: 737% | Vitamin C: 197%

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W a t e r m e l o n - B l u e b e r r y Sm o o t h i e Submitted by Lori

Ingredients 1 cucumber, chopped 2 cups watermelon, cubed 1 kiwi, peeled 1 banana, peeled 1 cup blueberries 2 handfuls of dino Kale, chopped 2 tablespoons of chia seeds, soaked for 10 minutes 2 to 4 ounces of filtered water

Directions Add the banana, water, watermelon and cucumber to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smoothie is creamy. Calories: 498 | Fat: 5g | Protein: 13g | Carbs: 114g | Calcium: 35% | Iron: 4.8mg | Vitamin A: 982% | Vitamin C: 379%

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T r o p i ca l M e a l Re p l a ce m e n t Sm o o t h i e Submitted by Joanne from California, USA

Ingredients 1 mango, peeled and pitted 1 cup pineapple, cubed 1 frozen banana, chopped 1/4 cup goji berries 1/4 cup blueberries 2 cups fresh spinach 8 ounces of filtered water A couple of ice cubs Directions Add all ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 580 | Fat: 3g | Protein: 13g | Carbs: 147g | Calcium: 23% | Iron: 7.1mg | Vitamin A: 1046% | Vitamin C: 255%

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Go j i B e r r y Su p e r f o o d S m o o t h i e Submitted by Annie from Kentucky, USA

Ingredients 3/4 pounds spring greens, chopped 3 cups filtered water (24 ounces) 2 tablespoons bee pollen 1 tablespoon spirulina 2 teaspoons maca powder 10 large strawberries, chopped 3/4 cup blueberries 1 apple, cored 1 banana, peeled 2 handfuls goji berries Directions Add all ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information is with 1 cup goji berries. Calories: 952 | Fat: 8g | Protein: 34g | Carbs: 238g | Calcium: 43% | Iron: 18.4mg | Vitamin A: 2408% | Vitamin C: 113%

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Cr e a m y V a n i l l a S m o o t h i e Submitted by Courtney from Pennsylvania, USA

Ingredients 1 avocado, peeled and pitted 1 frozen banana, peeled 2 tablespoons cacao nibs 4 or 5 medjool dates, pitted and soaked for 20 minutes 6 to 8 ounces vanilla almond milk Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If this smoothie is too thick, add some water to thin it out. Nutrition information does not include cacao nibs or almond milk. Calories: 692 | Fat: 29g | Protein: 7g | Carbs: 116g | Calcium: 8% | Iron: 2.3mg | Vitamin A: 17% | Vitamin C: 34%

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M e a l R ep l a ce m e n t S m o o t h i e Submitted by Louise from New Zealand

Ingredients 500ml orange juice, (about 16 ounces) 2 beetroots (beets) 1 apple, cored 250g of strawberries (about 1 cup) 2 slices of pineapple, cubed 1 mango, peeled and pitted 1 handful of kale, chopped

Directions Add all the ingredients except for the kale to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the kale and blend on high for 30 seconds or until the smoothie is creamy. Calories: 733 | Fat: 3g | Protein: 11g | Carbs: 181g | Calcium: 21% | Iron: 4.8mg | Vitamin A: 440% | Vitamin C: 713%

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F r u i t a n d V e g g i e M e a l Re p l a c e m e n t Smoothie Submitted by Tanya from Vermont, USA

Ingredients 1 cup whole strawberries 1 cup watermelon, cubed 1 cup frozen wild blueberries 2 bananas, peeled 1/2 cup blackberries 1 apple, cored 1 large tomato 1 medium carrot 1 cup fresh spinach, chopped 2 teaspoons chia seeds, soaked for 10 minutes 4 to 8 ounces of filtered water Directions Add the water, strawberries, watermelon and banana into your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smoothie is creamy. Calories: 610 | Fat: 5g | Protein: 10g | Carbs: 146g | Calcium: 19% | Iron: 4.5mg | Vitamin A: 530% | Vitamin C: 199%

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Tropical Smoothies

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I love tropical fruit and after living in Mexico for five months, I love tropical fruit even more. Bananas and mangoes are two of my favorite fruits and can be found almost anywhere. They make great base fruits for smoothies and only add about 100 or so calories each. Depending on where you live, some tropical fruits might be hard to find in the winter. A great way to have pineapple, mango, papaya and other tropical fruit year round is to freeze some while it is in season.

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Pi n e Ra m b u Sm o o t h i e Submitted by Wai from Singapore

Ingredients 3 cups kailan or other leafy green 3 cups frozen pineapple, cubed 2 frozen bananas, chopped 2 cups rambutan meat, (found in Asian markets during July and August) 1 cup (8 ounces) filtered water Directions Add the water, rambutan meat and banana to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and pineapple, blend on high for 30 seconds or until the smoothie is creamy. NOTE: Letting the pineapple and bananas thaw about 10 minutes will help them blend better. Could not find a reliable source of nutritional information for kailan or rambutan.

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S t r a w b e r r y - O r a n g e Sm o o t h i e Submitted by Gail from Florida, USA

Ingredients 2 bananas, peeled 6 whole strawberries 2 oranges, juiced 1 stalk celery, chopped

Directions Add all ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 376 | Fat: 1g | Protein: 5g | Carbs: 95g | Calcium: 16% | Iron: 1.4mg | Vitamin A: 44% | Vitamin C: 306%

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M a n g o - P i n e a p p l e Sm o o t h i e Submitted by Gary from Arizona, USA

Ingredients 1 mango, peeled and pitted 1 cup pineapple, cubed 1 cup grapes 1 to 2 handfuls of spinach (or other green) 1 tablespoon seeds (pumpkin, sesame, sunflower or flax) Add water to desired consistency Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information is with 2 cups chopped spinach and 1 tablespoon of flax seeds. Calories: 390 | Fat: 5g | Protein: 6g | Carbs: 89g | Calcium: 14% | Iron: 3.5mg | Vitamin A: 317% | Vitamin C: 226%

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B a n a n a - P in e a p p l e Sm o o t h i e Submitted by Gail from Florida, USA

Ingredients 2 bananas, peeled 1 cup pineapple, cubed 1 handful of fresh spinach 2 ounces (1/4 cup) of filtered water

Directions Add all ingredients except for the spinach to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the spinach and blend on high for 30 seconds or until the smoothie is creamy. Calories: 299 | Fat: 1g | Protein: 4g | Carbs: 76g | Calcium: 6% | Iron: 1.9mg | Vitamin A: 131% | Vitamin C: 144%

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Tropical fusion smoothies are smoothies with mixed tropical and non-tropical ingredients as the dominant flavors. They may grow in different part of the world but local fruits blended with tropical ones provide a unique blend of flavors.

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Ch e r r y - P i n e a p p l e S m o o t h i e Submitted by Debbie from Arizona, USA

Ingredients 1 cup of cherries, pitted 1 cup pineapple, cubed 1 apple, cored 1 banana, peeled 1 large handful of leafy greens 4 to 6 ounces of filtered water Ice (optional to make cold) 1 tablespoon blended seeds (chia, flax, pumpkin, etc.) Directions Add the banana, cherries, apple and water to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens, pineapple and ice. Blend on high for 30 seconds or until the smoothie is creamy. Nutrition information is with 1 cup chopped spinach. Calories: 402 | Fat: 1g | Protein: 5g | Carbs: 103g | Calcium: 9% | Iron: 2.4mg | Vitamin A: 137% | Vitamin C: 158%

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C h e r r y - B a n a n a Sm Sm o o t h i e Submitted by Debbie from Arizona, USA

Ingredients 1 pear, cored 1 apple, cored 2 bananas, peeled 1 kiwi, peeled 1 cup of cherries, pitted 2 handfuls of leafy greens 4 to 6 ounces of water Directions Add all ingredients except for the apple app le and greens to your blender and hit h it the “pulse” button a few times until you have a rough blend. Next, add the greens and apple, blend on o n high for 30 seconds or until the smoothie is creamy. Nutrition information is with 2 cups chopped spinach. Calories: 560 | Fat: 2g | Protein: 7g | Carbs: 143g | Calcium: 14% | Iron: 3.5mg | Vitamin A: 260% | Vitamin C: 171%

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The Hulk Expr ess Submitted by Les from Australia

Ingredients 1 banana, peeled 1 mango, peeled and pitted 1 medjool date, soaked for 20 minutes 4 ounces fresh baby spinach 1 tomato, chopped 3 ounces green bell pepper, chopped 1 lime leaf 1 centimeter (1/3 inch) of turmeric 20 ounces of filtered water Directions Add all ingredients except for the bell pepper pepp er and greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and bell pepper, blend on high for 30 seconds or until the smoothie is creamy. Calories: 371 | Fat: 1g | Protein: 5g | Carbs: 93g | Calcium: 9% | Iron: 2.4mg | Vitamin A: 397% | Vitamin C: 325%

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Mango-Pineapple Smoothie Submitted by Vaneta from Arizona, USA

Ingredients 1 tablespoon flax seed, soaked 10 minutes 1 to 2 cups (8-16 ounces) coconut milk 1 stalk of celery, chopped 1 leaf of kale 1 cucumber, chopped 6 to 8 ounces baby spinach 1/2 cup papaya, cubed (fresh or frozen) 1/2 cup mango, peeled and pitted (fresh or frozen) 1/2 cup pineapple, cubed (fresh or frozen) 1/2 cup whole strawberry (fresh or frozen) Directions Add all the ingredients except for the frozen fruit to your blender blende r and hit the “pulse” button a few times until you have a rough blend. Next, add the frozen fruit and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include coconut milk. Calories: 294 | Fat: 5g | Protein: 7g | Carbs: 61g | Calcium: 21% | Iron: 3.4mg | Vitamin A: 347% | Vitamin C: 306%

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Gr e e n s a n d M a n g o D e l i g h t Submitted by Courtney from Pennsylvania, USA

Ingredients 4 leaves of romaine lettuce, chopped 1 stalk of celery, chopped 2 fresh bananas, peeled 1 cup frozen mango chunks 2 heaping teaspoons of chia seeds, soaked for 10 minutes 4 to 6 ounces of filtered water Directions Add the water, chia seeds and bananas to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens, mango and celery and blend on high for 30 seconds or until the smoothie is creamy. Calories: 416 | Fat: 4g | Protein: 6g | Carbs: 98g | Calcium: 15% | Iron: 2.0mg | Vitamin A: 500% | Vitamin C: 141%

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M a n g o - K iw i Sm o o t h i e Submitted by Gail from Florida, USA

Ingredients 2 mangoes, peeled and pitted 2 kiwis, peeled 4 ounces of water Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 353 | Fat: 1g | Protein: 3g | Carbs: 90g | Calcium: 7% | Iron: 1.0mg | Vitamin A: 110% | Vitamin C: 270%

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K iw i Or a n g e S m o o t h i e Submitted by Jennifer from Indiana, USA

Ingredients 3 kiwis, peeled 2 oranges, peeled and deseeded 1 banana, peeled 1 apple, cored 1 tablespoon of ground sesame seeds 1 tablespoon of ground flax seeds 1 cup fresh kale, chopped 4 ounces of water Directions Add all ingredients except for the kale to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the kale and blend on high for 30 seconds or until the smoothie is creamy. Calories: 585 | Fat: 10g | Protein: 11g | Carbs: 128g | Calcium: 34% | Iron: 4.4mg | Vitamin A: 378% | Vitamin C: 507%

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O r a n g e - Gr a p e f r u i t Sm o o t h i e Submitted by Jason from Georgia, USA

Ingredients 1 orange, peeled and deseeded 2 teaspoons wheat germ 1 grapefruit, peeled deseeded 1 cup pineapple, cubed Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 261 | Fat: 1g | Protein: 5g | Carbs: 62g | Calcium: 9% | Iron: 1.6mg | Vitamin A: 43% | Vitamin C: 262%

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P in e a p p l e - Gr a p e Sm o o t h i e Submitted by Debbie from Arizona, USA

Ingredients 1 cup pineapple, chopped 1 orange, peeled and deseeded 1 cup of grapes 1 banana, peeled 1 handful or so of leafy greens 2 or 4 ounces of water Directions Add all ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information is with 1 cup chopped spinach. Calories: 367 | Fat: 1g | Protein: 5g | Carbs: 94g | Calcium: 11% | Iron: 2.3mg | Vitamin A: 114% | Vitamin C: 218%

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M a n g o - P i n e a p p l e Ch e r r i e s Sm o o t h i e Submitted by Fontrella from Alabama, USA

Ingredients 1 mango, peeled and pitted 1/2 cup pineapple, cubed (fresh or frozen) 1/4 cup cherries, pitted (fresh or frozen) 1/2 cup romaine lettuce, chopped 1/2 cup fresh spinach 1 to 2 cups (8-16 ounces) of coconut water 1 to 2 medjool dates, soaked for 20 minutes Directions Add all ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information is with 2 medjool dates and does not include coconut water. Calories: 338 | Fat: 0g | Protein: 3g | Carbs: 89g | Calcium: 7% | Iron: 1.5mg | Vitamin A: 145% | Vitamin C: 119%

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St r a w b e r r y Go o d n e s s Submitted by Jeff from California, USA

Ingredients 3 cups whole strawberries 1 tablespoon flax seed 1 to 2 cups (8-16 ounces) coconut milk Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If you don’t have a high-speed blender, you’ll want to grind the flax seeds in a coffee grinder before adding them to your smoothie. Nutrition information does not include coconut milk. Calories: 101 | Fat: 4g | Protein: 2g | Carbs: 14g | Calcium: 4% | Iron: 1.2mg | Vitamin A: 1% | Vitamin C: 94%

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Superfood Smoothies

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Superfoods are foods with a high phytonutrient content. While lots of fruits are packed with nutrients and are excellent superfoods themselves, the following recipes contain some powerful ingredients that can help you address specific health need, or add a unique flavor to your smoothie.

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S u p e r - D u p e r I r o n B o o s t e r Ch Ch o c o l a t e Submitted by Alice from North Carolina, USA

Ingredients 1 frozen banana, chopped 1 1/4 cups raw cashew or almond milk 1 cup fresh raspberries 2 tablespoons powdered cacao 1 tablespoon ground sesame seeds 1 tablespoon ground pumpkin seeds 2 cups fresh spinach, chopped Directions Add all ingredients except for the spinach to your blender and hit the “pulse” “pul se” button a few times until you have a rough blend. Next, add the spinach and blend on high for 30 seconds or until u ntil the smoothie is creamy. NOTE: If you don’t have a high-speed blender, you’ll want to grind the sesame and pumpkin seeds in a coffee grinder before adding them to your smoothie. Nutrition information does not include nut milk or cacao. Calories: 337 | Fat: 14g | Protein: 12g | Carbs: 98g | Calcium: 16% | Iron: 7.1mg | Vitamin A: 192% | Vitamin C: 66%

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B la c k b e r r y - Sp i r u l i n a S m o o t h i e Submitted by Karen from Montana, USA

Ingredients 2 cups blackberries 2 teaspoons spirulina 2 teaspoons pure açaí juice 1 banana, peeled Directions Add all the ingredients to your blender and blend and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include açaí juice. Calories: 231 | Fat: 1g | Protein: 5g | Carbs: 54g | Calcium: 8% | Iron: 2.4mg | Vitamin A: 23% | Vitamin C: 79%

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G r e e n Ca C a r d a m o n P o d Sm Sm o o t h i e Submitted by Adam from New York, USA

Ingredients 1 yellow peach, pitted 1 green cardamon pod 1 tablespoon almond butter 1 teaspoon agave syrup 1/4 cup (2 ounces) Trader Joes Whole Grain Grain Drink 1/4 cup (2 ounces) water 5 ice cubes Directions Add all ingredients to your blender and blend on high for 30 seconds or until u ntil the smoothie is creamy. I was unable to provide nutritional information for this smoothie.

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Sp i c e d Pe a r Sm o o t h i e Submitted by Adam from New York, USA

Ingredients 1 banana, peeled 3 pears, cored 1/2 beet, cubed 1/2 teaspoon cinnamon 1/4 teaspoon nutmeg 3 cloves 1 green cardamom pod 1/2 tablespoon almond butter 1/2 cup (4 ounces) almond milk 1/4 cup (2 ounces) water 6 ice cubes Directions Add all ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. I was unable to provide nutritional information for this smoothie.

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O m e g a - 3 Su p e r f o o d S m o o t h i e Submitted by Anita from Washington, USA

Ingredients 2 pears, cored 1 cucumber, peeled 1 lime, peeled and deseeded 1/2 avocado, peeled and pitted 2 to 3 cups fresh kale, chopped 2 or 3 sprigs of mint to taste 1 tablespoon flax seed, soaked for 10 minutes 1 tablespoon chia seeds 1 inch fresh ginger root 1 teaspoon cinnamon 1/2 teaspoon tumeric 4 to 6 ounces of filtered water Directions Add all ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information is with 2 cups of chopped kale. Calories: 526 | Fat: 22g | Protein: 8g | Carbs: 88g | Calcium: 16% | Iron: 3.0mg | Vitamin A: 19% | Vitamin C: 59% | O m e g a - 3 : 2 4 3 %

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Su p e r f o o d Sm o o t h i e Submitted by Ken

Ingredients 2 teaspoons porridge oats 2 teaspoons wheat germ 2 teaspoons salba 1 teaspoon raw cacao nibs 1 shake of cinnamon powder 1 mango, peeled 1 cup pineapple, cubed 1 banana, peeled 1 cup whole strawberries 4 to 6 ounces of filtered water Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 368 | Fat: 1g | Protein: 4g | Carbs: 94g | Calcium: 6% | Iron: 1.6mg | Vitamin A: 59% | Vitamin C: 257%

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H e a l t h y Ch o c o l a t e Sm o o t h i e Submitted by Madison from Canada

Ingredients 6 ounces almond milk 1 banana, peeled 2 tablespoons cacao powder

Directions Add all the ingredients and blend on high for 30 seconds or until the smoothie is creamy. This nutrition information for this smoothie will vary depending on the brand of almond milk and cacao you use.

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Vegetable Smoothies

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Vegetables are high in essential minerals. While they are not a high-calorie food, they are essential for a healthy lifestyle. Mineral rich vegetables like celery, tomatoes, peppers and cucumbers can easily be hidden in a green smoothie. When selecting vegetables, go with colorful! The darker the color, the more nutrients it will have.

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T h e Bl o o d Sa n d w i ch Submitted by Les from Australia

Ingredients 1 banana, peeled 1 medjool date, soaked for 20 minutes 3 oz baby spinach 2 oz red lettuce, chopped 3 oz raw beetroot, chopped 3 oz red bell pepper, chopped 1 tomato, chopped 1 centimeter ginger, grated 2 teaspoons coconut essence 20 ounces of filtered water Directions Add the water, banana, date and tomato to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include coconut essence. Calories: 277 | Fat: 1g | Protein: 6g | Carbs: 66g | Calcium: 8% | Iron: 3.2mg | Vitamin A: 327% | Vitamin C: 213%

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B at m a n ' s Un d e r p a n t s Submitted by Les from Australia

Ingredients 1 mango, peeled and pitted 1 medjool date, soaked for 20 minutes 3 ounces bok choy, chopped 2 ounces beetroot greens, chopped 1 tomato, chopped 2 teaspoons vanilla essence 20 ounces of filtered water Directions Add the mango, date and tomato to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smoothie is creamy. Calories: 250 | Fat: 1g | Protein: 4g | Carbs: 63g | Calcium: 15% | Iron: 2.3mg | Vitamin A: 216% | Vitamin C: 121%

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V e g g i e Sm o o t h i e Submitted by Monica from Maryland, USA

Ingredients 2 handfuls of fresh spinach leaves 2 handfuls of fresh kale leaves, chopped 2 celery stalks, chopped 1 plum tomato, chopped 5 baby carrots, chopped 1 red delicious apple, cored 1 tablespoon of banana-flavored pea protein powder (optional) 1 tablespoon of flax seeds 1/2 cup (4 ounces) of filtered water 2 ounces of aloe vera from the leaf (Do NOT use aloe from a tube.) Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If you don’t have a high-speed blender, you’ll want to grind the flax seeds in a coffee grinder before adding them to your smoothie. Calories: 279 | Fat: 6g | Protein: 10g | Carbs: 98g | Calcium: 54% | Iron: 5.2mg | Vitamin A: 1246% | Vitamin C: 222%

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D i a n e ' s W a n n a - B e CP B G r e e n Smoothie Submitted by Diane from Illinois, USA

Ingredients 1 handful mesclun mixed greens 3/4 cup (6 ounces) carrot juice 1 to 2 bananas, peeled 3/4 cup papaya, cubed Pinch of nutmeg, mace, or cinnamon Stevia (to taste) 1/2 cup (4 ounces) of filtered water (optional) One to two ice cubes Directions Add all the ingredients to your blender blend on high for 30 seconds or until the smoothie is creamy. Calories: 257 | Fat: 1g | Protein: 4g | Carbs: 65g | Calcium: 6% | Iron: 1.5mg | Vitamin A: 137% | Vitamin C: 104%

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Banana Smoothies

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I love bananas and use them all the time in smoothies or to eat as a snack. They are rich in potassium, copper, magnesium, and vitamin B6. Bananas have a very creamy texture so they make the perfect base fruit for a smoothie. If you don’t like the flavor of a banana, you can easily mask it with other flavor fruits or check out the banana-free smoothie recipe section in the next chapter!

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Gr a p e y Go o d n e s s Submitted by Courtney from Pennsylvania, USA

Ingredients 2 very ripe and fresh bananas, peeled 1 handful romaine lettuce, chopped 1 stalk of celery, chopped 1/2 to 1 cup frozen seedless grapes 2 to 4 ounces filtered water Directions Add all the ingredients except for the lettuce to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. NOTE: This smoothie may be very thick, add more water as needed. The nutrition information is for 1 cup grapes. Calories: 328 | Fat: 1g | Protein: 4g | Carbs: 83g | Calcium: 5% | Iron: 1.7mg | Vitamin A: 151% | Vitamin C: 55%

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A v o c a d o - P e ac h Sm o o t h i e Submitted by Jen from Vermont, USA

Ingredients 1 Granny smith apple, cored 1 peach, pitted or 1 cup frozen slices 1 ripe banana, peeled 1 fist full of kale, chopped 1 fist full of spinach, chopped 1/2 avocado, peeled and pitted 1 teaspoon flax seed 4 to 6 ounces of filtered water Directions Add the banana, apple, flax seed and water to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If you don’t have a high-speed blender you’ll want to grind the flax seed in a coffee grinder before adding them to your smoothie. This nutrition information is with 1 cup chopped kale and 1 cup chopped spinach. Calories: 477 | Fat: 17g | Protein: 8g | Carbs: 83g | Calcium: 14% | Iron: 3.6mg | Vitamin A: 464% | Vitamin C: 142%

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M i n t - K i w i Sm o o t h i e Submitted by Gary from Arizona, USA

Ingredients 2 kiwis, peeled 1 apple, cored 1 banana, peeled 2 to 4 sprigs mint leaves 2 to 4 ounces of filtered water Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 283 | Fat: 1g | Protein: 3g | Carbs: 98g | Calcium: 5% | Iron: 1.0mg | Vitamin A: 10% | Vitamin C: 163%

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B e r r y Sm o o t h i e Submitted by Gary from Arizona, USA

Ingredients 1/2 cantaloupe, cubed 1/2 cup frozen blueberries 1/2 cup raspberries 2 bananas, peeled 1 to 2 handfuls spinach (or other leafy greens) 1 tablespoon flax seeds 2 to 4 ounces of filtered water Directions Add the banana, cantaloupe, flax seed and water to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If you don’t have a high-speed blender you’ll want to grind the flax seed in a coffee grinder before adding them to your smoothie. Nutrition information is with 2 cups chopped spinach. Calories: 376 | Fat: 6g | Protein: 7g | Carbs: 83g | Calcium: 11% | Iron: 3.8mg | Vitamin A: 294% | Vitamin C: 97%

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Grape-Banana Submitted by Mary from Colorado, USA

Ingredients 2 cups red grapes 1 cup frozen whole strawberries 1 banana, peeled 1/2 cup ( 4 ounces) soy milk 1 teaspoon maca 1 teaspoon cacao Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include soy milk or cacao. Calories: 359 | Fat: 1g | Protein: 4g | Carbs: 92g | Calcium: 5% | Iron: 2.0mg | Vitamin A: 10% | Vitamin C: 142%

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Cr a n b e r r y - R a s p b e r r y Sm o o t h i e Submitted by Peter from Connecticut, USA

Ingredients 1 cup cranberries 1 banana, peeled 2 cups fresh organic baby spinach 1 cup (8 ounces) of cranberry juice 1 cup raspberries 2 medjool dates (optional to sweeten) Directions Add all the ingredients except for the spinach to your blender and hit the “pulse” button a few times. Next, add the spinach and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include dates. Calories: 345 | Fat: 1g | Protein: 5g | Carbs: 86g | Calcium: 10% | Iron: 3.7mg | Vitamin A: 197% | Vitamin C: 107%

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Sometimes, no matter how you serve it, some people just do not like bananas. We’ve also heard from people who are allergic to them. The following recipes do not contain bananas, and are still just as tasty, thick and smooth – just as a smoothie should be! The secret is to use other base fruits like mango and papaya instead of banana.

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P a w p a w Sm o o t h i e Submitted by John

Ingredients 1 fresh ripe pawpaw (“custard apple”), peeled and deseeded 2 teaspoons natural honey (to taste) 1 cup vanilla soy yogurt A few ice cubes

Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. NOTE: Pawpaw, sometimes called a custard apple, is a large fruit native to North America. The nutrition information below does not include yogurt. Calories: 294 | Fat: 1g | Protein: 3g | Carbs: 74g | Calcium: 6% | Iron: 1.7mg | Vitamin A: 3% | Vitamin C: 49%

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W i l d Gr e e n s Sp r i n g T o n i c Submitted by Tom from New York, USA

Ingredients 2 cups mixed foraged wild greens (purslane, dandelion, lambsquarter, etc.) 1 cup whole strawberries (fresh or frozen) 2 cups watermelon, cubed 1 cup (8 ounces) brewed green tea, chilled (more or less as needed) Directions Add the tea and watermelon to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smooth. Nutrition information is for 2 cups chopped dandelion greens. Calories: 187 | Fat: 1g | Protein: 5g | Carbs: 44g | Calcium: 21% | Iron: 4.7mg | Vitamin A: 432% | Vitamin C: 165%

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Sp i cy W a t e r m e lo n S m o o t h i e Submitted by Adam from New York, USA

Ingredients 1.5 cups watermelon, cubed 5 blackberries 2 teaspoons dried ginger root 1 tablespoon agave syrup 1/4 teaspoon cinnamon 1/2 cup (4 ounces) oat milk 5 Ice cubes Directions Add all ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutritional information does not include oat milk. Calories: 97 | Fat: 0g | Protein: 2g | Carbs: 23g | Calcium: 7% | Iron: 1.1mg | Vitamin A: 47% | Vitamin C: 30%

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Fr e s h Fi g a n d H a z e ln u t Sm o o t h i e Submitted by Chris from The Netherlands

Ingredients 2 fresh figs 1/2 tablespoon honey or maple syrup 1/4 tablespoon cinnamon 1 teaspoon hazelnut syrup (noisette) 100 ml (about 4 ounces) soy or almond milk Directions Add all ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information will vary depending on the nut milk you use.

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Fr u i t & Fi b e r Gr e e n S m o o t h i e Submitted by Denae from Colorado, USA

Ingredients 1/4 cup whole frozen strawberries 1/4 cup frozen mango chunks 1 small peach, pitted 1 cup (8 ounces) soy milk 2 cups of fresh kale or spinach 1 heaping teaspoon of orange flavored fiber powder (optional) Directions Add all ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. NOTE: This recipe calls for fiber powder, however, fruit and greens have enough fiber on their own. If you are not using fiber powder and want to maximize your fiber, use 1 cup of strawberries, 1 whole mango, 1 medium peach and 1 orange. This will give you 15.9g or 53% of your daily fiber. Nutrition information does not include soy milk or fiber powder. It includes 1 orange and 2 cups chopped kale.

Calories: 224 | Fat: 1g | Protein: 7g | Carbs: 53g | Calcium: 22% | Iron: 3.0mg | Vitamin A: 723% | Vitamin C: 316% | Fi b e r : 9 . 2 g / 3 1 %

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Gr e e n M a n g o L a s si e Submitted Psalm from California, USA

Ingredients 2 handfuls of fresh baby spinach 1 orange, peeled and deseeded 1 mango, peeled and pitted 1 cup (8 ounces) almond milk 1 pitted medjool date, soaked for 20 minutes Directions Add all the ingredients except for the spinach to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the spinach and blend on high for 30 seconds or until the smoothie is creamy. Calories: 283 | Fat: 1g | Protein: 4g | Carbs: 72g | Calcium: 13% | Iron: 2.3mg | Vitamin A: 253% | Vitamin C: 174%

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W a t e r m e lo n - M i n t Sm o o t h i e Submitted by Jeff from California, USA

Ingredients 2 cups seedless watermelon, chunks 1 cup whole strawberries 5 mint leaves Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 137 | Fat: 0g | Protein: 2g | Carbs: 34g | Calcium: 4% | Iron: 1.3mg | Vitamin A : 59% | Vitamin C: 122%

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St r a w b e r r y - A v o c ad o S m o o t h i e Submitted by Kelly from Connecticut

Ingredients 2 cups whole strawberries 6 ounces soy milk ½ avocado, pitted 1 teaspoon cinnamon 1 teaspoon nutmeg Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include soy milk. Calories: 172 | Fat: 8g | Protein: 2g | Carbs: 26g | Calcium: 4% | Iron: 1.5mg | Vitamin A : 4% | Vitamin C: 194%

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Par t 2: My Ow n Sm oothie Creations Banana Smoothies Bananas are a significant source of energy for me. They fuel my workouts and provide carbohydrates for energy. They are a powerhouse of nutrition and just so happen to add the perfect, creamy texture to my smoothies!

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“ B a n i l la ” Sm o o t h i e Ingredients

2 bananas, peeled 2 inches of vanilla bean (or 2 teaspoons vanilla extract) 1 tablespoon flax seeds, ground 3 large Swiss chard leaves, chopped 2 cups spinach 1/2 teaspoon raw maca powder 6 to 8 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 300 | Fat: 4g | Protein: 8g | Carbs: 64g | Calcium: 14% | Iron: 5.2% | Vitamin A: 486% | Vitamin C: 90%

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Ch o c o l a t e - V a n i l l a L o v e S m o o t h i e Ingredients 3 bananas, peeled 3 tablespoons raw cacao powder 2 teaspoons grated vanilla bean (or extract) 8 to 10 ounces of filtered water Directions Add all the ingredients to you blender and blend on high for 30 seconds or until smooth. The amount of iron will vary depending on the brand of cacao powder you use. Calories: 375 | Fat: 4g | Protein: 6g | Carbs: 90g | Calcium: 2% | Iron: N/A | Vitamin A: 8% | Vitamin C: 34%

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Cr e a m y Co c o n u t - B a n a n a S m o o t h i e Ingredients 2 bananas, peeled 6 ounces of coconut milk 1 mango, peeled and pitted 1 tablespoon cacao powder 3 cups Swiss chard (or other leafy green) 4 to 6 ounces of filtered water

Directions Add the bananas, mango and water to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the rest of the ingredients and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include coconut milk or cacao. Cacao can be v ery high in iron, but it depends on the brand you buy. Calories: 377 | Fat: 2g | Protein: 6g | Carbs: 96g | Calcium: 7% | Iron: N/A | Vitamin A: 278% | Vitamin C: 123%

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B e t t e r T h a n O r a n g e J u i ce Sm o o t h i e Ingredients 3 oranges, peeled and deseeded 1 banana, peeled 2 cups fresh kale 1 teaspoon maca powder 4 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 377 | Fat: 1g | Protein: 9g | Carbs: 93g | Calcium: 31% | Iron: 3.1mg | Vitamin A: 724% | Vitamin C: 466%

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S w e e t B a n a n a - Co c o S m o o t h i e Ingredients 3 bananas, peeled 4 medjool dates, soaked for 20 minutes 8 ounces of coconut milk 2 cups fresh baby spinach (or other leafy green) Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include coconut milk. Calories: 594 | Fat: 1g | Protein: 7g | Carbs: 155g | Calcium: 12% | Iron: 3.4mg | Vitamin A: 200% | Vitamin C: 53%

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B a n a n a - K a le Sm o o t h i e Ingredients 2 bananas, peeled 2 tablespoons hemp seeds 2 cups blueberries 1 cup fresh kale, chopped 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 492 | Fat: 9g | Protein: 11g | Carbs: 106g | Calcium: 10% | Iron: 4.4 | Vitamin A: 354% | Vitamin C: 144%

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M i n t - Ba n a n a S m o o t h i e Ingredients 2 bananas, peeled 5 sprigs of mint 1 cup fresh baby spinach (or other leafy green) 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 216 | Fat: 0g | Protein: 3g | Carbs: 54g | Calcium: 3% | Iron: 1.4mg | Vitamin A: 99% | Vitamin C: 32%

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These are some of my favorite banana-free smoothie recipes. As you can see, avocado, apples and mangoes also make excellent base fruits.

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P ea r - A v o c a d o Sm o o t h i e Ingredients 2 pears, corded 1/4 avocado, pitted 1 teaspoon lime juice 4 ounces of filtered water Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 296 | Fat: 7g | Protein: 2g | Carbs: 62g | Calcium: 4% | Iron: 1.1mg | Vitamin A: 6% | Vitamin C: 33%

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D a n d e l i o n Gr e e n S m o o t h i e Ingredients 1 apple, cored 2 cups pineapple, cubed 2 cups dandelion greens (or kale) 4 to 6 ounces of water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information if with 2 cups chopped dandelion greens. Calories: 309 | Fat: 1g | Protein: 5g | Carbs: 78g | Calcium: 22% | Iron: 4.6mg | Vitamin A: 382% | Vitamin C: 227%

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M a n g o - P e a c h Sm o o t h i e Ingredients 1 mango, peeled and pitted 2 peaches, pitted 2 cups fresh baby spinach (or other leafy green) 4 to 6 ounces vanilla hemp or almond milk Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 265 | Fat: 1g | Protein: 5g | Carbs: 65g | Calcium: 8% | Iron: 2.6mg | Vitamin A: 273% | Vitamin C: 104%

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S t r a w b e r r y - Ch e r r y G o d d e s s Ingredients 1 cup whole strawberries 1 cup cherries, pitted (fresh or frozen) 1 apple, cored 2 teaspoons cacao nibs 4 to 6 ounces of filtered water Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. The amount of iron will vary depending on the cacao you use. Calories: 295 | Fat: 5g | Protein: 4g | Carbs: 63g | Calcium: 4% | Iron: mg | Vitamin A: 7% | Vitamin C: 120%

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Antioxidant Smoothies These delicious and potent smoothie recipes use berries, red grapes and other fruits like pomegranates that are especially rich in disease-fighting antioxidants. NOTES: Açaí Berry: The nutrition information for açaí berry smoothie recipes are approximate. Since açaí berry does not appear in the USDA Nutrient Database, it was not included in the nutrition information I provided for each recipe. Açaí berry powder, juice and whole, fresh açaí berries will have different nutrient profiles due to differences in processing and freshness. P o m e g r a n a t e : To juice a pomegranate if you don’t have a juicer, simply empty the seeds in a strainer and mash them with a spoon. Make sure you place a metal bowl under the strainer. Pomegranate juice stains, so be careful!

You can use bottled pomegranate juice but I prefer juicing it myself since it will not have been pasteurized and I know that it’s fresh and the most potent in antioxidants.

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Ch i a S e e d - R e d G r a p e S m o o t h i e Ingredients 1 cup red grapes 2 teaspoons chia seeds, soaked for about 10 minutes 2 bananas, peeled 2 cups fresh spinach, chopped 1 tablespoon ground sesame seeds 4 to 5 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 426 | Fat: 8g | Protein: 8g | Carbs: 89g | Calcium: 18% | Iron: mg | Vitamin A: 196% | Vitamin C: 60%

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Co c o n u t - B e r r y Sm o o t h i e Ingredients 1 cup red grapes 1 cup blueberries 1/4 cup almonds, soaked for 8 hours 8 ounces of coconut milk (or use coconut water) Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include coconut milk. Calories: 381 | Fat: 18g | Protein: 8g | Carbs: 54g | Calcium: 11% | Iron: 2.7mg | Vitamin A: 6% | Vitamin C: 21%

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Po m e g r a n a t e - Be r r y S m o o t h i e Ingredients 1/2 cup fresh pomegranate juice (about 2 pomegranates) 1 cup blueberries (fresh or frozen) 1 bananas, peeled 1/2 cup blackberries 1/2 head of romaine lettuce 2 ounces of almond milk (unsweetened, plain) 2 tablespoons chia seeds, soaked for 10 minutes Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include almond milk. Calories: 383 | Fat: 4g | Protein: 8g | Carbs: 86g | Calcium: 17% | Iron: 4.8mg | Vitamin A: 924% | Vitamin C: 137%

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M a n g o - A ça íB e r r y S m o o t h i e Ingredients 1 mango, peeled and pitted 1 banana, peeled 3.5 ounces frozen açaí berry puree (or 3 tablespoons açaí berry juice) 1/2 head organic romaine lettuce 4 to 6 ounces filtered water Directions Add the banana, mango, açaí berry juice and water to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the lettuce and blend on high for 30 seconds or until the smoothie is creamy. Calories: 345 | Fat: 2g | Protein: 10g | Carbs: 82g | Calcium: 19% | Iron: 6.6mg | Vitamin A: 1873% | Vitamin C: 242%

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P o m e g r a n a t e B e r r y Pr o t e i n Sh o t Ingredients 1/2 cup fresh pomegranate juice 1 cup frozen wild blueberries 2 tablespoons goji berries, soaked for 20 minutes 2 bananas, peeled 1 scoop hemp or rice protein powder (optional) 1/2 teaspoon maca (optional) 2 ounces of filtered water (optional if needed) Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information is with 1 scoop/serving of rice protein powder. Check the label of your protein powder for specific protein amounts. Calories: 210 | Fat: 0g | Protein: 13g | Carbs: 53g | Calcium: 1% | Iron: 0.6mg | Vitamin A: 5% | Vitamin C: 23%

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B l u e b e r r y a n d A ça íB e r r y S m o o t h i e Ingredients 3.5 ounces frozen açaí berry puree (or 3 tablespoons açaí berry juice) 1 cup blueberries 8 ounces of almond milk 1 large banana, peeled 1/2 head organic romaine lettuce 1/2 cup organic red grapes Directions Add all the ingredients except for the lettuce to your blender and hit the “pulse” button a few times. Next, add the lettuce and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include almond milk or açaí berry . Calories: 281 | Fat: 1g | Protein: 5g | Carbs: 70g | Calcium: 12% | Iron: 4.4mg | Vitamin A: 916% | Vitamin C: 107%

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A ça íw i t h S t r a w b e r r y a n d B l u e b e r r y Ingredients 1/2 cup organic sliced strawberries 1/2 cup frozen wild blueberries 3.5 ounces frozen açaí berry puree (or 1 ounce açaí berry juice) 2 bananas, peeled 4 to 5 ounces of filtered water Directions Add the ingredients to your blender and blend on high for 30 seconds or until smooth. Nutrition information does not include açaí berry. Calories: 272 | Fat: 1g | Protein: 3g | Carbs: 69g | Calcium: 3% | Iron: 1.4mg | Vitamin A: 7% | Vitamin C: 78%

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B la c k b e r r y - Gr a p e Sm o o t h i e Ingredients 1 cup red grapes 1 cup blackberries 1 bananas, peeled 1 small head of romaine lettuce, chopped 2 ounces filtered water if needed Directions Add all the ingredients except for the lettuce to your blender and hit the “pulse” button a few times. Next, add the lettuce and blend on high for 30 seconds or until the smoothie is creamy. Calories: 377 | Fat: 3g | Protein: 12g | Carbs: 88g | Calcium: 22% | Iron: 7.8mg | Vitamin A: 1834% | Vitamin C: 230%

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St r a w b e r r y - B la ck b e r r y Sm o o t h i e Ingredients 1 cup blackberries 1 banana, peeled 1 cup whole strawberries 1/2 head romaine lettuce, chopped 1/2 teaspoon maca powder 4 ounces of fresh pomegranate juice Directions Add all the ingredients except for the lettuce to your blender and hit the “pulse” button a few times. Next, add the lettuce and blend on high for 30 seconds or until the smoothie is creamy. Calories: 342 | Fat: 2g | Protein: 9g | Carbs: 80g | Calcium: 15% | Iron: 5.5mg | Vitamin A: 927% | Vitamin C: 232%

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M a n g o - A ça ça íB e r r y S m o o t h i e Ingredients 1 mango 1 banana 3.5 ounces frozen açaí berry puree (or 3 tablespoons ta blespoons açaí berry juice) 1/2 head romaine lettuce 2 to 4 ounces filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include açaí berry. Calories: 345 | Fat: 2g | Protein: 10g | Carbs: 82g | Calcium: 19% | Iron: 6.6mg | Vitamin A: 1873% | Vitamin C: 242%

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Su p e r A n t i o x i d a n t B l a st Sm o o t h i e Ingredients 2 ounces (1/4 cup) fresh pomegranate juice juice (one large pomegranate.) 3.5 ounces frozen açaí berry puree (or 3 tablespoons açaí berry juice) 2 cups red grapes 2 bananas, peeled Directions Add all the ingredients to your blender and blend b lend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include açaí berry. Calories: 456 | Fat: 1g | Protein: 5g | Carbs: 117g | Calcium: 4% | Iron: 2.0mg | Vitamin A: 14% | Vitamin C: 64%

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Ra s p b e r r y - Ch e r r y S m o o t h i e Ingredients 1 cup raspberries 2 cups frozen cherries, pitted 2 bananas, peeled 4 ounces filtered water (optional if needed) Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 371 | Fat: 1g | Protein: 5g | Carbs: 93g | Calcium: 5% | Iron: 2.0mg | Vitamin A: 10% | Vitamin C: 71%

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Tropical Smoothies

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Our favorite fruits are tropical fruits. Mangoes, pineapples, bananas, papaya – I use them every day in both smoothies and fruit salads. Some of these recipes call for young coconut and durian. Both of these fruits can be found in most Asian markets. Fresh durian is only available twice a year, but we’ve found frozen works just as well. Thaw durian completely before using it in any smoothie recipe.

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Co c o n u t - P i n e a p p l e S m o o t h i e Ingredients 1 cup (8 ounces) coconut milk (or water) 1 cup pineapple, cubed 1 banana, peeled 2 cups fresh baby spinach (or other leafy green) 1 celery stalk, chopped Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include coconut milk. Calories: 207 | Fat: 0g | Protein: 4g | Carbs: 51g | Calcium: 9% | Iron: 2.5mg | Vitamin A: 199% | Vitamin C: 119%

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O r a n g e - V a n i l l a Sm o o t h i e Ingredients 3 oranges, peeled and deseeded 1/2 cup (4 ounces) vanilla hemp or almond milk 2 frozen bananas (thawed slightly) 2 cups fresh baby spinach (or other leafy green) Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include nut milk. Calories: 429 | Fat: 1g | Protein: 8g | Carbs: 108g | Calcium: 25% | Iron: 2.8 mg | Vitamin A: 292% | Vitamin C: 381%

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M a n g o - Co c o n u t S m o o t h i e Ingredients 1 mango, peeled and pitted Meat from 1 young green or Thai coconut 1 kiwi, peeled 2 cups fresh baby spinach (or other leafy green) 8 ounces coconut water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 376 | Fat: 4g | Protein: 7g | Carbs: 83g | Calcium: 27% | Iron: 2.1mg | Vitamin A: 242% | Vitamin C: 154%

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M a n g o - O r a n g e Sm o o t h i e Ingredients 1 large mango, peeled 1 orange, peeled and deseeded 2 frozen bananas, thawed slightly 1 teaspoon flax seed 2 cups fresh baby spinach (or other leafy green) 4 to 8 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If you don’t have a high-speed blender, you’ll want to grind the flax seeds in a coffee grinder before adding them to your smoothie. Calories: 445 | Fat: 3g | Protein: 7g | Carbs: 109g | Calcium: 16% | Iron: 2.9mg | Vitamin A: 330% | Vitamin C: 237%

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B a n a n a - Co c o n u t Sm o o t h i e Ingredients 1 banana, peeled water and meat from 1 young green or Thai coconut 2 cups fresh baby spinach (or other leafy green) 1/2 cup fresh pineapple, cubed Directions Add all the ingredients except for the spinach to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the spinach and blend on high for 30 seconds or until the smoothie is creamy. Calories: 345 | Fat: 4g | Protein: 7g | Carbs: 75g | Calcium: 25% | Iron: 2.2mg | Vitamin A: 246% | Vitamin C: 89%

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Tropical fusion smoothies are smoothies with mixed tropical and non-tropical ingredients as the dominant flavors. You take two fruits that would never grow near each other and blend them into a unique smoothie. Think crisp, fall New England apples mixed with young, tropical coconut. Or sweet, tropical papaya blended with tart, northern strawberries. You get the picture!

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St r a w b e r r y - P in e a p p l e Sm o o t h i e Ingredients 1 cup pineapple, cubed 1 cup strawberries (fresh or frozen) 1 small peach, pitted 1 teaspoon flax seed 2 cups fresh spinach, chopped 4 to 6 ounces of almond milk Directions Add all the ingredients except for the spinach to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the spinach and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If you don’t have a high-speed blender, you’ll want to grind the flax seeds in a coffee grinder before adding them to your smoothie. Nutrition information does not include almond milk. Calories: 197 | Fat: 2g | Protein: 3g | Carbs: 46g | Calcium: 6% | Iron: 1.6mg | Vitamin A: 23% | Vitamin C: 230%

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n o i n t i o d i E t i d d n 2 E –

d s n e o p i c c e e S R – e i s e h t p i o c o e m R S e i s h u t o o i c o i l m e S D n d e n e a r G y h y t l s a e E H

P in e a p p l e B e r r y S m o o t h i e Ingredients 1 cup pineapple, cubed 1/2 cup whole strawberries (fresh or frozen) 1/2 cup blueberries 1 banana, peeled 1 orange, peeled and deseeded 2 cups fresh baby spinach (or other leafy green) 4 to 6 ounces of water or coconut water Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 335 | Fat: 1g | Protein: 6g | Carbs: 84g | Calcium: 16% | Iron: 3.1mg | Vitamin A: 265% | Vitamin C: 318%

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S t r a w b e r r y - Co c o n u t Gr e e n Sm o o t h i e Ingredients Meat from one young green or Thai coconut 1 and 1/2 cups whole strawberries 1 teaspoon vanilla extract (or 1 inch grated vanilla bean) 2 cups or handfuls of fresh, baby spinach (or other green) 4 to 6 ounces of almond milk Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include almond milk. Calories: 281 | Fat: 4g | Protein: 7g | Carbs: 55g| Calcium: 26% | Iron: 2.5mg | Vitamin A: 242% | Vitamin C: 192%

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P a ss io n F r u i t a n d P i n e a p p l e Smoothie Ingredients 2 passion fruits, peeled 1 mango, peeled and pitted 1 cup pineapple, cubed 2 cups fresh baby spinach, chopped 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 265 | Fat: 1g | Protein: 4g | Carbs: 67g | Calcium: 11% | Iron: 2.9mg | Vitamin A: 333% | Vitamin C: 218%

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D u r i an - St r a w b e r r y S m o o t h i e Ingredients 1 cup durian (fresh or thawed) 1 cup whole strawberries 1 tablespoon flax seeds 6 to 8 ounces of filtered water Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. NOTE: If you don’t have a high-speed blender, you’ll want to grind the flax seeds in a coffee grinder before adding them to your smoothie. Calories: 458 | Fat: 17g | Protein: 6g | Carbs: 79g | Calcium: 6% | Iron: 2.2mg | Vitamin A: 5% | Vitamin C: 177%

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O r a n g e - Gi n g e r S m o o t h i e Ingredients 2 oranges, peeled and deseeded 1 inch ginger, grated 1 pear, cored 1/2 head romaine lettuce, chopped 1/2 cup (4 ounces) rice milk Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include rice milk. Calories: 295 | Fat: 1g | Protein: 7g | Carbs: 73g | Calcium: 24% | Iron: 3.7mg | Vitamin A: 1200% | Vitamin C: 331%

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St r a w b e r r y - M a n g o W i t h a H i n t o f P in e a p p l e S m o o t h i e Ingredients 2 1/2 cups whole strawberries 1 cup pineapple, cubed 1 large ripe mango, peeled and pitted 1/2 head romaine lettuce, chopped 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 385 | Fat: 2g | Protein: 7g | Carbs: 94g | Calcium: 20% | Iron: 5.3mg | Vitamin A: 1242% | Vitamin C: 564%

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Ra s p b e r r y - P i n e a p p l e Sm o o t h i e Ingredients 2 cups raspberries 1 cup pineapple, cubed 3 cups fresh spinach, chopped 1 banana, peeled (optional to thicken) 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include banana, as it i s an optional ingredient. Calories: 231 | Fat: 2g | Protein: 6g | Carbs: 54g | Calcium: 17% | Iron: 4.6mg | Vitamin A: 369% | Vitamin C: 225%

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Vegetable Fusion

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Vegetable fusion smoothies are less sweet than the typical fruit-based creations. There are several advantages to a veggie smoothie. For one, you are getting more minerals. The other is that you can create smoothies that are lower on the glycemic index, which is great for those watching their sugar intake.

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Ca r r o t - A p r i c o t S m o o t h i e Ingredients 6 apricots, peeled and pitted 2 medium carrots or 1 cup grated/shredded 1 mango, peeled and pitted 4 to 6 ounces of filtered water

Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 285 | Fat: 1 | Protein: 5g | Carbs: 70g | Calcium: 9% | Iron: 1.5mg | Vitamin A: 1115% | Vitamin C: 114%

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T o m a t o Sm o o t h i e Ingredients 1 cucumber, chopped 1 large tomato 1 mango, peeled and pitted 6 sun-dried tomatoes (soaked for 25 minutes) 2 to 4 ounces of filtered water Directions Add all the ingredients to your blender and blend on high for 30 seconds or until the smoothie is creamy. Calories: 243 | Fat: 1g | Protein: 6g | Carbs: 54g | Calcium: 10% | Iron: 2.7mg | Vitamin A: 151% | Vitamin C: 125%

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Cu c u m b e r - K i w i G r e e n S m o o t h i e Ingredients 1 large cucumber, chopped 3 kiwifruits, peeled 1 pear, cored 1/2 bunch of Swiss chard, chopped 1/2 head of romaine lettuce, chopped 4 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 334 | Fat: 2g | Protein: 9g | Carbs: 80g | Calcium: 26% | Iron: 5.5mg | Vitamin A: 1286% | Vitamin C: 392%

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Ca r r o t - O r a n g e Sm o o t h i e Ingredients 2 oranges, peeled and deseeded 1 apple, cored 2 cups fresh baby spinach (or other leafy green) 2 medium carrots, chopped 4 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 295 | Fat: 1g | Protein: 5g | Carbs: 74g | Calcium: 23% | Iron:2.6mg | Vitamin A: 1149% | Vitamin C: 264%

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B e e t Sm o o t h i e Ingredients 1 beet, chopped 2 oranges, peeled and deseeded 1 cup pineapples, cubed 1 banana, peeled 1 cup dandelion greens, chopped 4 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 409 | Fat: 1g | Protein: 9g | Carbs: 101g | Calcium: 37% | Iron: 5.2mg | Vitamin A: 517% | Vitamin C: 396%

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Ca r r o t - A p p l e G r e e n S m o o t h i e Ingredients 2 medium carrots, chopped 2 apples, cored 1 cup dandelion greens, chopped 1/2 cucumber, chopped 4 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 271 | Fat: 1 g | Protein: 3g | Carbs: 68g | Calcium: 17% | Iron: 2.7mg | Vitamin A: 1124% | Vitamin C: 60%

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Re f r e s h in g Gr e e n Sm o o t h i e Ingredients 1/2 cucumber, chopped 2 cups Swiss chard, chopped (or other leafy green) 2 stalks of celery, chopped 1 medium peach, pitted 1 medium orange, peeled and deseeded 1/4 avocado 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 256 | Fat: 8g | Protein: 6g | Carbs: 46g | Calcium: 14% | Iron: 2.7mg | Vitamin A: 194% | Vitamin C: 140%

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Ca l c i u m - R i c h T r o p i c a l O r a n g e Smoothie Ingredients 2 oranges, peeled and deseeded 2 cups or large handfuls of kale, chopped 1 cup pineapple, cubed 2 teaspoons chia seeds, soaked for 10 minutes 2 to 3 ounces of filtered water (optional if needed) Directions Add all the ingredients except for the kale to your blender and hit the “pulse” button a few times. Next, add the kale and blend on high for 30 seconds or until the smoothie is creamy. Calories: 333 | Fat: 4g | Protein: 9g | Carbs: 74g | Calcium: 38% | Iron: 3.1mg | Vitamin A: 917% | Vitamin C: 540%

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Su p e r Gr e e n G o o d n e s s Sm o o t h i e Ingredients 1 cup pineapple, cubed 1/2 mango, peeled and pitted 2 teaspoons spirulina 1 cup dandelion greens, chopped 1/4 avocado 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 257 | Fat: 8g | Protein: 4g | Carbs: 48g | Calcium: 14% | Iron: 2.9mg | Vitamin A: 281% | Vitamin C: 176%

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Berry Smoothies

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Berries are high in antioxidants and they are also very flavorful. Berries contain phytochemicals and flavonoids that may help prevent some forms of cancer. During the summer months when berries are fresh and usually on sale, I buy extra of them so I can have them all year long.

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Ra s p b e r r y a n d Go j i B e r r y Sm o o t h i e Ingredients 1 cup raspberries 1 large mango, peeled and pitted 2 cups fresh baby spinach, chopped (or other leafy green) 4 ounces of almond milk 2 tablespoons goji berries, soaked for 20 minutes Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include almond milk. Calories: 324 | Fat: 2g | Protein: 8g | Carbs: 80g | Calcium: 14% | Iron: 4.9mg | Vitamin A: 525% | Vitamin C: 132%

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B la c k Ra s p b e r r y - B a n a n a S m o o t h i e Ingredients 1 cup of red raspberries 1 cup of blackberries ¼ avocado 2 cups fresh baby spinach, chopped (or other leafy green) 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 220 | Fat: 9g | Protein: 6g | Carbs: 34g | Calcium: 14% | Iron: 3.6mg | Vitamin A: 259% | Vitamin C: 112%

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R a s p b e r r y - P e a r Sm o o t h i e Ingredients 2 cups raspberries 1 pear, cored 2 cups fresh baby spinach, chopped(or other leafy green) 1 tablespoon sesame seeds, ground 4 to 6 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 232 | Fat: 5g | Protein: 5g | Carbs: 46g | Calcium: 19% | Iron: 4.1mg | Vitamin A: 245% | Vitamin C: 75%

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B lu e b e r r y “ M i l k s h a k e ” Ingredients 2 frozen banana, peeled 4 ounces of vanilla hemp or almond milk 1 cup frozen blueberries Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Nutrition information does not include almond milk. Calories: 281 | Fat: 1g | Protein: 2g | Carbs: 73g | Calcium: 4% | Iron: 1.4mg | Vitamin A: 10% | Vitamin C: 31%

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Ra sp b e r r y - St r a w b e r r y S m o o t h i e Ingredients 2 kiwis, peeled 1 cup whole strawberries 2 cups Swiss chard, chopped 1 tablespoon sesame seeds, ground 1 cup raspberries 4 ounces of filtered water Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 259 | Fat: 6g | Protein: 6g | Carbs: 50g | Calcium: 23% | Iron: 4.5mg | Vitamin A: 196% | Vitamin C: 355%

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Gr a p e - B e r r y Sm o o t h i e Ingredients 2 cups red grapes 1 large pear, cored 1 cup blueberries (fresh or frozen) 1/2 cucumber, chopped 2 cups fresh baby spinach, chopped (or other leafy green) 2 to 4 ounces of filtered water, if needed Directions Add all the ingredients except for the greens to your blender and hit the “pulse” button a few times until you have a rough blend. Next, add the greens and blend on high for 30 seconds or until the smoothie is creamy. Calories: 413 | Fat: 1g | Protein: 5g | Carbs: 107g | Calcium: 15% | Iron: 3.9mg | Vitamin A: 261% | Vitamin C: 86%

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Sm oothie I ndex Par t 1: Read er Subm itt ed Recipes Meal Replacement Smoothies The Green Goddess Meal Replacement Smoothie Watermelon-Blueberry Smoothie Tropical Meal Replacement Smoothie Goji Berry Superfood Smoothie Creamy Vanilla Smoothie Meal Replacement Smoothie 2 Fruit and Veggie Meal Replacement Smoothie

6 7 8 9 10 11 12 13

Tropical Smoothies Pine Rambu Smoothie Strawberry-Orange Smoothie Mango-Pineapple Smoothie Banana-Pineapple Smoothie

15 16 17 18

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Tropical Fusion Smoothies Cherry-Pineapple Smoothie Cherry-Banana Smoothie The Hulk Express Mango-Pineapple Tropical Smoothie Greens and Mango Delight Mango-Kiwi Smoothie Kiwi-Orange Smoothie Orange-Grapefruit Smoothie Pineapple-Grape Smoothie Mango-Pineapple Cherries Green Smoothie Strawberry Goodness

20 21 22 23 24 25 26 27 28 29 30

Superfood Smoothies Super-Duper Iron Booster Chocolate Shake Blackberry-Spirulina Green Cardamon Pod Smoothie Spiced Pear Smoothie Omega-3 Superfood Smoothie Superfood Smoothie Healthy Chocolate Smoothie

32 33 34 35 36 37 38

Vegetable Smoothies The Blood Sandwich Batman's Underpants Veggie Smoothie

40 41 42

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Diane's Wanna-Be CPB Green Smoothie

43

Banana Smoothies Grapey Goodness Avocado-peach Smoothie Mint-Kiwi Smoothie Berry Smoothie Grape-Banana Cranberry-Raspberry Smoothie

45 46 47 48 49 50

Banana-Free Smoothies Pawpaw Smoothie Wild Greens Spring Tonic Spicy Watermelon Smoothie Fresh Fig and Hazelnut smoothie Fruit & Fiber Green Smoothie Green Mango Lassie Watermelon-Mint smoothie Strawberry-Avocado Smoothie

52 53 54 55 56 57 58 59

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Par t 2: My Ow n Sm oothi e Cr eati ons

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Banana Smoothies “Banilla” Smoothie Chocolate-Vanilla Love Smoothie Creamy Coconut Banana Smoothie Better Than Orange Juice Smoothie Sweet Banana-Coco Smoothie Banana-Kale Smoothie Mint-Banana Smoothie

61 62 63 64 65 66 67

Banana-Free Smoothies Pear-Avocado Smoothie Dandelion Green Smoothie Mango-Peach Smoothie Strawberry-Cherry Goddess Smoothie

69 70 71 72

Antioxidant Smoothies Chia Seed-Red Grape Smoothie Coconut Berry Smoothie Pomegranate-Berry Smoothie Mango-Açaí Berry Smoothie Pomegranate Berry Smoothie Blueberry and Açaí Berry Smoothie

74 75 76 77 78 79

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s e p i c e R e i h t o o m S s n u o o i i t i c i d l E e D d n d o n c a e y S h – t l s a e p H

Açaí with Strawberry and Blueberry Smoothie Blackberry-Grape Smoothie Strawberry-Blackberry Smoothie Mango-Açaí Berry Smoothie Super Antioxidant Blast Smoothie Raspberry-Cherry Smoothie

80 81 82 83 84 85

Tropical Smoothies Coconut-Pineapple Orange-Vanilla Mango-Coconut Mango-Orange Smoothie Banana-Coconut

87 88 89 90 91

Tropical Fusion Smoothies Strawberry-Pineapple Smoothie Pineapple-Berry Smoothie Strawberry Coconut Green Smoothie Passion Fruit and Pineapple Smoothie Durian Strawberry Smoothie Orange-Ginger Smoothie Strawberry-Mango with a hint of Pineapple Raspberry-Pineapple Smoothie

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93 94 95 96 97 98 99 100



Vegetable fusion Carrot-Apricot Smoothie Tomato Smoothie Cucumber-Kiwi Green Smoothie Carrot-Orange Smoothie Beet Smoothie Carrot-Apple Green Smoothie Refreshing Green Smoothie Calcium-Rich Orange Smoothie With Kale Super Green Goodness Smoothie

102 103 104 105 106 107 108 109 110

Berry Smoothies Raspberry and Goji Berry Smoohtth Black Raspberry-Banana Raspberry-Pear Smoothie Blueberry “Milkshake” Raspberry-Strawberry Grape-Berry

112 113 114 115 116 117

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100 Healthy Smoothie Recipes 2nd Edition

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