A sticky thread to share healthy shake/smoothie type recipes. If at all possible, please try to include some nutritional information.
Healthy Shake and Smoothie Recipes
- Thread starter Bob Hubbard
- Start date
OP
OP
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.
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.
MessySmith155425
White Belt
good information shared thanx
TerryDooley
White Belt
Thanks for sharing these amazing recipe of shakes and smoothies with us.
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.
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.
Steve
Mostly Harmless
That looks delicious. What's kefir?
It's a fermented milk drink. Sort of like liquid yogurt.
dvcochran
Grandmaster
Very valuable post. Thanks for the info. Curious, do you add the Stevia as a sweetener only or am I missing something?
The OP in this thread was 12 years ago. Bob doesn't participate on here any more.
jesscold88
White Belt
To be honest, I've never looked for smoothie recipes, I always add what I have in my fridge, it's just that there are always basic ingredients there, like milk, banana and cocoa (most often)
The mixture of blueberries and banana smoothie is bestest
Gyakuto
Senior Master
Iāve been led to believe that smoothies are not as good as eating the whole fruit. Smashing up fruit in a blender liberates their sugars making them a high glycemic, sugary food!
www.bhf.org.uk
www.nytimes.com
5 reasons why smoothies are not a shortcut to a healthy diet
They have a healthy reputation, but smoothies might not be as good for you as you thought. Find out why.
The Downside of Smoothies (Published 2021)
āJust because thereās a leafy green in it doesnāt make it low-calorie.ā
That concept doesnāt make sense to me. You chew and digest them, if they are whole.Iāve been led to believe that smoothies are not as good as eating the whole fruit. Smashing up fruit in a blender liberates their sugars making them a high glycemic, sugary food!
5 reasons why smoothies are not a shortcut to a healthy diet
They have a healthy reputation, but smoothies might not be as good for you as you thought. Find out why.
The Downside of Smoothies (Published 2021)
āJust because thereās a leafy green in it doesnāt make it low-calorie.ā
Gyakuto
Senior Master
I donāt think mastication smashes the fruit-cell walls as much as a blender is able. Try chewing a strawberry, blueberry and apple chuck and instead of swallowing, deposit it onto a plate. Now compare this to similar ingredisnts that have been blended into a smoothie. The total sugar absorbed from the same quantities of whole or blended fruit is the same, but the rate of absorption of sugar from a smoothie is much greater, leading to a beta-islet-cell-damaging spikes of glucose level.
One of the great pleasures in life I really miss is a large glass of fresh orange juice. I donāt drink it because of itās huge glycemic index.
Posts like this make me really miss the old āinformativeā rating. Thanks for clarifying!
Does this result in a loss of any of the vitamins/minerals fruits have, or is it an issue purely because of the increased sugar?
Gyakuto
Senior Master
I donāt think itād destroy the vitaminsā¦heating tends to be the culprit in that. Minerals are safe too. Itās just the liberation of sugars.
If you make smoothies with sugar-free fruit youāll be fine!
