Healthy Shake and Smoothie Recipes

Discussion in 'Health Tips for the Martial Artist' started by Bob Hubbard, Mar 3, 2006.

  1. Bob Hubbard

    Bob Hubbard Retired

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    A sticky thread to share healthy shake/smoothie type recipes. If at all possible, please try to include some nutritional information.
     
  2. Bob Hubbard

    Bob Hubbard Retired

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    Some of mine. Full nutritional breakdown is at the end. I'll also toss in some Blueberries when I have them, as well as apple or coconut milk (not listed) for variety.

    Banana - OJ Shake
    1 Banana
    1 scoop Protein powder
    1 cup ice
    1 cup OJ
    1 tsp Stevia Powder
    =====
    309 Cals, 56g Carbs, 2.3g Fat, 22g Protein


    Strawbery - Banana Shake
    1 Banana
    5 small Strawberries
    1 scoop Protein powder
    1 cup ice
    1 cup OJ
    1 tsp Stevia Powder
    =====
    312 Cals, 58g Carbs, 2.4g Fat, 22g Protein


    Tropical Delight Shake
    1 Banana
    1/2 cup fresh pineapple
    1/4 cup Fresh Mango
    1 scoop Protein powder
    1 cup ice
    1 cup OJ
    1 tsp Stevia Powder
    4 oz Plain Yogurt
    =====
    356 Cals, 80g Carbs, <5g Fat, 27g Protein




    Full breakdowns on ingredients:
    ---------------------------------
    Designer Whey Protein Powder - Natural Flavor
    Calories = 90
    Carbs = 2g
    Fat = 1g
    Protein = 19g

    ---------------------------------
    Strawberries, fresh
    Serving Size: 5 small (1" dia)
    Amount Per Serving
    Total Carbohydrate 2.5 g
    Dietary Fiber 0.8 g
    Calories 10.5
    Total Fat 0.1 g
    Saturated Fat 0.0 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 0.4 mg
    Potassium 58.1 mg
    Total Carbohydrate 2.5 g
    Dietary Fiber 0.8 g
    Sugars 0.0 g
    Protein 0.2 g

    ---------------------------------
    Blueberries, fresh
    Serving Size: 0.5 cup

    Amount Per Serving
    Total Carbohydrate 10.2 g
    Dietary Fiber 2.0 g
    Calories 40.6
    Total Fat 0.3 g
    Saturated Fat 0.0 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 4.4 mg
    Potassium 64.5 mg
    Total Carbohydrate 10.2 g
    Dietary Fiber 2.0 g
    Sugars 0.0 g
    Protein 0.5 g

    ---------------------------------
    Banana, fresh
    Serving Size: 1 medium (7" to 7-7/8" long)

    Amount Per Serving
    Total Carbohydrate 27.6 g
    Dietary Fiber 2.8 g
    Calories 108.6
    Total Fat 0.6 g
    Saturated Fat 0.2 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 1.2 mg
    Potassium 467.3 mg
    Total Carbohydrate 27.6 g
    Dietary Fiber 2.8 g
    Sugars 0.0 g
    Protein 1.2 g

    ---------------------------------
    Orange Juice
    Serving Size: 1 cup

    Amount Per Serving
    Total Carbohydrate 25.0 g
    Dietary Fiber 0.5 g
    Calories 109.6
    Total Fat 0.7 g
    Saturated Fat 0.1 g
    Polyunsaturated Fat 0.2 g
    Monounsaturated Fat 0.1 g
    Cholesterol 0.0 mg
    Sodium 2.5 mg
    Potassium 473.1 mg
    Total Carbohydrate 25.0 g
    Dietary Fiber 0.5 g
    Sugars 0.0 g
    Protein 2.0 g

    ---------------------------------
    Mangos
    Serving Size: 0.25 cup, sliced

    Amount Per Serving
    Total Carbohydrate 7.0 g
    Dietary Fiber 0.7 g
    Calories 26.8
    Total Fat 0.1 g
    Saturated Fat 0.0 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 0.8 mg
    Potassium 64.4 mg
    Total Carbohydrate 7.0 g
    Dietary Fiber 0.7 g
    Sugars 6.1 g
    Protein 0.2 g

    ---------------------------------
    Yogurt, plain, low fat
    Serving Size: 0.5 container (4 oz)

    Amount Per Serving
    Total Carbohydrate 8.0 g
    Dietary Fiber 0.0 g
    Calories 71.2
    Total Fat 1.8 g
    Saturated Fat 1.1 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 0.5 g
    Cholesterol 6.8 mg
    Sodium 79.1 mg
    Potassium 264.4 mg
    Total Carbohydrate 8.0 g
    Dietary Fiber 0.0 g
    Sugars 8.0 g
    Protein 5.9 g

    ---------------------------------
    Pineapple, fresh
    Serving Size: 0.5 cup, diced

    Amount Per Serving
    Total Carbohydrate 9.6 g
    Dietary Fiber 0.9 g
    Calories 38.0
    Total Fat 0.3 g
    Saturated Fat 0.0 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 0.8 mg
    Potassium 87.6 mg
    Total Carbohydrate 9.6 g
    Dietary Fiber 0.9 g
    Sugars 0.0 g
    Protein 0.3 g


    I have removed my recommendation of Splenda from this post due to concerns on it's safety, and replaced it with Stevia Powder, a completely natural herbal sweetener that has been used for generations without serious issue.
     
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  3. MessySmith155425

    MessySmith155425 White Belt

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    good information shared thanx
     
  4. Transk53

    Transk53 The Dark Often Prevails

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    Very nice post. Thanks for sharing
     
  5. TerryDooley

    TerryDooley White Belt

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    Thanks for sharing these amazing recipe of shakes and smoothies with us.
     
  6. CB Jones

    CB Jones Senior Master

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    My morning breakfast shake:

    10 oz V-8 juice (spicy or regular)
    1 scoop Isopure protein isolate (flavorless)

    30 grams of protein with less than 200 calories.
     
  7. Tony Dismukes

    Tony Dismukes MT Moderator Staff Member

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    I guess Bob intended this to be an ongoing sticky thread for recipes and it never took off. Since the thread has been necro-ed, I'll toss in the recipe for what I'm drinking right now:

    2 frozen bananas
    approx. 1 cup frozen strawberries
    approx. 1 cup frozen peaches
    2-3 tablespoons ground flax seed
    1 tablespoon chia seeds
    1/3 cup sunflower seeds
    approx. 1/2 cup kefir (strawberry flavored)
    approx. 1/2 cup coconut water
    handful of dried cranberries
    enough water to blend to a nice liquid consistency - I'm eyeballing it but probably round 3 cups

    This produces 4 tall glasses of smoothie, 2 each for my wife and myself. Pretty tasty if I do say so myself. Ingredients and proportions vary day-to-day based on what we have in the kitchen and my mood.
     
  8. Steve

    Steve Mostly Harmless

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    That looks delicious. What's kefir?
     
  9. Tony Dismukes

    Tony Dismukes MT Moderator Staff Member

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    It's a fermented milk drink. Sort of like liquid yogurt.
     
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  10. kelly45

    kelly45 White Belt

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    I will encourage me to try some!
     
  11. dvcochran

    dvcochran Senior Master

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    Very valuable post. Thanks for the info. Curious, do you add the Stevia as a sweetener only or am I missing something?
     
  12. gpseymour

    gpseymour MT Moderator Staff Member

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    The OP in this thread was 12 years ago. Bob doesn't participate on here any more.123
     
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