I. Smoothies / Blended Drink Recipes
Basic recipe:
• 1/2 - 1 Cup liquid of choice
• 1 banana (maximum) fresh or frozen in 1" pieces
• 1/4 Cup of other fresh or frozen fruit
• 1 Tbs. of protein powder (or green powders)
Optional ingredients:
• 1 - 2 ice cubes (great for summer cooling)
• Source of EFA (essential fatty acids) from flax or hemp oil or seeds, or soaked chia seeds
• 1 Tbs. of soaked seeds or nuts (e.g. sesame, sunflower, pumpkin, flax seeds; or soaked
almonds or brazil nuts) other nuts do not have to be soaked as they are softer and will
blend easier than almonds or brazil nuts.
Liquid choices:
Desired amount: 1/2 - 1 Cup liquid of choice:
(Note if more than 1 1/4 cup of liquid is used blender can overflow and might leak out
during the blending process)
- Apple Juice
- Orange Juice
- Coffee (Teeccino / Pero / Caf-Lib)
- Yogurt (soy or dairy)
- Milk
- Tofu (blend into liquid first w/ 1/8 cup water)
- Water
Fruit choices:
Desired amount: 1/5 - 1/3 cup of fresh or frozen fruit
(Note: maximum amount of fruit is 1 cup, adjust liquid levels to accommodate)
- Any fresh or frozen fruit in season that you like can be used for smoothies.
- The more fruit you add the thicker the drink.
- With a 1/4 cup liquid you can create a pudding like dessert from any fresh fruit and
your choice of liquid.
Sample Smoothies:
A Date with an Orange
1/2 cup fresh orange juice
1 frozen banana
2 Tbs soaked chia seeds (optional), or hemp seeds
1 pitted date
1 Tbs protein or green powder
2 ice cubes (optional)
Blend 30 - 45 seconds - or to desired smoothness.
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