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Smoothie Recipes.

sweetblood22's picture

Here is a good all around smoothie meal.  I did the nutritional analysis for you.  The first number is the amount in the smoothie, the second number, in the parentheses is what you would need for a 1600 calories per day.  I use a HealthMaster.   That or a vitamix is best. 

1 medium apple
1 medium carrot 
1 banana
3 leaves of romaine 
1 tbs almond butter
1 cup milk
1 tbs flax seed oil
1 tbs protein powder

Total Calories (kcals) 597 -  (1658)
Protein (gm) 17 -  (46)
Carbohydrate (gm) 76 - (130)
Total Fiber (gm) 10 - (25)
Total Fat (gm) 29 -  (13.3 - 23.2)
Saturated Fat (gm) 5.4 (< 6.6)
Monounsaturated Fat (gm) 10 **
Polyunsaturated Fat (gm) 12 **
Linoleic (omega 6) (gm) 4.1 12
Alpha Linolenic (omega 3) (gm) 7.5 (1.1)
Cholesterol (mg) 19 (< 300)
Vitamin A (mcg RAE) 735 - (700)
Vitamin C (mg) 32.7 -  (75)
Vitamin E (mg a-TE) 9.5 - (15)
Thiamin (mg) 0.4 - (1.1)
Riboflavin (mg) 0.8 - (1.1)
Niacin (mg)  4.1 - (14)
Folate (mcg, DFE)  148.4 - (400)
Vitamin B6 (mg) 0.9 - (1.3)
Vitamin B12 (mcg) 1.3 - (2.4)
Calcium (mg) 486.2 - (1000)
Phosphorus (mg) 485 - (700)
Magnesium (mg) 152 - (320)
Iron (mg) 3.2 - (18)
Zinc (mg) 3.1 -  (8)
Selenium (mcg) 11.7 - (55)
Potassium (mg) 1540 - (4700)
Sodium (mg) 288   - ( 1500 - 2300)
** Nutrient has no established recommendation.

Avocados are a great food.  Good fats and good for you:

AVOCADO BANANA BERRY SMOOTHIE

Half a ripe avocado
1 to 1 1/2 frozen bananas
4 to 5 frozen or fresh strawberries
Splash of nut milk
Pinch cardamom
Pinch allspice

PEAR AVOCADO SMOOTHIE

1 large pear, chopped
1/2 cups green grapes
1/4 avocado
2 teaspoons honey
1 teaspoon lemon juice
Blend and top with chopped pecans.

GREEN ENVY AVOCADO SMOOTHIE

1 avocado
2 bananas
2 cups orange juice
1 cup of strawberries (preferably fresh, but frozen will do)
1 cup of orange or strawberry sherbet
1 cup ice

APPLE AND AVOCADO SMOOTHIE

1 Granny Smith apple, cored, skin on
1/2 ripe Hass avocado 
1/2 apple juice 
1/2 cup ice 
3 sprigs mint leaves
1 teaspoon freshly squeezed lime juice

Combine all ingredients together in a blender like Vitamix or HealthMaster. 

AVOCADO BERRY SMOOTHIE

1 medium avocado, peeled and pitted
1 tablespoon cashews, raw 
 1 tablespoon honey
1 cup water 
1/2 cup blueberries, frozen 
6 ice cubes

Blend the avocado, cashews, honey, water, blueberries, and ice together until smooth. Serves 1-2

GREAT SMOOTHIE RECIPES

All of the following smoothies were processed in an emulsifier.   (like a Vitamix or HealthMaster)

1 orange, peeled
1/4  of a cantaloupe
8 oz of Silk coconut milk

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1/4 cantaloupe
1 banana 
1 8oz container of Greek Yogurt
1 tbs of Honey

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1 ripe pear
1 banana
4 oz Silk Almond Milk

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1 banana
1 small can of prune juice
1 small container of yogurt

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1 pear 
1 banana
Chocolate Almond Milk
2 tbs Chocolate Malt Ovaltine

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1 apple
1 pear 
6 oz Almond Milk
1 tbs Almond Butter
1 tbs flaxseed oil 

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1 orange 
1 banana
1 small container of cherry yogurt

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