Healthy Smoothie Recipes

January 2, 2012

Zesty Refreshing Pick-Me-Up

alkalise, raw, gluten free, vegan, juice, smoothie, easy and good for you!

Vashte's Pick-Me-Up

I recently discovered this blend at the Ferry Road Markets as a juice. Totally fell in love with it so have re-created this at home using my Vitamix as opposed to just juicing. Juice (green vegetable juices only not fruit juices) can be a great way to start your day as they are easy for the body to absorb and assimilate the nutrients without requiring much to digest. Easy access and virtually immediate. This is why I choose to avoid fruit juices- as the natural sugar content of most fruit juices can shoot blood sugar levels into the yo-yo I like to avoid as much as possible.

I rarely juice. I like the whole entire vegetable. Each part of the vegetable helps my digestion to function at optimum levels. Juices are a rarity for my body. Sooo what I did is throw in all the ingredients whole– as that is the joy of the Vitamix. It blends and mulches everything up to create a delicious, filling concoction, no lumps allowed!

Whether you juice this baby or blend it- that is up to you. I am sure you will love the zingy, refreshing flavours coming at you faster than a speeding ball of light! And your body will love you for the goodness you have chosen to fuel it with today!

So this blend is incredibly alkalising due to the raw green vegetables, the lemon, the ginger and the apple. The original recipe had a pear as well, but the fruit is purely there to reduce the bitterness of green veges only. One piece or half a piece is plenty. Juices sold to the masses tend to be sweeter in taste as that is what sells. Don’t think that just because it is a ‘juice’ or a ‘smoothie’ that it is good for you. Always look at the ingredients- a good rule of thumb is this: if you ‘think ‘it is not that healthy… it probably isn’t. Listen to your gut 😉

This one is healthy, cleansing and alkalising! I love it.. so I’m making this, and variations to it, every day after Bikram. Perfect way to re-fuel my body after an intense workout – physically and mentally.

Vashte's Refreshing Smoothie

What Is In It?

choose organic when you can!

  • Kale
  • Cucumber
  • Celery
  • Lemon
  • Apple
  • Ginger
  • Ice and Filtered Water

Blend or juice = YUM

What do you eat or drink to re-fuel after your training sessions?

 

Strawberries and Cream Alkalising Smoothie

Sounds delicious? Looks delicious! It IS delicious!!

Gluten free – dairy free – alkalising – 100% natural – whole food breakfast, lunch or snack!

  • 1/4 Avocado (GOOD fat helps you drop fat)
  • 100 ml almond milk
  • Handful of fresh or frozen strawberries
  • 1 banana- freeze it for added texture
  • 8 almonds or so
  • unprocessed honey to sweeten if you like it sweet.
  • Ice
  • Filtered water if you want it more liquidy. Don’t add water if you like it thick like a mousse.

Blend in your Magic Bullet. If you don’t have a magic bullet- use your blender and then go out and buy yourself a Magic Bullet. You will never look back! No more cleaning of a fiddly blender ever again!! This smoothie is soooo good and as we are coming into Summer.. strawberries and deliciously ripe and ready to eat. Amazing way to start your day. Good food, delicious, alkalising, whole food from the earth. No powders, no supplements, nothing from a cardboard box.

Real food for real results. Health from the inside out.

xx Vashte xx

Alkalising Smoothies

 

These days I am moving away from the protein based smoothies and heading towards more alkaline, whole food based drinks. I use a Vitamix, and would be lost without this machine. I highly recommend investing in one. This machine will blend, chop, and gently heat your food so that the enzymes are not destroyed, and you essentially have a raw food product at the end. You are limited only by your imagination as to what you would like to blend up.

The great thing about these machines is that you use the entire food, not just the juice. The fibre content stays intact, and allows the body to pass number ones and twos easily and effortlessly. Yay 😉

I love my greens- spinach is my all time favourite. Whilst it doesn’t look the prettiest, I do love the flavour – add lemon to it and salt and pepper, or whatever herbs and spices you prefer – but anything goes.

So here are some recipes from the Vitamix booklet I love, I am sure you will too! The greens are an amazing way to kick off your day – clean light and refreshing. A great way to continue to flush out unwanted baggage :) And fill you with incredible energy for the rest of the day!

Popeye Smoothie (alkalising to the max!)

  • ½ Cup red or green grapes
  • ¼ Cup greek yoghurt unsweetened
  • 1 Cup fresh spinach
  • ½ banana frozen is best
  • ½ apple
  • ⅓ pineapple chunks fresh is always best
  • 1 Cup ice cubes

Blend – that easy!!

Alkalising Green Power Smoothie

  • 1 Cup filtered water
  • 2 tomatoes
  • 1 peeled lime
  • 1 Cup pineapple chunks fresh if poss
  • ¼ cucumber
  • 2 Cups fresh spinach
  • ¼ avocado
  • 2 celery stalks
  • 8 sprigs of parsley
  • 2 carrots
  • 1 Cup ice cubes

Blend.. thats it!

Wheatgrass Power Smoothie

  • ½ Cup filtered water
  • 1 med peeled orange
  • 1 med quartered apple
  • 4 strawberries (freeze for a great consistency)
  • ½ Cup wheatgrass – fresh
  • 1 Cup ice cubes

Blend- get ready to rock your day!

Make it a mocktail!!! :

Wheat grass Mocktail!!!!

  • ½ Cup filtered water
  • 1 Cup green grapes
  • ½ Cup fresh pineapple
  • ½ Cup wheat grass
  • 1 Cup ice cubes

Blend- voila, nicer than you may think… don’t knock it till you try it!

 

Protein based Smoothies:

 

(drop the protein if you want- I do often)

  • Smoothies are best made with filtered water instead of trim milk/milk substitute.
  • This will keep calories and carbohydrates down; protein high.
  • Having the occasional smoothie with milk/milk substitute is ok, especially if you have just worked out with weights, or when you choose to have a healthy smoothie as ‘breakfast’ or ‘lunch’.
  • NEVER use artificial sweetener.
  • If you take supplements such as L-Glutamine, LSA, Psyllium, Fish Oils, (and plenty more) .. you can add any of these to your healthy  smoothie. Play around to make sure they don’t change the flavour of your smoothie too much – you will find this a great way to get them into your regime so you don’t forget them.
  • You can add organic powered greens to any of your smoothies but be aware they will change the flavour and look of your drink.  Greens are absolute best when consumed first thing BEFORE food – including smoothies – but when time is an issue- throw them all in and see what works for you. It really is all about experimentation. What I like, and what you like are often two very different things. Good food does not have to taste bad, in fact, there is something wrong if your ‘good food’ does taste bad.
  • Whatever you decide to do, you are making a LIFESTYLE choice and change for health. The change has to work for you, otherwise it is just a fad, or ‘diet’ – and neither of these work. Healthy lifestyle changes happen with consistency and some determination but if what you do is a ‘hassle’ or tastes disgusting- you will not continue it long term.
  • Keep it real. Quick fixes don’t work and we all know that to be true.

 

Alkalising Banana Protein Smoothie

  • 200ml filtered water
  • ½ banana
  • 30 gms pea protein powder
  • 100 mls rice milk
  • 1 tspn L-glutamine
  • ½ tspn cinnamon
  • ice
  • touch of stevia or natural sweetener

 

Mango and Vanilla Smoothie

  • 2oo ml filtered water (milk if you prefer)
  • ½ mango
  • 30g 100% natural protein powder
  • 1-2 tspns flaxseed meal
  • 1 tspn vanilla essence
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • Ice

 

Blueberry and Double Chocolate Smoothie

 

  • 200 mls filtered water or milk of your choice
  • ½ Cup blueberries
  • 30 g 100% natural protein powder
  • 1 tsp cocoa, sugar free
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • Ice

 

Strawberries and Cream Smoothie

  • 200mls filtered water or milk of your choice
  • ½ – 1 Cup fresh or frozen strawberries
  • 30 g 100% natural protein powder
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • 1 tspn vanilla
  • 1-2 tspn flaxseed meal
  • Ice

 

Vanilla and Honey Smoothie

  • 200 mls  milk of your choice or coconut water and flesh from fresh coconut.
  • 30 g 100% natural protein powder
  • 1-2 tbsns LSA ( linseed, sunflower and almond) mix
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste.
  • Ice

 

Vanilla, Double Chocolate and Mint Smoothie

 

  • 200 ml milk of your choice
  • 30 g 100% natural protein powder
  • 1 -2  tspns cocoa powder, no sugar
  • NATURAL sweetener – stevia, agave syrup or honey to taste.
  • Ice
  • Mint essence to taste

 

 

Banana, Mixed Berry and Vanilla Smoothie

 

  • 200 ml filtered water
  • 1 Cup frozen berries
  • ½ frozen banana
  • 30g 100% natural protein powder
  • NATURAL sweetener to taste: stevia, agave syrup or honey to taste
  • 1 tspn vanilla essence
  • 1 Tbsn  LSA mix
  • Ice

 

Cinnamon Peach Delight

 

  • 30g 100% natural protein powder
  • 1-2  medium peach
  • 1 Cup of filtered water or milk of your choice
  • 1 tablespoon vanilla yogurt
  • NATURAL sweetener to taste: stevia, agave syrup or honey to taste
  • Cinnamon to taste

 

Chocolate (cacao)

 

  • For a chocolate fix – skip the fruit and add 1 generous tspn of sugarless cocoa/cocao
  • ¼ Cup 100% natural Greek yoghu
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

 

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

 

Nourishing Nectarine Wake Me Up!

Nectarines are in season! They are juicy and taste delicious.. but always choose organic due to the pesticides and chemicals used by farmers.

  • 2oo ml filtered water
  • 1-2 organic nectarines
  • 30g 100% natural protein powder
  • 1-2 tspns flaxseed meal
  • 1 tspn l- glutamine
  • NATURAL sweetener: 1 tspn honey/agave syrup or stevia to taste
  • Ice

Blend in your magic bullet blender, or if you don’t have one..a regular blender will do it nicely too. Easy peasy japanesey!! This is a great smoothie to get you off to a brilliant start for the day.

This smoothie can help strengthen your immune system; keep you regular; provide you with a great source of protein to feed your muscles and keep you feeling fuller for longer. Nectarines are reported to be especially beneficial in the prevention of heart disease, macular degeneration and cancer.

Nectarines are high in natural sugars so I very rarely eat them on their own or too many as they will turn to …sugar in the body. The only time I would eat them on their own is after a heavy weight session or run!!

Enjoy and tell me what you think after you make this yourself?!  xx

 

Two fruit and yoghurt protein smoothie

 

Freeze ripe fruit chunks when they’re in season to add straight to the blender – better than ice cubes!

To make this dairy free, remove the yoghurt.

Ingredients:

  • ½ Cup ripe banana chunks – awesome frozen
  • ¼ Cup strawberries – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

How to make it yummy :

  • Puree all ingredients in a blender, or magic bullet (highly recommended for convenience and less cleaning up).
  • Mix well, then pour into a tall chilled glass to serve.

Serves 1

Variations:

Apricot and Banana

 

Ingredients:

  • ½ ripe banana – awesome frozen
  • ½ Cup ripe apricots – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Kiwifruit and Blueberry

Ingredients:

  • 1 kiwifruit – awesome frozen
  • ¼ Cup blueberries – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Peach and Strawberry

Ingredients:

  • 1 ripe peach – awesome frozen
  • ¼ Cup strawberries  – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

 

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Rockmelon and Raspberry

Ingredients:

  • ½ Cup rockmelon
  • ¼ Cup raspberries – also awesome frozen
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Blueberry, Raspberry, & Strawberry

 

Ingredients:

  • ¼ Cup blueberries
  • ¼ Cup raspberries
  • ¼ Cup strawberries
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Passionfruit and Mango

Ingredients:

  • 1 passionfruit
  • ½ Cup fresh mango- frozen is great
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

Peach and Banana

Ingredients:

  • 1 fresh peach
  • ½ banana- frozen is great;
  • ¼ Cup 100% natural Greek yoghurt
  • 2 Tbsns 100% natural protein powder of your choice
  • 250mls cold rice milk or milk of your choice
  • Ice if you want it extra cold and fluffy
  • To sweeten: add 100% natural sweetener- stevia, or agave syrup to taste.

 

Option:  1 x tspn to ¼ avocado for creaminess and smooth texture. Great for a power smoothie for breakfast!! DELICIOUS!!!

BLEND :)

 

Blueberry Fat Loss Shake

Ingredients:

  • 150g blueberries
  • 1 Cup almond milk
  • ½ Tblspn ground linseed
  • ½ tspn ground cinnamon
  • 1 teaspoon vanilla extract
  • 30g 100% natural protein powder
  • 1 tspn pro-biotic powder
  • ice

Blend in your magic bullet. Serve creamy and smooth. Enjoy

Tips for Weight Loss:

  • Use filtered or alkalised water as opposed to milk.
  • Ice makes your healthy smoothy thicker and fluffier.
  • Use the blender over just shaking your smoothie. The blender increases the bulk of your smoothie adding volume. – I recommend the MAGIC BULLET. You will never look back once you use one of these. EASY to clean.
  •  You know the old saying – breakfast is the most important meal of the day. DO NOT SKIP IT. If you do not like eating breakfast- these smoothies are the perfect solution. They are light but filled with right nutrients to get your metabolism started and help prevent the common blood sugar crashes at 10am for those who skip breakfast.
  • Protein in your healthy smoothie will assist in building muscle, and  help prevent blood sugar fluctuations. Muscle burns fat. You WILL NOT look like a body builder simply by adding 30g of protein powder to your slimming smoothie.  Its OK :)
  • Choose fruit with LOW GI levels. (GI is basically the sugar level of foods and how they are absorbed into your body. For weight loss you want to choose LOW GI FOODS.  Here are some fruits  I particularly like for smoothies: berries – frozen or fresh; apples; peaches; plums.  Avoid bananas when focused on weight loss.
  • Low GI food list for you to investigate and experiment with: http://www.the-gi-diet.org/lowgifoods/

 

{ 6 comments… read them below or add one }

Antoinette January 4, 2012 at 10:20 am

I just made the Cinnamon Peach Delight – yummmmmm! It was so easy and quick to make, very refreshing, and I think next time I will make this if I am feeling like a dessert – thank you!

Will be definitely be making other recipes over the week once I go to the markets tomorrow morning x

Reply

Vashte January 4, 2012 at 11:12 pm

Glad you liked it Antoinette!! I was dubious about it the first time I tried it – I thought it just wouldnt work..but as you just found out.. delish right?~ These are GREAT as substitutes for fattening deserts. You will never look back! Thanks for your post! Feel free to share my blog with anyone else interested in health, losing weight, or inspiration for life as we know it! xx

Reply

Helene Courtney January 4, 2012 at 10:45 am

yum! thanks so much am going to try these out :)

Reply

Vashte January 4, 2012 at 11:10 pm

Hi Helene – these are all delish and I have ooodles more… let me know how you go- i see Antoinette tried the Cinnamon Peach Delight and loved it!! Very cool . Have fun with these! if you come up with new ideas let me know! We can share ideas!

Reply

Antoinette January 9, 2012 at 11:57 am

Loved the Blueberry and Double Chocolate Smoothie this morning (almost felt like I must be being naughty as it tasted so good) and its a great way for me to have fruit (not a big fruit eater). Once again – THANK YOU x

Reply

Vashte January 9, 2012 at 9:57 pm

Hi Antoinette x So very pleased you are loving these recipes! They are a great way to get some fruit in the diet when you dont usually eat any- I dont either due to the high natural sugars… but because these have protein and other ingredients to help slow the absorption of the sugars… they are great to slimming, and keeping you fuller for longer as well as well nourished. xx

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