Kiwi and Kale Smoothie
Kale is low in calories and high in fiber with zero fat. In fact, one cup of kale has only 36 calories yet offers 5 grams of fiber. It’s also filled with so many other nutrients and vitamins, including folate and magnesium. This smoothie recipe packs a flavorful punch that is high in fiber, potassium, manganese, B6, and vitamins A and C.
1 banana, peeled
2 cups fresh cubed pineapple
2 kiwis, peeled and sliced
1½ cups fresh kale leaves
1 (6-ounce) container nonfat plain Greek yogurt
½ scoop protein powder (optional)
¼ cup water
¼ cup unsweetened almond milk
½ cup crushed ice
1 cup frozen mango chunks
In a blender, combine all ingredients and process until smooth. Serve immediately.
Prep: 10 minutes
Yield: 4 servings
Calories per serving: 172 • Fat 0.5 g • Sodium 43 mg • Potassium 847 mg • Carbohydrates 38 g • Fiber 4 g • Protein 8 g
Strawberry-Avocado Smoothie
Boost your immune system with this healthy (and delicious) breakfast. With plenty of B12, B6, and vitamin C, this smoothie helps protect against colds and the flu. And with 8 grams of protein per serving (without any added protein powder), you’re sure to be fueled with energy for the day ahead. If you want to include a scoop of protein powder, add it right after the yogurt so it gets mixed and blended well.
1 (6-ounce) container light strawberry yogurt
1 cup fresh strawberries
½ ripe banana
½ avocado, pitted and sliced
1 teaspoon liquid honey
Crushed ice
In a blender, combine yogurt, strawberries, banana, avocado, honey, and ice. Process until smooth, and serve immediately.
Prep: 5 minutes
Yield: 1 to 2 servings
Calories per serving: 200 • Fat 10 g • Sodium 42 mg Potassium 581 mg • Carbohydrates 26 g • Fiber 6 g Protein 4 g
Banana-Oat Smoothie
This is my daughter, Leigh’s absolute favorite breakfast smoothie recipe. If you like a sweeter smoothie taste, add 2 teaspoons honey.
¾ cup milk of your choice
1 banana, peeled
1 packet plain, dry oatmeal
1 tablespoon protein powder
1 to 2 teaspoons honey
¼ teaspoon cinnamon
Ice
In a blender, combine all ingredients and process until smooth. Serve immediately.
Prep: 5 minutes
Yield: 1 serving
Calories per serving: 300 • Fat 2.2 g • Sodium 100 mg Potassium 820 mg • Carbohydrates 42 g • Fiber 7 g Protein 11 g
Three-Ingredient Coco-Pineapple Smoothie
Full of vitamin C, versatile pineapple is a favorite smoothie ingredient for its health benefits and its refreshing taste. This recipe is high in vitamin C, B6, and fiber yet very low in fat and saturated fat.
¼ to ⅓ cup unsweetened coconut milk
1 frozen banana
1 cup frozen pineapple chunks
Ice cubes (optional)
In a blender, combine coconut milk, banana, and pineapple. Process until smooth. If a thicker consistency is desired, add ice, one cube at a time, and blend until smooth.
* To save money, purchase a whole fresh pineapple to cut into chunks and freeze. Cutting up a pineapple is easy. Lay it down on a cutting board, and trim about 1 inch off the bottom and top. Stand it upright, and slice off the sides, including the dark spots (often called “eyes”). Lay it down again, and quarter it lengthwise. Cut out the hard core, and cut the pineapple into chunks.
Variation: *Add 1 scoop protein powder for additional protein and thickness. Blend it with the coconut milk before adding the remaining ingredients.
Prep: 5 minutes
Yield: 1 serving
Calories per serving: 186 • Fat 0.6 g • Sodium 3 mg • Potassium 602 mg • Carbohydrates 45 g • Fiber 6 g • Protein 2.2 g
Smoothie Tips
• Pour liquids into your smoothie blender first as this will help the blades move easier.
• Choose ripe produce and be sure to wash it thoroughly.
• Use frozen fruit to add to the slushy or creamy consistency of your smoothie.
• Add ice last to create better blending.
• Use frozen bananas to create a colder, thicker smoothie. Slice peeled ripe bananas into pieces, and freeze in individual portions in resealable plastic bags.
• Winter is a good time to make smoothies. Winter greens, citrus, and avocados are great smoothie add-ins.
• Use honey instead of sugar to sweeten smoothie recipes.
