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Looking for a quick, healthy breakfast with little fuss? Need a mid-day meal on the go or a post-workout pick me up? If your not a culinary artist with loads of time, then try a smoothie!

Whether you enjoy smoothies for breakfast, a snack, meal replacement or even dessert, they're a great way to increase your daily servings of fruits and vegetables. But depending on the ingredients they're made with, smoothies can quickly turn into unhealthy calore-bombs filled with sugar!

The healthiest way to enjoy a smoothie is to make your own so you know how much of and what foods you are getting. Wondering how to make a smoothie? A good smoothies should contain a blend of ingredients with protein and fiber to help keep you full and provide antioxidants, vitamins and minerals.

During June we will be posting some delicious and healthy smoothies for you to try this summer! These protein-rich mash-ups guarantee you’ll be well on your way to some happy slurping. For each recipe, place the ingredients in the order listed and blend until smooth.

Join us on Facebook to be updated when a new concoction goes up! (or you can periodically check back here). Relax and enjoy!


Turn a traditional flavor on it's head with this PB & J Smoothie

This smoothie tastes like everyone's favorite schoolyard sandwich (hold the bread). Wheat germ is the stealth health food here, as it contains a wide range of essential vitamins and minerals including selenium, magnesium, phosphorus and thiamine.

BLEND THIS: (7 ingredients)

1 cup milk
1 scoop plain or vanilla protein powder
2 tbsp wheat germ

1 tbsp peanut butter
1 tsp honey
1/2 tsp vanilla extract
1 cup frozen strawberries

417 calories, 33g protein, 46g carbs, 6g fiber, 15g fat

source: www.menshealth.com


Chocolate Cherry Awesomeness Smoothie

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake!

Either way, workout or no, it's a perfectly decadent smoothie for anyone to enjoy!

BLEND THIS: (7 ingredients)
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cups of spinach
1 tbsp of walnuts
1 tbsp ground flax
1 tbsp cacao nibs or dark cocoa powder

530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)


Iron-Boosting Orange Green Smoothie

Did you know that vitamin-C rich foods, like oranges, enhance iron absoprtion?

Did you also know that fermented foods like yogurt also INCREASE the availability of iron? Even though calcium inhibits iron absorption, fermented foods seem to do the opposite.

More than 30% of the world's population are anemic!! That means weather you gave blood, are a woman, pregnant or a child this smoothie is for you!

The creamy base of banana, the refreshing taste of citrus with the slight tartness of the yogurt...This smoothie is PACKED with nutrition and a treat for everyone, iron deficient or not!

Just add all the ingredients EXCEPT the date and blend! If you want more sweetness, add a date (and more ice if you want), blend again and enjoy!

BLEND THIS: (7 ingredients + 1)

2 cups fresh spinach

1/2 ripe banana previously frozen

1 small navel orange around 125-135 grams, peeled

1/2 cup freshly squeezed orange juice

1/4 cup plain yogurt

1 tbsp chia seeds

3 ice cubes

1/2 Medjool date (optional - add if needed)


Margarita Green Smoothie (with an option to "adult it up")

Rough weekend? Terrible Tuesday? Well you don't need an excuse to whip up this delicious and vitamin packed Margarita Smoothie.

Packed with vitamins A and C, potassium and a good punch of fiber - this one's a cool, refreshing change from banana-based smoothies.

When the weekend comes, eliminate the avocado and add in some tequila for the adult version. Your welcome.

BLEND THIS: ( 8 Ingredients + 2)

½¾ cup coconut water

¼ medium avocado

2 cups fresh spinach

½ medium cucumber with peel

1 lime, peel cut away

½ small orange, peel cut away (optional; adds more sweetness)

½ cup frozen pineapple

1 cup ice

1 Tbsp. hemp seeds (optional)

1 scoop collagen peptides (optional – omit for vegan-friendly)

Source: https://therealfoodrds.com/margarita-green-smoothie/


Migraine Relief Super Smoothie

Suffer from migraines or headaches? Well this is the smoothie for you!

Packed full of good stuff like - anti-inflammtories and magnesium - you'll be saying bye-bye to headaches and hello weekend.

NOTE: Some migraine sufferers can be sensitive to citrus and bananas so substitute out those ingredients below if needed.

BLEND THIS: ( 4 ingredients)

1 cup spinach

1 banana peeled

1/4 cup of raw oats

1 cup of coconut milk


Mental Health Strawberry Oat Smoothie

Anxiety and depression can be a significant burden in our lives and one that should always be taken seriously, even in the early stages. Research continues to show that a proper diet with food that is rich in important nutrients can help you throughout the process and make the battle a little bit easier.

Try this healthy Strawberry Oat Smoothie to help you get your day started and keep you going strong.

BLEND THIS: (5 Ingredients + 1)

1/2 cup unsweetened yogurt

1 large banana

1 cup of strawberries

1 Orange (remove peel)

1 cup oats (raw or cooked)

Optional: 1 teaspoon honey for sweetening


Triple Berry Frozen Smoothies Recipe

For our final smoothie delight, we entice you with some fun and festive Triple Berry Frozen Smoothies. You can give them a go in any size jar or glass for on the go or sitting back and indulging. Theres's a tiny bit more work with 3 layers but TOTALLY worth it!

BLEND THIS:

For the Blue Layer:

1/2 Cup milk or cranberry juice

1 Cup blueberries, fresh or frozen

1 Tablespoon honey

3 oz yogurt (I used Lemon Chobani)

5-8 ice cubes

For the White Layer:

1/2 Cup milk

1 Tablespoon honey

6 oz yogurt (I used Lemon Chobani)

6-8 ice cubes

For the Red Layer:

1/2 Cup milk or cranberry juice

1 Cup strawberries, fresh or frozen

1/2 Cup pitted cherries, fresh or frozen

1 Tablespoon honey

3 oz yogurt (I used Lemon Chobani)

5-8 ice cubes

Directions:

  1. Blend together the ingredients for the blue layer and divide into 3 (or more) glasses. Place in the freezer for 10 minutes.
  2. Repeat for each layer, freezing for at least 10 minutes in between each color. NOTE: Freezing time may vary. Make sure layer is frozen before layering to avoid running together.
  3. Let thaw for 10 minutes before serving.

Notes:

  • Use juice instead of milk for the red and blue layer for a deeper color. Use milk for a lighter color and a bump in protein.
  • As with any smoothie recipe you can flavor to your liking- feel free to omit the honey if it is sweet enough for you without it.

Original recipe and images © In Katrina's Kitchen