Shakes and Smoothies

           For all of the following recipes, unless specified, add ingredients in order listed and blend until smooth.

 Note: All of these can be made into Whey shakes for a super post workout or morning meal. Just add a scoop of Whey

 For fun…

Apricot Smoothie:

1 cup canned apricot halves in light syrup (Substitute similar fruit as desired)

• 6 ice cubes
• 1 cup non-fat plain yogurt
• 3 Tbsp sugar

 

Fast Strawberry Frozen Yogurt:

16 oz. package frozen unsweetened strawberries. (Substitute like frozen fruits as desired)

• ½ cup sugar
• ½ cup non-fat plain yogurt
• 1 Tbsp lemon juice

 Pulse strawberries and sugar in a food processor. Combine yogurt and lemon juice and, with the machine running, pour through feed tube. Process until smooth and cream. Scrape bowl as needed.

 

Healthier versions…

 

No-Milk Shake:

• 1 very ripe, sliced banana
• 1 cup chopped fruit
• ¼ cup water
• 2 tsp. Lemon juice
• honey

 Melon Smoothie:

• 2 Cups 1% milk
• ½ plain low-fat yogurt
• ¾ cup cantalope chunks

 Raspberry-Lime Smoothie:

• 1 cup 1% milk
• ½ cup plain low-fat yogurt
• 1 cup raspberries
• juice of 1 lime

 Variation: Strawberry-Orange: Substitute strawberries for raspberries and 1/3 cup mandarin orange segments for lime juice.

 Non Yogurt Based Smoothies:

Orange-apple smoothie:

• 1 cup orange pieces or ¾ cup orange juice
• 1 cup apple pieces or ¾ cup apple juice  (use fruit pieces for soluble fiber)
• 2 tsp sour cream
• honey to taste

 Athletic High Performance Smoothie:

• 2 cups milk
• 2 Tbsp Tahini or peanut butter
• 1 Tbsp. Honey
• ½ cup rolled oats
• ½ tsp vanilla

 Banana-Peanut Smoothie:

• 2 bananas, sliced
• 1/3 cup peanuts or 2 Tbsp peanut butter
• 1 cup milk
• 1 tsp. Maple syrup
• ¼ tsp. Vanilla

 

Really Healthy… (alter as desired and noted)

Banana-Carob Chip Frosty:

• 2 medium frozen bananas (Peel bananas and wrap in saran wrap. Then freeze.)
• 1 cup frozen soy milk (or regular milk)
• 1 Tbsp natural peanut butter (or regular peanut butter)
• ¼ cup carob chips (or chocolate chips)
• ¾ cup water
• 2 Tbsp Flax Oil (omit if desired)

 Pineapple-Cranberry Smoothie:

• 1 cup chunk pineapple
• 1 medium banana
• 1 cup cranberry juice
• ½ plain non-fat yogurt
• 3 Tbsp raw honey (or regular honey)
• 3 Tbsp Flax Oil*
• 2 cups ice

 

Flax oil any yogurt or milk is said to be an exceptional combination of essential oil and protein. The combination is thought to have a synergistic effect, particularly with the sulfur rich proteins. Such combinations have been used to increase the effectiveness of anti-cancer medications along with benefiting such more minor maladies as dry skin and diet enhancement. (Essential fats are well known to increase metabolic rate)

  Pineapple-Date Smoothie:

• ¾ cup unsweetened pineapple juice
• 5 dates, pitted
• 1 frozen banana
• 3 Tbsp Flax Oil
• 4 Tbsp non-fat plain yogurt
• 3 ice cubes

 Very Cherry Smoothie:

• 2 cups pitted fresh cherries
• 1 cup plain non-fat yogurt
• 2 Tbsp Flax Oil
• 1 Tbsp natural honey
• ¼ tsp vanilla
• 1 cup ice

 Spicy Apple Smoothie:

• 2 apples, peeled
• 1 frozen banana
• ¼ cup raisins
• ¼ tsp natural peanut butter
• 2 Tbsp Flax Oil
• 1 Tbsp raw honey
• pinch cinnamon
• 1 cup water
• 4 ice cubes

 

Nutty Buddy Peanut butter Smoothie:

• 1-cup soy milk
• 1 banana
• 2-Tbsp natural peanut butter
• 2 Tbsp raw honey
• 2 Tbsp plain non-fat yogurt
• 2 Tbsp Flax Oil
• 2 Tbsp Wheat Germ (or granola or other similar appealing crunch)
• ½ tsp vanilla
• 2 cups ice