Mocha Power Smoothie
1/2 frozen banana
1 scoop vanilla or chocolate protein powder (I love Perfect Fit from the Tone It Up Girls and Sun Warrior)
1 T of cocoa powder (omit if using chocolate protein powder)4-6 coffee ice cubes
1 1/2 T plain greek yogurt
1 T chia seeds
1/4 t cinnamon
3/4-1 cup unsweetened vanilla almond milk (or whatever kind of milk you prefer)
Blend all ingredients together until smooth. Add more or less milk depending on how thick of a consistency you want. I like mine thick enough to eat with a spoon so I will only add enough milk to get all the ingredients moving in the blender. Also, if you don't have protein powder, feel free to use 1 or 2 more tablespoons of greek yogurt plus some kind of sweetener like honey, agave or stevia. Pour into glass and top with cocoa nibs.
1/2 frozen banana
1 scoop vanilla protein powder
1/2 cup of frozen cherries and mixed berries
1 T chia seeds
1/4 t cinnamon
1 T plain greek yogurt
3/4-1 cup unsweetened vanilla almond milk
Blend all ingredients together until smooth. Cocoa powder would also be a great addition to this recipe for a riff on chocolate covered cherries. Pour into bowl and top with granola.
Green Monkey Smoothie
1 frozen banana
2 T plain greek yogurt
1/2 - 3/4 cup fresh or frozen kale
1 1/2 T peanut butter
1 T hemp seeds
1/4 t cinnamon
3/4 cup unsweetened vanilla almond milk
Blend all ingredients together until smooth. Sweeten to taste with stevia, honey or agave. Pour into glass and enjoy.
Note: Smoothies are a perfect vehicle for sneaking in some nutrient dense greens. The frozen fruit will mask any taste of the greens so go ahead and add some spinach or kale to any of the above recipes.
Smoothie making is not at all an exact science. The above measurements are only suggestions so feel free to adjust to your liking. The below tips are a great base to add onto for any number of flavor combinations. Feel free to mix and match to create your perfect smoothie.
Base: To create thickness and creaminess start with either 1/2 of a frozen banana or 1/2 avocado.
Flavor: Here's where you add any type of fruit you want. I prefer frozen to give the smoothie more thickness and keep it cooler.
Sweetener: Banana by itself lends a lot of sweetness but dates also work great. Agave, honey, stevia also work well.
Protein: Greek yogurt, protein powders, hemp seeds, chia seeds and nut butters all add some filling protein.
Liquid: For a creamy smoothie add almond, coconut, soy or regular milk. You need just enough to get all the ingredients moving in your blender. Coconut water, coffee, or plain water are also great options depending on the flavor your going for.
Toppings: Toppings are a fun way to add a nice contrast in texture and make your smoothie feel like a meal. I like coconut, granola, cereal, seeds, and cocoa nibs.
So go and break out the blender and see what yummy combinations you can come up with!
