O’Neal, Thomas - Healthy Smoothies Cookbook _ 100 RECIPES_ Low-Carb Green, Alkaline, Detox, Protein-Filled, and Cleanse Smoothies Recipes for Diabetics and to Assist with Weight Loss (2020, Independently published) - li.pdf

HEALTHY SMOOTHIES
COOKBOOK .
100 RECIPES
Breakfast, Low carb, Protein Smoothie
Recipes, Smoothies for Weight Loss and
Alkaline Smoothies, Smoothies for Diabetics,
Green, Detox and Cleanse Smoothies
by Thomas O’Neal
Contents
Introduction
Why Are Smoothies Good for Your Health?
Smoothies: As a Meal Replacement or Just a Snack?
How to Choose Your Blender
How to Make a Smoothie
Best Superfoods for Smoothies
Common Mistakes to Avoid While Making a Smoothie
BREAKFAST SMOOTHIES RECIPES
Almond Smoothie
Banana Oatmeal Smoothie
Strawberry Oatmeal Smoothie
Blackberry Smoothie
Spirulina Blueberry Smoothie
Pear & Blueberry Smoothie
Pineapple & Mango Smoothie
Orange Smoothie
Watermelon Smoothie
LOW-CARB SMOOTHIES RECIPES
Creamy Egg Smoothie
Cheesy Egg Yolk Smoothie
Mocha Smoothie
Minty Chocolate Smoothie
Chocolate Tahini Smoothie
Lettuce & Spinach Smoothie
Green Hemp Smoothie
Coconut Green Smoothie
Creamy Raspberry Smoothie
PROTEIN SMOOTHIES RECIPES
Vanilla Smoothie
Cottage Cheese Smoothie
Chocolaty Egg Smoothie
Mocha Peppermint Smoothie
Beetroot Powder Smoothie
Cranberry Smoothie
Pumpkin Smoothie
Avocado Chia Seed Smoothie
Nutty Spinach Smoothie
Matcha Spinach & Avocado Smoothie
WEIGHT LOSS SMOOTHIES RECIPES
Egg, Tomato & Carrot Smoothie
Strawberry & Beet Smoothie
Cherry Smoothie
Strawberry Smoothie
Banana & Apple Smoothie
Apricot, Peach & Carrot Smoothie
Carrot, Tomato & Celery Smoothie
Apple, Cucumber & Spinach Smoothie
Spinach, Strawberry & Orange Smoothie
Peach & Mango Smoothie
ALKALINE SMOOTHIES RECIPES
Blackberry & Spinach Smoothie
Strawberries Orange Smoothie
Raspberry Smoothie
Banana & Pineapple Smoothie
Papaya Smoothie
Peach & Raspberry Smoothie
Apple Smoothie
Apple, Carrot & Spinach Smoothie
Broccoli & Apple Smoothie
Matcha Acai Smoothie
DIABETIC-FRIENDLY SMOOTHIES RECIPES
Kale & Avocado Smoothie
Spinach & Avocado Smoothie
Kiwi & Avocado Smoothie
Matcha Chia Seed Smoothie
Zucchini & Spinach Smoothie
Greens & Cucumber Smoothie
Avocado & Mint Smoothie
Green Veggies Smoothie
Strawberry & Spinach Smoothie
Kale & Celery Smoothie
GREEN SMOOTHIES RECIPES
Avocado Smoothie
Cucumber & Parsley Smoothie
Grapes Smoothie
Kale & Cucumber Smoothie
Strawberry, Cucumber & Greens Smoothie
Kiwi & Banana Smoothie
Green Sunflower Butter Smoothie
Cucumber & Mint Smoothie
Creamy Greens Smoothie
Cucumber & Lettuce Smoothie
DETOX SMOOTHIES RECIPES
Minty Green Smoothie
Spiced Smoothie
Pineapple & Turmeric Smoothie
Watermelon & Strawberry Smoothie
Grapefruit & Pineapple Smoothie
Berries Yogurt Smoothie
Cherry & Blueberry Smoothie
Pineapple & Cucumber Smoothie
Carrot & Pineapple Smoothie
Cranberry & Grapefruit Smoothie
HIGH-ENERGY SMOOTHIES RECIPES
Date & Almond Smoothie
Chocolaty Peanut Butter Smoothie
Banana Peanut Butter Smoothie
Raspberry Peanut Butter Smoothie
Creamy Blackberry Smoothie
Berries Cream Smoothie
Kiwi & Melon Smoothie
Sweet Potato Smoothie
Pumpkin & Banana Smoothie
Matcha Spinach & Pineapple Smoothie
BRAIN-HEALTHY SMOOTHIES RECIPES
Chocolate Smoothie
Coffee Chia Smoothie
Berries, Kale & Avocado Smoothie
Berries & Pomegranate Smoothie
Blueberry & Avocado Smoothie
Raspberry & Egg Smoothie
Green Pumpkin Seed Smoothie
Lemony Blackberry Smoothie
Cherry Smoothie
Turmeric Fruity Smoothie
Shopping List
Conclusion
Introduction
If there is one easy and quick way to consume all the essential nutrients in a
single drink, then it is probably from smoothies. These healthy and nutritious
drinks are recommended on almost all the health-oriented diet plans due to
the rich combination of ingredients they can provide. There are several ways
to prepare and enjoy a smoothie. It can be made according to your taste
preferences, health needs, and available ingredients. Perhaps, there are
endless ways to enjoy a glass of smoothie. In this cookbook, we will discuss
all the different ways to prepare healthy and delicious smoothies through
amazing smoothie recipes. But before that, let’s have a look at some
important techniques and tips for making them.
Why Are Smoothies Good for Your Health?

Well, smoothies are healthy because of the combination of the nutrients they
can provide in a single serving. Most of the food we eat is cooked or
processed, which usually causes the loss of essential nutrients. The fresh,
raw, and organic ingredients in the smoothies can provide quality nutrients,
and that’s what makes smoothies healthy and nourishing.
1. Detox Your Body
One of the biggest health benefits of a smoothie is that it can help detoxify
your body and help it get rid of toxins and radicals. It happens due to the
antioxidants present in fruits, vegetables, and skins. Normally the smoothies
are made out of uncooked and unprocessed ingredients, which ensure
maximum intake of antioxidants.
2 Reduce Inflammation
Inflammation is usually caused by the oxidants, toxins, and free radicals
circulating in our blood. These toxins can trigger the body’s immune system,
which results in inflammation in different parts of the body both at cellular or
organ level. Smoothies can reduce this inflammation by providing such
antioxidants that remove all the toxins from the blood.
3. Healthy Ingredients
According to health experts, an average adult should consume 400 grams of
fruits and vegetables per day. But in today’s lifestyle, we are more dependent
on processed and fast food, and the fresh fruit and vegetable levels are
extremely low. Smoothies can help you maintain your fruit and vegetable
intake without putting in much effort in cooking and preparation. Moreover,
you have the choice to add as many healthy ingredients as possible to meet
your nutritional needs.
4. Source of Phytonutrients
Phytonutrients are plant-sourced micronutrients that are commonly present in
leafy green vegetables. These phytonutrients can regulate the hormones and
enzymes produced in the body, help remove bad cholesterol, prevent cardiac
diseases, cause weight loss, and boost metabolic rates. These phytonutrients
are often not consumed through a regular diet, but when the vegetables are
blended well with fruits in smoothies, more phytonutrients are added to the
diet. Thus, smoothies through their high phytonutrient content can help
prevent various diseases.
5. Aid Weight Loss
Smoothies only provide clean energy as they are rich in vitamins, minerals,
fibers, and phytonutrients; all the macros present in the smoothies are in a
very balanced amount. And these nutrients aid the fat burning process by
increasing metabolic rates. People who reduce the amount of solid food and
start consuming more smoothies live not only a healthy life but also an active
one with a perfect body mass index.
6. Improves Digestion
Fibers are responsible for improving the bowel movement in the digestive
tract, which then indirectly improves digestion. Smoothies are rich in fiber,
which then helps improve digestion. They are also a rich source of macro and
micronutrients, which nourishes the friendly gut bacteria living in the human
intestines.
7. Lower Cholesterol
The antioxidants and phytonutrients present in the smoothies are responsible
for removing the blood cholesterol from the body. They help the body to
process these low-density lipoproteins and regulate hormones and enzymes
which remove these molecules out of the blood and cleanse it.
8. Increased Fiber Consumption
On average, a human adult must consume 25–38grams of fiber per day. But
the food we consume routinely does not offer much fiber. Smoothies, on the
other hand, are a rich source of fiber; hence, they can drastically increase the
fiber intake of a person and can help him meet his target.
Smoothies: As a Meal Replacement or Just
a Snack?
Well, you cannot really replace a complete or full meal with a smoothie as
the latter does not provide as many calories as the former. Smoothies can
only replace a meal when you are living a special diet with low caloric
servings. However, all types of smoothies can easily replace a snack. Snacks
are usually consumed in between two meals in order to gain quick energy for
a short time. When you replace snacks with smoothies, you don’t only get
clean energy, but you also get to have a variety of macro and micronutrients
due to the different combinations of ingredients used in each smoothie. There
are different types of smoothies that you can consume instead of a snack.
1.Fruit Smoothies
These smoothies give you a flavorsome combination of different fruits with
milk, cream, water, or superfoods like nuts and seeds. They contain more
fiber and carbs. Fruit smoothies are generally more refreshing and delicious.
2.Green Smoothies
These smoothies are known for their rich fiber and phytonutrient content as
they are made out of leafy green vegetables. These smoothies are more
effective for weight loss. Kale, spinach, parsley, celery, coriander, etc., are
usually added to these smoothies along with water, milk, or a cream base.
3.Protein Smoothies
These smoothies are extremely healthy and helpful for those who are looking
for a protein-rich diet and working hard to develop strong and healthy body
muscles. You can increase the protein content of the smoothies by adding
more cheese, cream, eggs, cream cheese, nuts, seeds, and protein powder.
How to Choose Your Blender

Blending is a basic and important step of smoothie making. Without having a
quality blender at home, you cannot have a good, smooth, and creamy
smoothie to enjoy. That is why a smoothie lover must also know a decent
amount about the blender he will need to make those smoothies. While there
are tons of blender options out there, you can follow the following standard
criterion.
1. Blending Power
The blending powder makes all the difference, there are several low-quality
blenders out there that look fancy, but they don’t have good blending power.
As a result, the smoothie blended in such a blender is not smooth and well
mixed. So, you need a blender that has a minimum of 500 watts of power or
more. Blenders with this power range can grind and blend all types of
vegetables and fruits—whether fresh or frozen—easily. Such blenders are
also tough enough to crush solid ice.
2. Size and Material
When it comes to a smoothie blender, the size and material cannot be
overlooked. A suitable size of the blender can ensure that you get the perfect
amount of smoothie every time. It should be large enough to accommodate
all the smoothie ingredients but small enough for you to handle easily.
Similarly, the material of the blender jug should be good enough to sustain
different cold and warm temperatures, plus the plastic or other materials used
in the blender should be food-friendly as well as free from any harmful
chemicals or microplastics.
3. Ease and Convenience
While you look for the quality features of a blender, you must also check for
the much-needed ease and convenience while buying one. It is important to
have a blender jug, which can provide good results with minimum efforts and
time. Electric blenders with multiple-sized jugs and ranging blending power
are considered most suitable in this regard. These days, you can also find
bottle blenders, which are battery-driven portable blenders that can be carried
to places. These portable blenders are great for single servings. However, if
portability is not the feature you are looking for, then top-shelf blenders are
highly recommended.
How to Make a Smoothie

Smoothie making seems simple enough, right? Well, it is! And that’s the part
which makes a smoothie preferable over other snacks, besides being healthy
and nutritious. A smoothie can be prepared in no time by following the given
steps:
1. Preparing the Fruits and Vegetables: Frozen or Fresh?
First, you need to prepare the vegetables and fruits according to the recipe of
the smoothie. The vegetables and fruits are available in both frozen and fresh
forms. Seasonal fruits and veggies that are not always available can be used
in their frozen forms. Otherwise, fresh organic fruits and vegetables are
preferable. Once you have chosen the form of these ingredients, then prepare
them for blending. Remove pits or seeds in the fruits, if possible.
2. Choose a Suitable Base Liquid
Fruits and vegetables alone cannot be blended into a smoothie; you always
need a base to blend these ingredients with. You can select the base liquid by
analyzing their nutritional values. For instance, if you want a low carb
smoothie, then you will use almond or coconut milk instead of animal milk.
Or if you want your smoothie to be high in fat, then you will need to add
cream or cream cheese to the base. However, water is often added when low
caloric smoothies are prepared.
3. Try Different Flavors
In most smoothies, certain additional ingredients are added sometimes to add
more flavors or to increase the nutritional values of the smoothie. Different
sweeteners are used for flavor like sugar, brown sugar, honey, low-carb
stevia, Swerve, erythritol, molasses, powdered honey, etc. Citric juice or
other liquids can also be added in this regard. Nuts, seeds, protein powder,
matcha powder, chia seeds, green tea liquid, chocolate, cookie crumbs, etc.,
are other side ingredients that often used in smoothies for good taste and
health.
4. Blend! Blend! Blend!
Once all the ingredients are ready for the recipe, the next important step is to
bring them together in a blender. You can add everything at once before
blending, or if certain ingredients need soaking, then give them a soaking
time before blending them with other ingredients. Remember, all smoothies
have a creamy, smooth, and thick consistency, so it has to be maintained
during blending. The final blended smoothie should come out lump-free.
5. Chill and Serve
Often, ice is crushed with other ingredients of a smoothie to make it chill and
cold, but if you have missed that part, then you can refrigerate your smoothie
for an hour, at least. When it is chilled well, serve it in suitable serving
glasses with your favorite toppings. Choose the smoothie toppings according
to the ingredients used in its basic recipe.
Best Superfoods for Smoothies

Superfood is that high energy, nutritious ingredients that can add great
nutritional value even when used in smaller quantities. Superfoods are paired
with different combinations of fruits and vegetables to fill in the nutritional
gaps and provide the dieter all the much-needed nutrients. The commonly
used superfoods for smoothies include the following:
1. Hemp Seeds
Go for these little seeds to add a protein boost to your routine smoothies. A
three-tablespoon serving of matcha can add ten grams of protein to each
serving, which is more than enough to meet your protein needs. In this
serving, you can also get ten grams of omega-3 fatty acids, which can support
your heart and brain health.
2. Goji Berries
The red-orange berries will definitely add some sweetness to a smoothie. And
they also have a number of nutrients as well. They are packed with
zeaxanthin, an antioxidant commonly known to improve eyesight and health.
Gojis have a good amount of fiber—about 2 ½ grams per two tablespoons of
serving.
3. Cacao
Cacao powder, or cocoa powder, are two words that are interchangeably
used, but you should know that cacao is the raw, less-processed variety of
cocoa, and due to this minimal processing, the cacao is rich in flavonoids.
These are the antioxidants that have shown to boost blood flow to the brain.
Moreover, cacao also has anti-inflammatory properties.
4. Chia Seeds
Like hemp seed, these small seeds are also packed proteins, omega-3s, and
fiber. A two-tablespoon serving can provide six grams of proteins, ten grams
of fiber, and five grams of omega 3s. They are also good for meeting your
nutritional need for minerals like iron and magnesium.
5.Turmeric
It is a commonly used Indian spice that is added to food for its endless health
benefits. The yellow-colored spice can make your drink super healthy and
delicious for sure. Turmeric also contains curcumin, which is an anti-
inflammatory compound, and the research has suggested that turmeric can
also help relieve sore or painful joints.
6.Collagen
You know that collagen is basically a protein that actually supports and
promotes good, smooth, and healthy skin. Collagen is largely available in a
separate powder form, which is edible and healthy; you can add this powder
to your smoothie.
7.Camu Camu
The pale orange powder, Camu Camu, is packed with vitamin C. A single
teaspoon of Camu Camu can provide 2,400 milligrams of vitamin C per
serving, which is about thirty times more than an orange. That is considered
great and healthy for your skin, as vitamin C helps fight against skin damage
caused by the UV rays coming from the sun, and it also boosts the production
of the skin-smoothing collagen.
8.Maqui
It is a dark purple powder, which provides more of the antioxidants than
other fruits like blueberries, acai berries, pomegranates, or blackberries.
Maqui is rich in anthocyanins, which a family of phytonutrients that have
been seen to have a preventive effect against heart problems and cancer
formation. It might help your strength against a common cold or flu; a few
pieces of evidence suggest that anthocyanins also have antimicrobial
properties.
9.Matcha
If you often visit a coffee shop, then you must be familiar with this matcha
green powder. As the matcha powder is a concentrated form of green tea, it is
packed with antioxidants like ECGC, which has been used to prevent tumor
formation in human cells and reduce the risk for certain types of cancers.
Studies have revealed that it has strong anti-infective properties, and it helps
boost metabolism in the body.
Common Mistakes to Avoid While Making
a Smoothie
Here are some common mistakes that most people commit while making
smoothies:
1. Adding More Fruit Than Needed
Remember, fruits are a rich source of sugars and carbs, and some fruits have
a high glycemic index like mangoes, watermelon, pineapple, etc. More sugar
or carbs are not healthy for people living with health conditions like obesity,
diabetes, or insulin resistance. Therefore, it is important to keep the fruit
intake balanced and avoid adding an excessive amount of fruit to the
smoothie. For instance, add only a handful of berries to a single serving of
smoothie or half a cup of other fruits per serving to keep the sugar balanced
controlled and maintained.
2. Losing Portion Control
The important part is to keep track of the portion size at the time of each
serving. If you are making a smoothie to replace a snack, then it should only
contain 6–8 fl. oz., whereas if you are serving a smoothie instead of a meal,
then it should be around 10–12 fl. Oz. to provide you all the much-needed
calories.
3. Adding More Sugar
Sugar and sweeteners like honey, maple syrup, molasses, etc., may add the
desired sweetness to the smoothie, but when you overdo the quantity of sugar
in a smoothie, it can drastically increase its carb values, which are hazardous
for health. It is better to properly measure out the exact amount of sugar,
which is 1–2 teaspoons per serving before adding it to the smoothie.
Similarly, add only one date per glass of smoothie. In this way, the sweetness
and nutritional values will both be maintained.
4. Overlooking the Dietary Needs
Make sure that you are making your smoothies using all the different food
categories. Most people assume that smoothies can only be made out of
fruits, which limits their choices. However, there are other groups of food as
well from which you can pick and choose your desired ingredients like
vegetables, butter, dairy, seeds, and nuts, etc.
5. Longer Storage
Remember that the fruits and vegetables and the milky or creamy base that is
used in the smoothie are all perishable food items, which means that they can
get spoiled earlier than other items. So, you cannot leave a smoothie in the
refrigerator for days. It can only be refrigerated in a closed container for one
or two days.
BREAKFAST SMOOTHIES
RECIPES
Almond Smoothie
Ingredients
➢ ¾ cup almonds, chopped
➢ ½ cup heavy cream
➢ 2 teaspoons almond butter
➢ ¼ teaspoon vanilla extract
➢ 7–8 drops liquid stevia
➢ 1 cup unsweetened almond milk
➢ ¼ cup ice cubes
How to Prepare
1. Add all the ingredients in a high-power blender and pulse until
creamy.
2. Pour the smoothie into two glasses and serve immediately.
Preparation time: 10 minutes
Total time: 10 minutes
Servings: 2
Nutritional Values
➢ Calories 364
➢ Total Fat 31.9 g
➢ Saturated Fat 4.3 g
➢ Cholesterol 11 mg
➢ Sodium 111 mg
➢ Total Carbs 13.6 g
➢ Fiber 6.6 g
➢ Sugar 3.5 g
➢ Protein 11.9 g
Banana Oatmeal Smoothie
Ingredients
➢ 1½ frozen bananas, peeled and sliced
➢ ½ cup old-fashioned oats
➢ 2 tablespoons peanut butter
➢ 1 tablespoon chia seeds
➢ 1½ tablespoons honey
➢ 1½ cups unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 340
➢ Sodium 211 mg
➢ Fiber 7.3 g
➢ Sugar 25.5 g
➢ Protein 9.1 g
Strawberry Oatmeal Smoothie
Ingredients
➢ 1½ cups frozen strawberries
➢ 1 medium banana, peeled and sliced
➢ ¼ cup old-fashioned oats
➢ 1 cup plain Greek yogurt
➢ ¾ cup unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 227
➢ Total Fat 4 g
➢ Sodium 155 mg
➢ Fiber 5.1 g
➢ Sugar 21.2 g
➢ Protein 10 g
Blackberry Smoothie
Ingredients
➢ 1 cup frozen blackberries
➢ 1 large frozen banana, peeled and sliced
➢ 1/8 teaspoon vanilla extract
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 114
➢ Total 3.2 g
➢ Sodium 136 mg
➢ Fiber 6.1 g
➢ Sugar 10.8 g
➢ Protein 2.4 g
Spirulina Blueberry Smoothie
Ingredients
➢ 1½ cups fresh blueberries
➢ 2 teaspoons blue spirulina powder
➢ ½ cup ice cubes
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 99
➢ Total Fat 3.2 g
➢ Sodium 160 mg
➢ Fiber 3.5 g
➢ Sugar 10.9 g
➢ Protein 2.9 g
Pear & Blueberry Smoothie
Ingredients
➢ 1 Asian pear; peeled, cored, and chopped
➢ 1 cup frozen blueberries
➢ 2 Medjool dates, pitted
➢ 3 tablespoons raw cashews
➢ 1 tablespoons hemp seeds
➢ 1¼ cups water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 240
➢ Total Fat 8.1 g
➢ Sodium 8 mg
➢ Fiber 6 g
➢ Sugar 28.8 g
➢ Protein 4.8 g
Pineapple & Mango Smoothie
Ingredients
➢ ½ cup mango; peeled, pitted, and chopped
➢ ½ cup pineapple chunks
➢ ½ cup plain Greek yogurt
➢ ¾ cup fresh orange juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 132
➢ Total Fat 1.2 g
➢ Sodium 45 mg
➢ Fiber 1.4 g
➢ Sugar 21.9 g
➢ Protein 4.7 g
Orange Smoothie
Ingredients
➢ 2 medium oranges; peeled, seeded, and sectioned
➢ 2 tablespoons honey
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 170
➢ Total Fat 2 g
➢ Sodium 91 mg
➢ Fiber 5 g
➢ Sugar 34.5 g
➢ Protein 2.3 g
Watermelon Smoothie
Ingredients
➢ 6½ cups seedless watermelon, chopped roughly
➢ 3 tablespoons fresh lime juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 150
➢ Total Fat 0.7 g
➢ Sodium 6 mg
➢ Fiber 1.9 g
➢ Sugar 30.3 g
➢ Protein 2.9 g
LOW-CARB SMOOTHIES
RECIPES
Creamy Egg Smoothie
Ingredients
➢ 4 eggs
➢ ½ cup heavy whipping cream
➢ 4 tablespoons cream cheese, softened
➢ 1–2 tablespoons erythritol
➢ ½ teaspoon vanilla extract
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 302
➢ Saturated Fat 14 g
➢ Sodium 194 mg
➢ Total Carbs 2.2g
➢ Fiber 0 g
➢ Sugar 0.9 g
➢ Protein 13.2 g
Cheesy Egg Yolk Smoothie
Ingredients
➢ 4 large egg yolks
➢ 1 cup mascarpone cheese
➢ 1 tablespoon coconut oil
➢ 1 tablespoon erythritol
➢ 1 teaspoon vanilla extract
➢ ½ cup filtered water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 653
➢ Total Fat 63.1g
➢ Sodium 17 mg
➢ Fiber 0 g
➢ Sugar 0.5 g
➢ Protein 10.9 g
Mocha Smoothie
Ingredients
➢ 2 teaspoons instant espresso powder
➢ 2–3 tablespoons erythritol
➢ 2 teaspoons cacao powder
➢ 1 cup ice cubes
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 68
➢ Total Fat 2.8 g
➢ Sodium 133 mg
➢ Total Carbs 6 g
➢ Fiber 1 g
➢ Sugar 4.3 g
➢ Protein 4.3 g
Minty Chocolate Smoothie
Ingredients
➢ ½ ounce unsweetened dark chocolate, chopped
➢ 1 tablespoon fresh mint leaves
➢ 2 tablespoons whipped cream
➢ 1¼ cups unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 119
➢ Sodium 121 mg
➢ Fiber 1.8 g
➢ Sugar 0.1 g
➢ Protein 2 g
Chocolate Tahini Smoothie
Ingredients
➢ 1 tablespoon tahini
➢ 2 tablespoons cacao powder
➢ 8 drops liquid stevia
➢ 14 ounces chilled water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 161
➢ Sodium 20 mg
➢ Fiber 2.2 g
➢ Sugar 0.1 g
➢ Protein 2.9 g
Lettuce & Spinach Smoothie
Ingredients:
➢ 2 cups romaine lettuce, chopped
➢ 2 cups fresh baby spinach
➢ ¼ cup fresh mint leaves
➢ 2 tablespoons fresh lemon juice
➢ 1½ cups filtered water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 23
➢ Total Fat 0.4 g
➢ Sodium 33 mg
➢ Total Carbs 4 g
➢ Fiber 1.9 g
➢ Sugar 1 g
➢ Protein 1.6 g
Green Hemp Smoothie
Ingredients
➢ 1 tablespoon raw hemp seeds, shelled
➢ ½ of avocado; peeled, pitted, and chopped
➢ ¼ teaspoon ground cinnamon
➢ 2 cups chilled water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 140
➢ Sodium 27 mg
➢ Total Carbs 6 g
➢ Fiber 4.5 g
➢ Sugar 0.4 g
➢ Protein 3.5 g
Coconut Green Smoothie
Ingredients
➢ 2 cups fresh spinach
➢ 1 (1-inch) piece fresh ginger, peeled
➢ ¼ cup unsweetened ground coconut
➢ ¼ teaspoon salt
➢ 1½ cup unsweetened almond milk
➢ 1 cup ice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 79
➢ Total Fat 6.2 g
➢ Sodium 454 mg
➢ Fiber 2.8 g
➢ Sugar 0.8 g
➢ Protein 2.5 g
Creamy Raspberry Smoothie
Ingredients
➢ ½ cup fresh raspberries
➢ 3 tablespoons heavy whipping cream
➢ 1/3 ounce cream cheese
➢ ½ cup ice, crushed
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 130
➢ Sodium 113 mg
➢ Fiber 2.5 g
➢ Sugar 1.4 g
➢ Protein 1.7 g
PROTEIN SMOOTHIES RECIPES
Vanilla Smoothie
Ingredients
➢ ½ cup unsweetened vanilla whey protein powder
➢ 4 tablespoons almond butter
➢ 2 teaspoons vanilla extract
➢ 2 cups unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 355
➢ Sodium 231 mg
➢ Fiber 4.2 g
➢ Sugar 3.2 g
➢ Protein 29.8 g
Cottage Cheese Smoothie
Ingredients
➢ ½ cup cottage cheese
➢ 1 tablespoon natural peanut butter
➢ 2 scoops unsweetened whey protein powder
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 240
➢ Total Fat 8.9 g
➢ Sodium 415 mg
➢ Total Carbs 7 g
➢ Fiber 1.3 g
➢ Sugar 2 g
➢ Protein 33.1 g
Chocolaty Egg Smoothie
Ingredients
➢ 3 large eggs
➢ ¼ cup unsweetened whey protein powder
➢ 2 tablespoons MCT oil
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 380
➢ Sodium 141 mg
➢ Total Carbs 5 g
➢ Fiber 1.5 g
➢ Sugar 1.4 g
➢ Protein 22.1 g
Mocha Peppermint Smoothie
Ingredients
➢ 2 scoops unflavored collagen powder
➢ 1 drop peppermint essential oil
➢ 1 cup brewed coffee, frozen into ice cubes
➢ 1 cup unsweetened coconut milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 340
➢ Total Fat 22 g
➢ Sodium 83 mg
➢ Fiber 3 g
➢ Sugar 2.3 g
➢ Protein 30.6 g
Beetroot Powder Smoothie
Ingredients
➢ 2 scoops unsweetened whey protein powder
➢ 2 teaspoons beetroot powder
➢ 1 tablespoon MCT oil
➢ 1¾ cup unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 208
➢ Sodium 227 mg
➢ Fiber 1.5 g
➢ Sugar 2 g
➢ Protein 23.4 g
Cranberry Smoothie
Ingredients
➢ 1 cup fresh cranberries
➢ 1½ scoops unsweetened protein powder
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 148
➢ Total Fat 3 g
➢ Sodium 311 mg
➢ Fiber 2.6 g
➢ Sugar 2.3 g
➢ Protein 19.6 g
Pumpkin Smoothie
Ingredients
➢ 1 cup canned pumpkin
➢ 1 cup unsweetened whey protein powder
➢ ¼–½ teaspoon stevia powder
➢ ½ teaspoon pumpkin pie spice
➢ 3 cups unsweetened almond milk
➢ 1 cup ice cubes, crushed
How to Prepare

creamy.
2. Pour the smoothie into four glasses and serve immediately.
Servings: 4
Nutritional Values
➢ Calories 171
➢ Total Fat 3.9 g
➢ Sodium 402 mg
➢ Fiber 2.6 g
➢ Sugar 2.2 g
➢ Protein 26.8 g
Avocado Chia Seed Smoothie
Ingredients
➢ ½ of medium avocado; peeled, pitted, and chopped
➢ 1 scoop unflavored collagen powder
➢ 1 tablespoon chia seeds, soaked in 1 cup water for 15 minutes
➢ 1 cup heavy whipping cream
➢ 1 tablespoon almond butter
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 411
➢ Sodium 41 mg
➢ Fiber 4.9 g
➢ Sugar 0.6 g
➢ Protein 18.2 g
Nutty Spinach Smoothie
Ingredients
➢ 2 tablespoons almonds
➢ 2 tablespoons walnuts
➢ 2 scoops unsweetened whey protein
➢ 1 tablespoon psyllium seeds
➢ 1 tablespoon erythritol
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 236
➢ Sodium 217 mg
➢ Fiber 6.2 g
➢ Sugar 3.6 g
➢ Protein 28 g
Matcha Spinach & Avocado Smoothie
Ingredients
➢ 1 small avocado; peeled, pitted, and chopped
➢ 1¼ cups fresh spinach
➢ ½ cup unsweetened vanilla whey protein powder
➢ 2 teaspoons vanilla extract
➢ 1 teaspoon matcha green tea powder
➢ 2 tablespoons golden monk fruit sweetener
➢ 10 ice cubes
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 402
➢ Sodium 294 mg
➢ Fiber 4.2 g
➢ Sugar 0.9 g
➢ Protein 27.6 g
WEIGHT LOSS SMOOTHIES
RECIPES
Egg, Tomato & Carrot Smoothie
Ingredients
➢ 1 cup carrot, peeled and chopped
➢ 1 cup tomato, chopped roughly
➢ 1 boiled egg, peeled
➢ Pinch of salt
➢ 1¼ cups chilled water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 70
➢ Total Fat 2.4 g
➢ Sodium 151 mg
➢ Fiber 2.4 g
➢ Sugar 5.2 g
➢ Protein 4 g
Strawberry & Beet Smoothie
Ingredients
➢ ¾ cup raw red beets, chopped
➢ 1 cup frozen strawberries
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 81
➢ Total Fat 3 g
➢ Sodium 185 mg
➢ Fiber 3.5 g
➢ Sugar 8.6 g
➢ Protein 2.3 g
Cherry Smoothie
Ingredients
➢ 1 cup fresh cherries
➢ Pinch of ground cinnamon
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 75
➢ Total Fat 2.6 g
➢ Sodium 135 mg
➢ Fiber 2.3 g
➢ Sugar 9.5 g
➢ Protein 1.8 g
Strawberry Smoothie
Ingredients
➢ 1 frozen banana, peeled and sliced
➢ ½ cup fresh orange juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 124
➢ Total Fat 2.3 g
➢ Sodium 92 mg
➢ Fiber 3.6 g
➢ Sugar 16 g
➢ Protein 2 g
Banana & Apple Smoothie
Ingredients
➢ 1 frozen bananas, peeled and sliced
➢ 1 green apple; peeled, cored, and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 113
➢ Total Fat 2.6 g
➢ Sodium 113 mg
➢ Fiber 3.2 g
➢ Sugar 14.2 g
➢ Protein 1.4 g
Apricot, Peach & Carrot Smoothie
Ingredients
➢ 4 apricots, pitted and chopped
➢ 2 peaches, pitted and chopped
➢ 1 medium carrot, peeled and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 105
➢ Total Fat 0.9 g
➢ Sodium 22 mg
➢ Fiber 4.4 g
➢ Sugar 21.8 g
➢ Protein 2.6 g
Carrot, Tomato & Celery Smoothie
Ingredients
➢ 4 medium tomatoes
➢ 1 large carrot, peeled and chopped
➢ 1 celery stalk, chopped
➢ Pinch of salt
➢ ¼ teaspoon ground black pepper
➢ 2 teaspoons fresh lemon juice
➢ 1 cup ice cubes
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 62
➢ Total Fat 0.6 g
➢ Sodium 122 mg
➢ Fiber 4.1 g
➢ Sugar 8.5 g
➢ Protein 2.6 g
Apple, Cucumber & Spinach Smoothie
Ingredients
➢ 2 large green apples; peeled, cored, and chopped
➢ 1 small cucumber, peeled and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 145
➢ Total Fat 0.7 g
➢ Sodium 29 mg
➢ Fiber 6.8 g
➢ Sugar 25.8 g
➢ Protein 2.4 g
Spinach, Strawberry & Orange Smoothie
Ingredients
➢ 1 cup fresh orange juice
➢ 1 cup water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 86
➢ Total Fat 0.6 g
➢ Sodium 25 mg
➢ Fiber 2.4 g
➢ Sugar 14.1 g
➢ Protein 2.2 g
Peach & Mango Smoothie
Ingredients
➢ 1 cup fresh peach, pitted and chopped
➢ ½ cup frozen mango; peeled, pitted, and cubed
➢ 1 teaspoon honey
➢ ½ cup fat-free plain yogurt
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 119
➢ Total Fat 2.2 g
➢ Sodium 138 mg
➢ Fiber 2.3 g
➢ Sugar 20.2 g
➢ Protein 5.1 g
ALKALINE SMOOTHIES
RECIPES
Blackberry & Spinach Smoothie
Ingredients
➢ ¾ cup fresh blackberries
➢ 2 cups fresh spinach leaves
➢ 1 tablespoon sunflower seeds
➢ 1 tablespoon pumpkin seeds
How to Prepare
creamy.
Servings: 2
Nutritional Values
➢ Calories 97
➢ Total Fat 5.8 g
➢ Sodium 164 mg
➢ Fiber 5.3 g
➢ Sugar 2.9 g
➢ Protein 4.1 g
Strawberries Orange Smoothie
Ingredients
➢ 1 cup fresh strawberries, hulled and sliced
➢ ½ cup fresh raspberries
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 95
➢ Total Fat 0.7 g
➢ Sodium 2 mg
➢ Fiber 3.7 g
➢ Sugar 15.3 g
➢ Protein 1.7 g
Raspberry Smoothie
Ingredients
➢ 1 cup frozen raspberries
➢ 1 scoop unflavored collagen powder
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 174
➢ Total Fat 9.8 g
➢ Sodium 151 mg
➢ Fiber 4.8 g
➢ Sugar 2.7 g
➢ Protein 15.2 g
Banana & Pineapple Smoothie
Ingredients
➢ 1 large frozen banana
➢ 1 cup frozen pineapple chunks
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 125
➢ Total Fat 2.9 g
➢ Sodium 137 mg
➢ Fiber 3.4 g
➢ Sugar 15.4 g
➢ Protein 1.8 g
Papaya Smoothie
Ingredients
➢ 2 cups papaya, peeled and sliced
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 82
➢ Total Fat 2.2 g
➢ Sodium 102 mg
➢ Fiber 3 g
➢ Sugar 11.3 g
➢ Protein 1.2 g
Peach & Raspberry Smoothie
Ingredients
➢ 1 cup frozen peaches
➢ ½ cup frozen raspberries
➢ 2 tablespoons old fashioned oats
➢ 1 cup oat milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 180
➢ Total Fat 1.9 g
➢ Sodium 53 mg
➢ Total Carbs 39 g
➢ Fiber 5.6 g
➢ Sugar 30.2 g
➢ Protein 3.8 g
Apple Smoothie
Ingredients
➢ 1 medium red delicious apple, peeled and sliced
➢ 1 small ripe banana, peeled and sliced
➢ ¼ cup old-fashioned oats
➢ ½ teaspoon ground cinnamon
➢ 1 cup ice cubes
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 179
➢ Total Fat 3.7 g
➢ Sodium 137 mg
➢ Fiber 6.3 g
➢ Sugar 18.9 g
➢ Protein 3 g
Apple, Carrot & Spinach Smoothie
Ingredients
➢ 1 green apple; peeled, cored, and chopped
➢ 1 carrot, peeled and chopped
➢ 2 cups fresh spinach, trimmed and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 81
➢ Total Fat 0.4 g
➢ Sodium 49 mg
➢ Fiber 4.2 g
➢ Sugar 13.6 g
➢ Protein 1.5 g
Broccoli & Apple Smoothie
Ingredients
➢ 1 large green apple; peeled, cored, and chopped
➢ ½ cup broccoli florets, chopped
➢ 2 cups fresh kale leaves
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 99
➢ Total Fat 0.3 g
➢ Sodium 38 mg
➢ Fiber 4.3 g
➢ Sugar 12 g
➢ Protein 2.9 g
Matcha Acai Smoothie
Ingredients
➢ ½ of medium avocado
➢ 1 pack unsweetened acai puree
➢ 2 tablespoons almond butter
➢ 2 tablespoons matcha green tea powder
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 305
➢ Sodium 500 mg
➢ Fiber 7.5 g
➢ Sugar 1.2 g
➢ Protein 7.1 g
DIABETIC-FRIENDLY
SMOOTHIES RECIPES
Kale & Avocado Smoothie
Ingredients
➢ 2 cups fresh baby kale
➢ 1 tablespoon raw hemp seeds, shelled
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 163
➢ Total 11.8 g
➢ Sodium 32 mg
➢ Fiber 5 g
➢ Sugar 0.6 g
➢ Protein 5.3 g
Spinach & Avocado Smoothie
Ingredients
➢ ½ of large avocado; peeled, pitted, and chopped roughly
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 153
➢ Sodium 162 mg
➢ Fiber 5.2 g
➢ Sugar 0.4 g
➢ Protein 2.7 g
Kiwi & Avocado Smoothie
Ingredients
➢ 1 kiwi, peeled and chopped
➢ 1 cup cucumber, peeled and chopped
➢ 2 cups fresh baby kale
➢ 2 cups filtered water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 185
➢ Sodium 38 mg
➢ Fiber 7 g
➢ Sugar 4.6 g
➢ Protein 4.2 g
Matcha Chia Seed Smoothie
Ingredients
➢ 2 tablespoons chia seeds
➢ 2 teaspoons matcha green tea powder
➢ ½ teaspoon fresh lime juice
➢ ¼ cup coconut yogurt
➢ 1¼ cups unsweetened coconut milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 276
➢ Sodium 54 mg
➢ Fiber 2.5 g
➢ Sugar 4.8 g
➢ Protein 4.9 g
Zucchini & Spinach Smoothie
Ingredients
➢ 1 small zucchini, peeled and sliced
➢ ¾ cup fresh spinach, chopped
➢ 1 teaspoon ground cinnamon
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 45
➢ Total Fat 2.8 g
➢ Sodium 150 mg
➢ Fiber 2.3 g
➢ Sugar 1.1 g
➢ Protein 1.8 g
Greens & Cucumber Smoothie
Ingredients
➢ 1 large cucumber, peeled and chopped
➢ 2 cups fresh baby greens
➢ 2 cups chilled unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 72
➢ Total Fat 3.8 g
➢ Sodium 190 mg
➢ Fiber 2.9 g
➢ Sugar 2.9 g
➢ Protein 2.7 g
Avocado & Mint Smoothie
Ingredients
➢ 1 avocado; peeled, pitted, and chopped
➢ 12–14 fresh large mint leaves
➢ ¼ cup ice, crushed
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 214
➢ Sodium 45 mg
➢ Fiber 8.9 g
➢ Sugar 0.4 g
➢ Protein 3.3 g
Green Veggies Smoothie
Ingredients
➢ 1 cup fresh spinach
➢ ¼ cup broccoli florets, chopped
➢ ¼ cup green cabbage, chopped
➢ ½ of small green bell pepper, seeded and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 19
➢ Total Fat 0.2 g
➢ Sodium 18 mg
➢ Fiber 1.3 g
➢ Sugar 2 g
➢ Protein 1.2 g
Strawberry & Spinach Smoothie
Ingredients
➢ ¾ cup frozen strawberries, sliced
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 54
➢ Total Fat 2.9 g
➢ Sodium 159 mg
➢ Fiber 2.5 g
➢ Sugar 2.8 g
➢ Protein 2 g
Kale & Celery Smoothie
Ingredients
➢ 2 cups fresh kale
➢ 1 celery stalk
➢ 1 teaspoon fresh ginger, peeled and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 170
➢ Sodium 174 mg
➢ Fiber 5.4 g
➢ Sugar 0.4 g
➢ Protein 3.8 g
GREEN SMOOTHIES RECIPES
Avocado Smoothie
Ingredients
➢ 1 large avocado, pitted and sliced
➢ 1 tablespoon fresh lime juice
➢ ½ cup coconut water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 181
➢ Sodium 158 mg
➢ Fiber 6.1 g
➢ Sugar 1.9 g
➢ Protein 2.3 g
Cucumber & Parsley Smoothie
Ingredients
➢ 2 cups cucumber, peeled and chopped
➢ 2 cups fresh parsley
➢ 1 (1-inch) piece fresh ginger root, peeled and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 44
➢ Total Fat 0.8 g
➢ Sodium 39 mg
➢ Fiber 2.7 g
➢ Sugar 2.6 g
➢ Protein 2.7 g
Grapes Smoothie
Ingredients
➢ 2 cups seedless green grapes
➢ 1 tablespoon honey
➢ ½ cup fresh apple juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 196
➢ Total Fat 1.8 g
➢ Sodium 96 mg
➢ Fiber 1.8 g
➢ Sugar 40.2 g
➢ Protein 0.6 g
Kale & Cucumber Smoothie
Ingredients
➢ 2 teaspoons green spirulina powder
➢ 1½ cups fresh kale
➢ 1 cup cucumber, peeled and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 84
➢ Total Fat 4.1 g
➢ Sodium 182 mg
➢ Fiber 3.1 g
➢ Sugar 0.9 g
➢ Protein 4.7 g
Strawberry, Cucumber & Greens Smoothie
Ingredients
➢ 1 cup fresh strawberries, hulled and sliced
➢ 1 cup fresh kale, trimmed and chopped
➢ 1 cup fresh spinach, chopped
➢ ½ cucumber, peeled and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 84
➢ Total Fat 3 g
➢ Sodium 164 mg
➢ Fiber 3.4 g
➢ Sugar 4.9 g
➢ Protein 3.2 g
Kiwi & Banana Smoothie
Ingredients
➢ 1 large frozen banana, peeled and sliced
➢ 3 kiwis, peeled and sliced
➢ 1 cup fat-free plain yogurt
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 185
➢ Total Fat 0.9 g
➢ Sodium 90 mg
➢ Fiber 5.2 g
➢ Sugar 18.6 g
➢ Protein 7 g
Green Sunflower Butter Smoothie
Ingredients
➢ 1 avocado; peeled, pitted, and chopped
➢ 1 scoop unflavored collagen protein powder
➢ 1 tablespoon sunflower seed butter
➢ ½ tablespoon MCT oil
➢ 1 cup ice cubes
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 282
➢ Sodium 126 mg
➢ Fiber 6.9 g
➢ Sugar 0.8 g
➢ Protein 5.6 g
Cucumber & Mint Smoothie
Ingredients
➢ 1 large cucumber, peeled and chopped
➢ 1 cup fresh kale
➢ ¼ cup ice, crushed
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 78
➢ Total Fat 3 g
➢ Sodium 159 mg
➢ Fiber 2.8 g
➢ Sugar 2.8 g
➢ Protein 3.2 g
Creamy Greens Smoothie
Ingredients
➢ 1 cup fresh baby spinach
➢ 1 cup fresh baby kale
➢ 1/8 teaspoon ground cinnamon
➢ Pinch of ground cloves
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 208
➢ Sodium 129 mg
➢ Fiber 3.5 g
➢ Sugar 0.4 g
➢ Protein 5 g
Cucumber & Lettuce Smoothie
Ingredients
➢ 1 cucumber, peeled and chopped
➢ 1 cup lettuce leaves
➢ ½ cup fresh mint leaves
➢ 1 tablespoon fresh ginger, grated
➢ 2 cups coconut water
➢ 1 tablespoon fresh lime juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 92
➢ Total Fat 1 g
➢ Sodium 265 mg
➢ Fiber 5.5 g
➢ Sugar 9.1 g
➢ Protein 3.8 g
DETOX SMOOTHIES RECIPES
Minty Green Smoothie
Ingredients
➢ 1 cup fresh kale leaves
➢ ½ of small cucumber, peeled and chopped
➢ 1 tablespoon fresh lemon juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 195
➢ Sodium 137 mg
➢ Fiber 6 g
➢ Sugar 2 g
➢ Protein 5.1 g
Spiced Smoothie
Ingredients
➢ 1 tablespoon ground turmeric
➢ 1 teaspoon ground cinnamon
➢ 1 teaspoon ground ginger
➢ ¼ teaspoon ground cardamom
➢ Pinch of ground black pepper
➢ 2 tablespoons MCT oil
➢ 2 teaspoons stevia powder
➢ 1¾ cups unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 183
➢ Total Fat 20 g
➢ Sodium 159 mg
➢ Fiber 4.9 g
➢ Sugar 0.2 g
➢ Protein 2.8 g
Pineapple & Turmeric Smoothie
Ingredients
➢ 1½ cups pineapple, chopped
➢ 1 (1-inch) piece fresh ginger, peeled and chopped
➢ 1 teaspoon ground turmeric
➢ 1 teaspoon natural immune support
➢ 1 teaspoon chia seeds
➢ 1 cup cold green tea
➢ ½ cup ice, crushed
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 104
➢ Total Fat 1.1 g
➢ Sodium 12 mg
➢ Fiber 2.9 g
➢ Sugar 18.8 g
➢ Protein 1.3 g
Watermelon & Strawberry Smoothie
Ingredients
➢ 1½ cups fresh watermelon, seeded and cubed
➢ ½ of frozen banana, peeled and sliced
➢ 1 tablespoon hemp seeds
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 126
➢ Total Fat 3.9 g
➢ Sodium 93 mg
➢ Fiber 3 g
➢ Sugar 14.1 g
➢ Protein 3.2 g
Grapefruit & Pineapple Smoothie
Ingredients
➢ 3 grapefruit; peeled, seeded, and chopped
➢ ½ cup frozen pineapple chunks
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 112
➢ Total Fat 2.9 g
➢ Sodium 136 mg
➢ Fiber 3.4 g
➢ Sugar 17.5 g
➢ Protein 2.2 g
Berries Yogurt Smoothie
Ingredients
➢ 1½ cups frozen mixed berries
➢ 1 cup plain yogurt
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 206
➢ Total Fat 2.1 g
➢ Sodium 87 mg
➢ Fiber 4 g
➢ Sugar 26.7 g
➢ Protein 8.6 g
Cherry & Blueberry Smoothie
Ingredients
➢ 1¼ cups frozen blueberries
➢ 1 cup frozen unsweetened cherries
➢ 1 small banana, peeled and slice
➢ 6 ounces fat-free plain yogurt
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 203
➢ Total Fat 2.3 g
➢ Sodium 156 mg
➢ Fiber 5.5 g
➢ Sugar 24.7 g
➢ Protein 6.5 g
Pineapple & Cucumber Smoothie
Ingredients
➢ 1 cup pineapple, chopped
➢ 1 cucumber, peeled and chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 193
➢ Total Fat 0.4 g
➢ Sodium 7 mg
➢ Fiber 5.1 g
➢ Sugar 39.2 g
➢ Protein 3.1 g
Carrot & Pineapple Smoothie
Ingredients
➢ 2 cups carrot, peeled and chopped
➢ 2 cups pineapple chunks
➢ 1 tablespoon fresh ginger, grated
➢ 1½ tablespoons fresh lemon juice
➢ 1 cup ice cubes
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 139
➢ Total Fat 0.5 g
➢ Sodium 81 mg
➢ Fiber 5.4 g
➢ Sugar 22 g
➢ Protein 2.1 g
Cranberry & Grapefruit Smoothie
Ingredients
➢ ½ cup fresh cranberries
➢ 2 grapefruit; peeled, seeded, and sectioned
➢ 1 tablespoon agave nectar
➢ ¾ cup fresh orange juice
➢ ½ cup unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 190
➢ Total Fat 1.4 g
➢ Sodium 46 mg
➢ Fiber 4.9 g
➢ Sugar 32.5 g
➢ Protein 2.3 g
HIGH-ENERGY SMOOTHIES
RECIPES
Date & Almond Smoothie
Ingredients
➢ 1 cup Medjool dates, pitted and chopped
➢ ½ cup almonds, chopped
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 418
➢ Sodium 137 mg
➢ Fiber 10.8 g
➢ Sugar 57.4 g
➢ Protein 8 g
Chocolaty Peanut Butter Smoothie
Ingredients
➢ ¼ cup creamy peanut butter
➢ 1 cup heavy cream
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 429
➢ Sodium 261 mg
➢ Fiber 3.9 g
➢ Sugar 3.1 g
➢ Protein 10.8 g
Banana Peanut Butter Smoothie
Ingredients
➢ 2 cups frozen bananas, peeled and sliced
➢ 2 tablespoons all-natural peanut butter
➢ ½ tablespoon ground flax seeds
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 312
➢ Sodium 138 mg
➢ Fiber 5.9 g
➢ Sugar 24 g
➢ Protein 11 g
Raspberry Peanut Butter Smoothie
Ingredients
➢ 1 banana, peeled and sliced
➢ 2 cups fresh raspberries
➢ 2 tablespoons peanut butter
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 278
➢ Sodium 140 mg
➢ Fiber 11.3 g
➢ Sugar 22.3 g
➢ Protein 7.9 g
Creamy Blackberry Smoothie
Ingredients
➢ 1 cup fresh blackberries
➢ ½ cup cream cheese, softened
➢ ½ tablespoon coconut oil
➢ 1 cup chilled water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 366
➢ Sodium 184 mg
➢ Fiber 3.8 g
➢ Sugar 3.7g
➢ Protein 6 g
Berries Cream Smoothie
Ingredients
➢ 1 cup mixed fresh berries
➢ ¾ cup heavy whipping cream
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 268
➢ Sodium 108 mg
➢ Fiber 3 g
➢ Sugar 2.2 g
➢ Protein 1.9 g
Kiwi & Melon Smoothie
Ingredients
➢ 2 kiwi fruit, peeled and chopped
➢ 1 cup honeydew melon, peeled and chopped
➢ ½ teaspoon fresh ginger, chopped
➢ 1½ scoops unsweetened protein powder
➢ ½ tablespoon fresh lime juice
➢ 1¾ cups fresh grape juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 314
➢ Total Fat 1.8 g
➢ Sodium 217 mg
➢ Fiber 3.4 g
➢ Sugar 48.5 g
➢ Protein 22.7 g
Sweet Potato Smoothie
Ingredients
➢ 1 medium frozen banana, peeled and sliced
➢ 1 cup sweet potato puree
➢ 1 teaspoon fresh ginger, chopped
➢ ½ tablespoon flax seeds meal
➢ ¼ teaspoon ground turmeric
➢ ¼ cup fresh orange juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 242
➢ Total Fat 7.5 g
➢ Sodium 128 mg
➢ Fiber 7.1 g
➢ Sugar 16.7 g
➢ Protein 5.7 g
Pumpkin & Banana Smoothie
Ingredients
➢ ¾ cup pumpkin puree
➢ 2 medium frozen bananas, peeled and sliced
➢ ½ teaspoon pumpkin pie spice
➢ 1 scoop unsweetened whey protein powder
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 259
➢ Total Fat 3.7 g
➢ Sodium 271 mg
➢ Fiber 6.3 g
➢ Sugar 21.8 g
➢ Protein 19 g
Matcha Spinach & Pineapple Smoothie
Ingredients
➢ ½ cup frozen pineapple
➢ 1 cup fresh baby spinach
➢ 2 tablespoons honey
➢ 1 teaspoon matcha green tea powder
➢ ½ cup fresh orange juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 297
➢ Sodium 107 mg
➢ Fiber 5 g
➢ Sugar 26.8 g
➢ Protein 2.6 g
BRAIN-HEALTHY SMOOTHIES
RECIPES
Chocolate Smoothie
Ingredients
➢ ½ cup fresh blueberries
➢ 1–2 tablespoons raw cacao nibs
➢ 1 tablespoon ground chia seeds
➢ 1 cup unsweetened cashew milk
How to Prepare
creamy.
Servings: 2
Nutritional Values
➢ Calories 148
➢ Total Fat 4.1 g
➢ Sodium 106 mg
➢ Fiber 6.8 g
➢ Sugar 17.9 g
➢ Protein 3.3 g
Coffee Chia Smoothie
Ingredients
➢ 12 ounces cold brewed coffee
➢ ½ cup unsweetened almond milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 181
➢ Sodium 60 mg
➢ Fiber 1.8 g
➢ Sugar 0 g
➢ Protein 1.8 g
Berries, Kale & Avocado Smoothie
Ingredients
➢ 1 cup fresh kale leaves
➢ ½ of avocado
➢ ½ teaspoon green spirulina powder
➢ 2 cups soy milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 389
➢ Sodium 149 mg
➢ Fiber 9.5 g
➢ Sugar 38.5 g
➢ Protein 12 g
Berries & Pomegranate Smoothie
Ingredients
➢ 2 cups mixed fresh berries
➢ 1¼ cups fresh pomegranate juice
➢ ¾ cup filtered water
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 209
➢ Total Fat 3 g
➢ Sodium 13 mg
➢ Fiber 7.5 g
➢ Sugar 31.3 g
➢ Protein 2.5 g
Blueberry & Avocado Smoothie
Ingredients
➢ 2 cups fresh blueberries
➢ 1 large banana, peeled and sliced
➢ 1 cup fresh cranberry juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 304
➢ Total Fat 12 g
➢ Sodium 5 mg
➢ Fiber 12.3 g
➢ Sugar 25 g
➢ Protein 3.7 g
Raspberry & Egg Smoothie
Ingredients
➢ 1½ cups fresh raspberries
➢ 2 eggs
➢ ½ cup plain yogurt
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 259
➢ Total Fat 7.7 g
➢ Sodium 196 mg
➢ Fiber 8.1 g
➢ Sugar 24.6 g
➢ Protein 11.3 g
Green Pumpkin Seed Smoothie
Ingredients
➢ 2 apples; peeled, cored, and chopped
➢ ¼ cup pumpkin seeds
➢ 1½ tablespoons flax seeds
➢ 1 tablespoon raw wheat germ
➢ 1½ cups fresh apple juice
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 384
➢ Sodium 38 mg
➢ Fiber 10.8 g
➢ Sugar 49.1 g
➢ Protein 8.4 g
Lemony Blackberry Smoothie
Ingredients
➢ 2 cups frozen blackberries
➢ 1 small banana, peeled and sliced
➢ 1 teaspoon lime zest, grated
➢ ½ cup plain yogurt
➢ 1 cup light coconut milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 259
➢ Total Fat 7.6 g
➢ Sodium 83 mg
➢ Fiber 9.1 g
➢ Sugar 29.2 g
➢ Protein 6.1 g
Cherry Smoothie
Ingredients
➢ 2 cup frozen cherries, pitted
➢ 1 medium frozen banana, peeled and sliced
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 154
➢ Total Fat 3.5 g
➢ Sodium 137 mg
➢ Fiber 4.8 g
➢ Sugar 21.2 g
➢ Protein 2.8 g
Turmeric Fruity Smoothie
Ingredients
➢ 2 medium frozen bananas, peeled and sliced
➢ 1 cup frozen mango cubes
➢ 1 teaspoon fresh turmeric, peeled and grated
➢ 1 teaspoon fresh ginger, peeled and grated
➢ 1 tablespoon hemp seeds
➢ 2 cups soy milk
How to Prepare

creamy.
Servings: 2
Nutritional Values
➢ Calories 316
➢ Total Fat 6.9 g
➢ Sodium 128 mg
➢ Fiber 6.3 g
➢ Sugar 35.6 g
➢ Protein 11.4 g
Shopping List
Vegetables
Broccoli
Zucchini
Green cabbage
Green bell pepper
Fresh spinach
Fresh kale
Fresh baby greens
Carrot
Red beets
Sweet potato
Tomatoes
Celery stalk
Cucumbers
Lettuce
Fresh ginger
Fresh turmeric
Fresh mint
Fresh parsley
Fruit
Bananas
Green apple
Red delicious apple
Mango
Pineapple
Papaya
Strawberries
Blackberries
Blueberries
Raspberries
Cranberries
Cherries
Asian pear
Apricots
Peaches
Kiwi
Seedless green grapes
Orange
Grapefruit
Honeydew melon
Watermelon
Pomegranate
Medjool dates
Avocado
Lime
Lemon
Dairy Products
Heavy cream
Heavy whipping cream
Whipped cream
Cream cheese
Mascarpone cheese
Cottage cheese
Yogurt
Spices & Seasoning

Salt
Ground black pepper
Ground turmeric
Ground cinnamon
Ground cloves
Ground ginger
Ground cardamom
Pumpkin pie spice
Extras
Eggs
Unsweetened almond milk
Unsweetened coconut milk
Light coconut milk
Unsweetened cashew milk
Soy milk
Coconut water
Coconut yogurt
Coconut oil
MCT oil
Peppermint essential oil
Almond butter
Peanut butter
Sunflower seed butter
Old-fashioned oats
Almonds
Walnuts
Raw cashews
Chia seeds
Hemp seeds
Sunflower seeds
Pumpkin seeds
Flax seeds
Psyllium seeds
Blue spirulina powder
Green spirulina powder
Natural immune support
Raw wheat germ
Beetroot powder
Honey
Agave nectar
Stevia powder
Liquid stevia
Erythritol
Golden monk fruit sweetener
Vanilla extract
Unsweetened ground coconut
Tahini
Unsweetened dark chocolate
Raw cacao nibs
Cacao powder
Instant espresso powder
Matcha green tea powder
Unsweetened vanilla whey protein powder
Unsweetened whey protein powder
Unflavored collagen powder
Canned pumpkin
Pumpkin puree
Unsweetened acai puree
Conclusion
So, whether you are looking for an energy-boosting glass of super food
smoothie or a protein-rich smoothie, now you have a range of different
options to choose from and make a delicious smoothie serving—anytime,
anywhere! The great news is, all the smoothies shared in this cookbook are
suitable for different diet plans, and you can adjust their taste and nutritional
values according to your personal needs as well. So, whether you have them
at breakfast or serve them during snack time, these smoothies are a perfect
way to complete your menu with clean energy and healthy nutrients. Once
you give this cookbook a complete read, do try the different recipes shared
inside and experience the best of the flavors and rejuvenate your mind and
body!

O’Neal, Thomas - Healthy Smoothies Cookbook _ 100 RECIPES_ Low-Carb Green, Alkaline, Detox, Protein-Filled, and Cleanse Smoothies Recipes for Diabetics and to Assist with Weight Loss (2020, Independently published) - li.pdf

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O’Neal, Thomas - Healthy Smoothies Cookbook _ 100 RECIPES_ Low-Carb Green, Alkaline, Detox, Protein-Filled, and Cleanse Smoothies Recipes for Diabetics and to Assist with Weight Loss (2020, Independently published) - li.pdf

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HEALTHY SMOOTHIES

Why Are Smoothies Good for Your Health?

How to Choose Your Blender

How to Make a Smoothie

Best Superfoods for Smoothies

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