Simple Smoothie Recipes [Tasty & Healthy!]

Healthy smoothies are an easy and delicious way to boost your health in many different ways! Some of the benefits of the ingredients in these healthy and simple smoothie recipes include but are not limited to:

  • Aiding with hydration
  • Boosting energy
  • Helping to burn fat
  • Aiding in digestion
  • Reducing cravings
  • Boosting immunity
  • Detoxing the body
  • Boosting intake of needed fiber, vitamins and minerals
  • Improving skin health

What’s more, healthy smoothies provide some great advantages:

  • Variety. Your options are literally endless with so many awesome ingredients to choose from! Your meals will never be boring or bland again.
  • Nutrient Density. A good smoothie recipe packs a huge punch of high-quality protein as well as other essential nutrients from whole foods and fresh fruits and veggies.
  • Convenience. It only takes me 5 minutes to prep for my smoothie and less than 5 minutes to make it and begin enjoying it! And then I’m out the door and on-the-go with my smoothie :).

 

You can choose to drink your smoothie as a meal replacement or a supplement to your current diet. If you use it as a meal replacement, ensure your smoothie recipe is well balanced and includes all of the needed healthy fats, carbohydrates, protein and electrolytes essential to function efficiently.

Smoothie recipes do not have to be complex – you don’t have to go and spend half your paycheck and stock up on tons of ingredients to make them healthy and to get the desired results. If you want simple smoothie recipes that are quick and pack a powerful nutritional punch, look no further! In the following article, I will give smoothie tips and tricks, healthy ingredients to include in your smoothies and simple smoothie recipes your palate will surely adore! Plus, my own personal well balanced smoothie recipe! Let’s blend our way to good health together :).

 

HOMEMADE SMOOTHIES VS. STOREBOUGHT

Simple Smoothie Recipes

So….I’m not going to lie. I absolutely love tropical smoothie cafe. But it can be so expensive! Plus, I prefer more greens than they typically include in their smoothies.

In addition, smoothies sold in stores pre-packaged are generally void of the nutritional benefits that should be packed into a smoothie. Most are loaded with processed sugars, void of healthy fats, contain too little protein and don’t contain an appropriate amount of fresh fruits and veggies. In addition, many of those smoothies have an enormous amount of calories! Other benefits of making your own protein smoothie is:

*Easier on your wallet – by buying your own ingredients and cutting out the middle man, you avoid costly smoothies!

*Control over the ingredients, including your protein quality and amount of protein in each smoothie for your nutritional needs

 

SMOOTHIE TIPS AND TRICKS

These are my top tips for getting the best out of your smoothie!

Simple Smoothie Recipes

1. Invest in a good quality blender that will produce excellent smoothies! A good blender will whip you up a thick delicious smoothie with no chunks in about 45 seconds. A good blender is key to getting all those healthy leafy greens to blend and have a great texture. (Blender review and recommendations to come)

2. Invest in a smoothie bottle -a container to properly store your smoothie for your consumption. You will want to make sure it is the right size and will preserve the smoothies temp/consistency. A 32 oz stainless steel blender bottle does me well. I use a bottle with a large opening but there are some bottles that have a straw – just make sure it is large enough to fit a thick smoothie through!

3. Get a good quality protein powder – depending on your age, activity level and diet – you may benefit from a protein supplement to help meet protein requirements – especially if this is a meal replacement smoothie. (My top choices for protein supplementation are Whey or a blend of the plant-based proteins. Check out my recommendation for the best Whey and the best Plant based protein powders.)

4. Freeze or refrigerate ingredients – this will not only ensure their freshness will last until your next shopping trip but it also limits the need for ice! Frozen banana chunks or other fruit chunks are perfect substitutes.

5. Don’t use added sugars – you don’t need them! The ingredients will be sweet enough :). But if you do want a little extra sweetness, go for all natural sugar or honey. Never use artificial sweeteners – always go for the real deal! Your body will thank you.

6. Add more water or milk (or milk alternatives like almond milk) if your smoothie is too thick for your blender to process. More or less ingredients and liquid can adjust your smoothie to your desired consistency.

7. Add coffee! If you aren’t sensitive to caffeine, you can reap the benefits of it and enjoy the taste by adding coffee (whether pre-brewed or whole beans depending on what you desire)

8. Spice it up. Like many readily available spices, cinnamon offers a host of nutritive properties, and what’s more, studies show that it can help improve carbohydrate metabolism. If you’re feeling a little edgy and want a spicy kick, you may add some cayenne pepper; its active component, capsaicin, has been shown to have metabolism-boosting properties. Turmeric and ginger are two other spices that offer numerous health benefits. You may have some favorites that pair uniquely with some other ingredients.

8. Experiment! Don’t be afraid to play around with ingredients to find a smoothie you will love :). There’s a smoothie for everyone!

9. Focus on adding more greens than fruits for better health and to reduce risk of sugar spikes.

 

SMOOTHIE INGREDIENTS

If you want to play around with other healthy, tasty ingredients to make your own awesome smoothie or need to find a substitute for an ingredient in my recipes, this is the section you want! The ingredients in this section are great to add to smoothies for added taste and offer great nutritional value as well!

Simple Smoothie Recipes

Protein: You will want to make sure you are getting enough protein for your desired goal – whether that be to maintain or build muscle. Ingredients to help with this are: Protein Powders (they come flavored and unflavored), Soy, Quinoa, Amaranth, Buckwheat, Spinach, Guava, Peas, Peanut Butter, teff, triticale, 2% Greek Yogurt, 1% Organic, Grass-Fed Milk, Almonds and chickpeas.

Carbohydrates: Ingredients to include in smoothies that are good carb sources include but are not limited to: Whole fruits, whole grains like oats, and dairy like milk and yogurt.

Fats: Ingredients you can include that are a source of healthy fats include but are not limited to: Avocados, dark chocolate, nuts, peanut butter, and seeds.

Electrolytes: Ingredients to include that are good natural electrolyte boosters include but are not limited to: Coconut water, lemons/lemon juice, and green leafy vegetables.

Water!: Use water to both help create the desired smoothie consistency while helping to provide your body with much needed hydration!

 

 

SIMPLE (AND HEALTHY!) SMOOTHIE RECIPES

The most common use of protein powders are typically protein smoothies. A good, homemade smoothie is packed with protein, healthy fats, and fresh fruits and vegetables, which provide fiber and important health promoting micro-nutrients (e.g., vitamins, minerals) and phytonutrients. All of these recipes are healthy and simple, are well balanced and take less than 10 minutes to grab your ingredients and prepare. Remember to pay attention to certain ingredients if you have an allergy or diet restriction and supplement as needed. In addition, most of these recipes (minus my personal recipe) lack greens – I highly recommend adding about 2-3 cups of leafy greens to the recipes that lack them.  They also lack protein powder – so if you are adding that to your smoothie, take into consideration the flavor if it has one and how it will effect the consistency of your smoothie. It may take a couple preparations to find your ideal blend.

 

Strawberry Banana:Simple Smoothie Recipes

⦁ 1 frozen banana
⦁ 1 cup strawberries (fresh or frozen)

⦁ 1/2 cup unsweetened 2% Greek yogurt
⦁ 1 cup unsweetened milk (nut, soy, animal)

 

Tropical Smoothie:

Simple Smoothie Recipes

*1/2 frozen banana

*1/2 cup pineapple (fresh or frozen)
*1/2 cup mango (fresh or frozen)
*1/2 an orange, peeled
*1/2 cup unsweetened Greek yogurt
*1 cup unsweetened milk (nut, soy, animal)

Very Berry Smoothie

Simple Smoothie Recipes

*1 frozen banana

*1 cup mixed frozen berries (fresh or frozen)
*1/2 cup unsweetened Greek yogurt
*1 cup unsweetened milk (nut, soy, animal)

Peanut Butter Smoothie

Simple Smoothie Recipes

*1 frozen banana

*1 tablespoon peanut butter or Pb2 powder
*1/2 cup unsweetened Greek yogurt
*1 cup unsweetened milk (nut, soy, animal)

Chocolate Peanut Butter Smoothie:

Simple Smoothie Recipes

*1 frozen banana

*3 cups of spinach/kale mix
*1 tablespoon peanut butter
*1 tablespoon cacoa powder
*1/2 cup unsweetened Greek yogurt
*1 cup unsweetened milk (nut, soy, animal)
*Honey for extra sweetness as needed

Cherry Pomegranate Detox Smoothie:

Simple Smoothie Recipes

*1 frozen banana
*1/2 cup sour cherries
*1/2 cup pomegranate seeds
*1 cup unsweetened milk (nut, soy, animal)

Green Power Smoothie:

Simple Smoothie Recipes

*1 frozen banana
*1/2 cup green grapes
*1 kiwi, peeled
*1 cup baby spinach leaves
*1 cup unsweetened milk (nut, soy, animal)

Apple Cinnamon Smoothie:

Simple Smoothie Recipes

• 1 unsweetened vanilla almond milk
• 1 Granny Smith apple (cored, sliced)
• ½ – 1 whole frozen banana (depending on your desired consistency)
• 1 tsp cinnamon
• stevia or honey (to taste)

Banana Split Smoothie:

Simple Smoothie Recipes

• 1 cup unsweetened vanilla almond milk
• 1 frozen banana
• ½ cup frozen pineapple chunks
• 5 frozen strawberries
• 1 tsp pure cocoa powder
• Ice if desired

Carrot Cake Smoothie:

Simple Smoothie Recipes

• 1 cup unsweetened vanilla almond milk
• 1 frozen banana
• ½ cup carrots
• 2 tbsp flaxseed meal
• ½ tsp vanilla extract
• ½ tsp each of cinnamon and nutmeg
•Ice if desired

Chocolate Cherry Smoothie:

Simple Smoothie Recipes

•1 tsp cacoa
• 1 cup unsweetened chocolate almond milk
• ½ cup fat-free yogurt
• 1 cup frozen cherries
• 1 tbsp honey
• 5 ice cube

Creamy Peach Smoothie:

Simple Smoothie Recipes

• 1 tsp vanilla extract)
• ½ cup fat-free plain yogurt
• 1 cup water
• 1 peach (pitted and sliced)
• 2 tbsp honey
• 5 ice cubes

Honey Raspberry Smoothie:

Simple Smoothie Recipes

•1 tsp vanilla extract
• ½ cup fat-free plain yogurt
• 1 cup water
• 1 cup frozen raspberries
• 1 frozen banana
• 1 tbsp honey

Veggie Lover’s Smoothie:

Simple Smoothie Recipes

•1 tsp vanilla extract)
• 1 cup unsweetened almond milk
• ½ cup nonfat Greek yogurt
• 2 cup spinach
• 1 tomato (small)
• ¼ cup each: carrot shreds, onion, avocado, cucumber
• ½ oz cashews
• 5 ice cubes

Creamy Vanilla Mint Smoothie:

Simple Smoothie Recipes

• 1 tsp vanilla extract)
• 1 cup unsweetened vanilla almond milk
• 3 tbsp heavy whipping cream
• 3-6 drops mint extract
• stevia (to taste)
• 5 ice cubes

 

MY PERSONAL RECIPE

Well balanced and dairy-free!

Very Sherry Green & Berry:

Simple Smoothie Recipes

 

 

*4 cups of frozen baby spinach/kale mix
*1 tablespoon chia seed and flax seed
*1/4 cup of almonds
*1-2 scoop protein powder of your choice (flavored or unflavored) *optional
*2 Slices of frozen mango and/or pineapple
*1 whole frozen banana (stored as chunks)
*1 cup of frozen wild blueberries
*16 oz+ of water as needed for consistency

 

BLEND & ENJOY

 

THE TAKE AWAY

Simple Smoothie Recipes

My lunch every day has looked the same for the past 2 years. I grab my smoothie ingredients, blend them and pour myself a delicious smoothie concoction that leaves me satiated and energized, ready to take on the rest of my day! It takes me all of 5 minutes to make and I sip on it for about an hour. It keeps the 2 pm afternoon slump – or “lunch crash” at bay and leaves me feeling great :). You can play around with recipes and have different ones for every day! If you haven’t tried a smoothie you are truly missing out. It’s so refreshing! Especially in the summer time 🙂 The only con is drinking it in the winter time and being cold! But I just wear a comfy jacket to keep me warm.

If you have any questions or want to share any other healthy, simple smoothie recipes – comment below!

Kind regards,
Sherry S.

 

Sources:
  1. https://pdxscholar.library.pdx.edu/cgi/viewcontent.cgi?article=1973&context=open_access_etds
  2. http://thescienceofeating.com/healthy-drinks/benefits-of-smoothies/

8 thoughts on “Simple Smoothie Recipes [Tasty & Healthy!]”

  1. Hello Josephine! Thank you for visiting and taking the time to share your own experience with smoothies! I am so glad you have found the benefits of including smoothies in ones diet as I have :). I hope there’s a new recipe in the article you are interested in! Feel free to share your experience with it if you try one :).

  2. Hello Liz! Most comments should be give and take! Thank you for visiting and taking the time to comment. I am glad you are enjoying my site and my article on simple smoothie recipes :). I hope you find my other articles insightful! As for the ingredient section in this article – I am sorry you did not find it useful – but that is OK! I would, however, keep it for my readers who are interested in playing with different ingredients to make their own healthy, well balanced smoothies or need to substitute for ingredients in my recipes due to an allergy or diet restriction. There is a method to the madness! lol In any regard – I hope you find a recipe you may enjoy! And good luck with your own site!

  3. Hello Jerimy! Smoothies are an excellent meal replacement if done right! As for a good stainless steel option for your bottle – the Beast by Greens Steel is a fantastic choice (check it out on amazon @ https://amzn.to/2EvnUz6). That particular link goes to the bundle which comes with 2 unbreakable steel straws, a free straw brush to make cleaning even easier & 1 splash proof lid presented in a beautiful Gift Box. You even have multiple colors to choose from to suit your fancy! 🙂

    I do agree we get enough fat in our daily diet in American society today – however, I think more-so of unhealthy fats like saturated and trans fats instead of poly and mono saturated fats. It’s good and vital to get healthy fats in our diet. In addition, depending on your diet you may need more or less of it. All depends!

    Tell me how you like the smoothie! 🙂 And you are quite welcome.

  4. I absolutely love having some smoothies in the morning. It’s a great way to sneak my vegetables and fruits into my diet in a very fun way too.

    Frozen fruits are great in smoothies and yes you are so correct, I can then do without the extra ice, which waters down my smoothie. I try to use my fruits wisely so that there is always a sweet fruit like banana, so I have no need to add sugar, which would defeat the purpose of having a smoothie.
    I appreciate the share of recipes.

  5. This is a Give and Take comment.
    I really enjoyed this post. Thank you. The theme you chose APPEALS to me. The content is engaging. I plan to explore more of your posts later.
    What I would change: the “Smoothie Ingredients for a well balanced diet.”
    I don’t know why, but I wasn’t compelled to READ this section. Yes, I read it, but I dind’t absorb it. Not like the “Tips section.” It’s like the difference of a filling, delicious smoothie and a smoothies that came in a box. Make sense? My site is in it’s infancy. I know it’s social media links don’t work yet *still figuring that out. Cheers!

  6. I love smoothies, and this article just reinforces why. I especially like them as meal replacements.

    Honestly, I’d rather have a smoothie than a meal! I never thought about getting a stainless bottle for my smoothies. Do you have a recommendation?

    Smoothies work well for me as I’m vegetarian, so I will not be adding any meat to my smoothies, lol! But thanks for making the point to remind us to get our protein.

    I will disagree on fats, as I feel like we get enough already. I know that some feel as though a high fat is better.

    I am going to give the ‘Sherry Berry’ a try later today. Thanks for the recipe!

  7. This page provides some awesome recipes that I definitely will be trying. The Cherry Pomegranate smoothie has my name all over it! Just bought a new blender too!! Cheers!!!

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