Dreamy (Healthy) Smoothie Recipes

I have been perfecting a number of smoothie recipes for the last several weeks. The reason that I started drinking smoothies was two fold:

• I struggle to find the time to eat breakfast before running out the door in the morning. Smoothies are a quick way to get a filling and nutritious meals that I can drink while getting ready.
• I recently revamped my diet and I have been trying to get 5 servings of veggies and 2-4 servings of fruit. It is a challenge if I do not get at least one of each in before lunch. 

My philosophy for smoothies is generally that it should contain at least one serving of vegetables and one of fruit. I also avoid using fruit juice since it packs a lot of sugar and calories without much in return. Finally, it needs to actually taste good. 

1. The Kitchen Sink

The Kitchen Sink is my general go to breakfast smoothie. It is a little bit of this and a little bit of that. The major pluses are that it is high in protein and includes a serving of fruit and vegetables.

• 2 scoops of protein powder - I use Mt. Capra Double Bonded Protein. Try to find one without any artificial additives or sugar.
• 1 cup low fat kefir or 1 cup of milk (almond, coconut, etc) of your choice and 2 tablespoons of plain greek yogurt
• 1 cup frozen fruit - I like 1/2 a cup of blueberries and 1/2 cup of strawberries
• 1 cup fresh spinach

Additions (optional)

• 1 tablespoon unsweetened coco power
• 1 tablespoon ground flax seed meal
• 1 packet of stevia or 1 tablespoon of honey (I only add when using unflavored protein powder)

For those nervous about adding spinach to a smoothie, the rest of the ingredients conceal the taste. A tablespoon of coco powder also helps and you get all the benefits of dark chocolate without the guilt. Feel free to experiment with other ingredients: Matcha powder, chia seeds, hemp seeds, other fruits, this weeks super food, etc.

2. The Hulk

This smoothie is a bit more challenging for beginners. It is green... Yes!  Green! It is also not for those afraid of veggies in their smoothies or fearful of fat. That being said, avocado have nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid and the big dose of healthy fats keep you full for hours. The sweetness of the banana helps to balance out the tart taste of the kale. I do not think it needs additional sweeteners but you can add a bit of honey or some stevia depending on your taste.  Once you get past the color, it has a dreamy rich texture.

• Half an avocado
• 1 cup low fat kefir or 1 cup of milk (almond, coconut, etc) of your choice and 2 tablespoons of plain greek yogurt
• 1 and a 1/2 cups of fresh kale
• 1 frozen banana  
• 1 tablespoons of honey or a packet of stevia (optional)

3. The Green Machine

This is another green smoothie that might be a bit easier for the faint of heart. It is a good introduction to green smoothies. Since it does not have much protein, I usually pair it with some greek yogurt, a piece toast with goat cheese or a small bowl of oatmeal. It also makes a good afternoon snack with a small handful of nuts.

• 2 cups of fresh spinach
• 1-2 cups of cold water
• 1/2 an apple
• 1/2 a frozen banana 
• a few ice cubes
• 1 tablespoon ground flax seed meal (optional)