Our Appetite for Health readers ask us frequently for healthier veggie- and fruit-based smoothie recipes instead of the high-calorie, added sugar-packed options that you can buy at fast food restaurants and some specialty shops.
Since I don’t consider myself a smoothie expert (I only make a few variations with fruit, yogurt and ice), when I saw the brilliant smoothie recipe guide that my dietitian colleague, Ryan Andrews, MS, RD, CSCS, created, I had to share with you. Ryan is a former competitive bodybuilder and now is the director of education at Precision Nutrition and obviously knows a thing or two about making a perfect smoothie.
Mix-n-Match Super Smoothie Combos
The chart provides steps to give you ideas for some great blended drinks. Just go through each step and select an item (or two) from each column. Mix and match as you like. You’ll end up finding combinations you prefer the most.
Step 1: Start with ice
- Use 1-4 cubes for a thin, chilled shake
- Use 5-10 cubes for thicker, pudding-like consistency shake
|Step 2: Pick A Fruit||Step 3: Pick A Veggie||Step 4: Pick A Protein Powder||Step 5: Pick A Nut/Seed||Step 6: Pick A Liquid||Step 7: Pick Your Topper|
|Frozen banana||Dark leafy greens: Kale/Swiss chard/spinach (stems optional)||Whey protein||Walnuts||Almond milk (unsweetened)||Coconut|
|Frozen berries/berries||Pumpkin/sweet potato||Rice protein||Flax, hemp, chia seeds||Soy milk (unsweetened)||Cacao nibs, dark chocolate|
|Dates||Beets/beet greens||Pea protein||Cashews||Hemp milk (unsweetened)||Pomegranate seeds, goji berries|
|Pineapple/mango||Cucumber/celery||Hemp protein||Almonds||Iced green tea||Oats, granola|
|Powdered fruit supplement||Powdered greens supplement||Other proteins or protein blend||Nut butter||Water||Cinnamon|
|Notes:Frozen bananas give an excellent consistency. Using half of a banana is usually enough.Dates are very sweet. Make sure to get rid of the pit first.||Notes:Canned pumpkin is great. It goes well with vanilla.When using beets, try roasting and removing the skin first. Beets go well with chocolate.If you add celery/cucumber, make sure to adjust the amount of liquid you add.||Notes:Some protein powders have thickeners added. This will increase the thickness of your shake.Find the protein supplement that you digest well and enjoy the taste of.||Notes:Nuts and seeds give the shake an excellent consistency.A handful is usually enough.||Notes:Less liquid = thick shakes. ‚ÄìMore liquid = thin shakes.Adding liquid at the end of the process can improve how the shake initially blends.||Notes:A little goes a long way.Cinnamon is good with vanilla and pumpkin.|
So, how about an example? Here’s one of my favorites.
- Step 1: 5 ice cubes
- Step 2: ½ frozen banana & 2 pitted dates
- Step 3: 2 kale leaves & 1 tsp of powdered greens supplement
- Step 4: 2 scoops of plain pea protein powder
- Step 5: Handful of walnuts
- Step 6: Water (just enough for it to mix)
- Step 7: Top with a few sprinkles of coconut
- Step 8: Drink. Feel smug about getting more nutrition than most people get in one week.
There you have it, a template for creating awesome Super Shakes, every time. For a host of additional Super Shake recipes, check out Precision Nutrition V3 – everything you need to know to get the body you want and to maintain it for life.
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