30 Delicious Smoothie Recipes

Transcription

1 Click icon to add picture 30 Delicious Recipes For Your Health! Anthony Ortiz, RPH, CCN - Owner, Pharmacist & Certified Clinical Nutritionist - - Atlas Drug and Nutrition - A Publication of (201) Atlasdrugandnutrition.com

2 When most people think about smoothies, they imagine that these blended shakes are good for their health. However, most commercially prepared smoothies are very high in sugar. The smoothies in this cookbook are excellent for your health. Each one features ingredients with high fiber, protein, and no added sugar. Take note of the sections included; some recipes are designed for day-to-day use, while others are specially prepared for the days you're cleansing. These smoothies can be added to your daily meal plans to help you reach your overall health goals. Organic vegetables and fruits are excellent choices, and should be used when possible. If you'd like more information about starting a cleanse, we have great tips for you. We hope that this collection inspires you to take positive steps on the road to a healthier and happier you. Best wishes! Anthony Ortiz, RPH, CCN Atlas Drug and Nutrition

3 Table of Contents s for Anytime Pumpkin Pie Strawberry Tea Time Cranberry-Orange Cool Peach-Berry Refreshing Strawberry-Cucumber Pina Colada Creamy Strawberry Strawberry-Mango Passion Zingy Ginger-Carrot Creamy Coconut Savory Spinach and Fig Spiced Orange Green Powerhouse Simple Apple Cinnamon Cucumber-Mint Melon s for Cleansing Easy Carrot-Ginger Super Green Mango-Papaya Rush Cucumber-Avocado Blue and Green

4 Table of Contents s for Cleansing (Continued) Banana Coconut Strawberry-Rhubarb Peaches and Cream Green Ginger-Pear Creamy Green Shake Treats Banana Chocolate with Kale Mint Chip Chocolate Banana Delight Joy of Chocolate Chocolate Peanut Butter

5 s for Anytime These recipes are based upon the Standard Process 21-Day Cleanse and my own suggestions for proper nutrition, whether you re cleansing or not. Options marked with * are only for when use you re not cleansing. The shake base options are included on each recipe card. Shake base: 1 cup of (choose one): : Water Unsweetened coconut milk Unsweetened hemp milk Unsweetened almond milk*, or Unsweetened rice milk* 1 Fat: 1 Protein (choose one): : 2 scoops Standard Process Complete (Dairy-free) 2 High-quality rice/pea based protein such as Xymogen Handful of nuts* Added Nutrition (choose one): : 1 Tbsp Cyrofood powder 1 Tbsp Whole Food Fiber 1 Tbsp Calcifood powder Green powder formula with added fiber

6 Pumpkin Pie Take the comforting memory of grandma's pumpkin pie, and enjoy it without any guilt. Pumpkin Pie ½ cup canned pumpkin 1 tsp each: pumpkin pie spice and vanilla ½ cup coconut milk ¼ cup water 1 Tbsp ground pumpkin seeds, or whole, sprinkled on top 1 date for sweetness 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scp. Standard Process Complete (dairy-free), a quality rice/peabased protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

7 Strawberry Tea Time This smoothie features soothing chamomile, while the berries provide an antioxidant boost. Strawberry Tea-Time ¼ cup each frozen strawberries and dried goji berries ¾ cup brewed chamomile or other herbal tea, chilled 1 Tbsp lemon juice 1 Tbsp each flax seeds and flaxseed oil 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

8 Cranberry-Orange Full of vitamin C, this smoothie Is especially refreshing iced. Just throw in a couple of cubes after everything else is blended. Cranberry-Orange 3/4 cup fresh or frozen whole cranberries 1/4 cup dried goji berries or mulberries 1 pear, chopped 2 oranges Whole-leaf stevia, to taste 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

9 Cool Peach-Berry Raspberries and peaches complement each other well in this refreshing and delicious smoothie. Cool Peach-Berry 1-2 fresh or frozen peaches, pitted and chopped 1/2 cup raspberries 1 Tbsp flax seeds 1/4 tsp vanilla extract 1 cup water, coconut, or hemp milk, unsweetened (or almond/rice milk if not cleansing.) 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired, and water if needed for blending

10 Refreshing Strawberry- Cucumber Until you try the delightful combination of cucumber and strawberries, you won't know that this is the perfect summer pick-meup. Refreshing Strawberry-Cucumber 1 cup frozen strawberries 1 cup cucumber, peeled and chopped 1/4 cup chopped celery 1 Tbsp lemon juice 1/2 tsp vanilla 1/4 tsp fresh mint, minced 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

11 Pina Colada For a taste of the tropics, enjoy this easy smoothie. Just add an umbrella straw and you're ready for summer! Pina Colada 1 Tbsp coconut oil 1 cup fresh pineapple 1/4 cup unsweetened shredded coconut 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

12 Creamy Strawberry Unless you knew ahead of time, you'd never guess that this rich and satisfying smoothie got its creamy consistency from avocado. Now go surprise your friends! Creamy Strawberry 1 cup frozen strawberries 1/2 ripe avocado 1/8 teaspoon vanilla 1/2 ripe banana 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

13 Strawberry-Mango Passion Sweet and fruity this smoothie makes a great after-workout shake. Strawberry-Mango Passion 1/2 banana 1 mango, peeled and chopped 1 1/2 cups frozen strawberries 1/2 cup passion fruit 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing).

14 Zingy Ginger-Carrot Who knew a sweet and spicy smoothie could be so much fun! If you like a little zest in your life, give this smoothie a spin. Zingy Ginger-Carrot 1/2 cup fresh carrot juice 1 stalk celery 1 apple, cored 1/2 inch fresh ginger, peeled 1 Tbsp each lemon juice and flaxseed oil 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

15 Creamy Coconut Creamy and smooth, with just a hint of lime to keep things interesting. Creamy Coconut 1/2 cup shredded, unsweetened coconut or 1 cup fresh 1 1/2 cups coconut water 1/2 Tbsp lime juice 1 tsp vanilla 1/8 tsp sea salt 1/2 tsp stevia, to taste 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 1 Tbsp each flaxseed oil and green powder formula with fiber 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

16 Savory Spinach and Fig We know, we know... spinach and fig?! Just try it. You'll agree it's an unexpectedly tasty combination! Savory Spinach and Fig 6 figs 2 cups fresh spinach 5 mint leaves 1/4 cup shredded, unsweetened coconut 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing). Ice, as desired

17 Spiced Orange Don't let the orange fool you. This smoothie is complex and flavorful. Not just for breakfast, it's a creamy, satisfying glass of nutrition. Spiced Orange 1/4 cup dried berries 1 1/2 cups fresh spinach 1/2 avocado, mashed 1 orange w/ 1 tsp orange zest 1/2 tsp fresh rosemary, minced 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing).

18 Green Powerhouse For optimum health, always go green. This combination is a tasty powerhouse in a glass! Green Powerhouse 1 cored apple 1 cored pear 2 Tbsp lemon juice 1/2 inch fresh ginger root 1 large kale leaf, rinsed 1 large romaine leaf, rinsed 1/3 cup cabbage, chopped 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing).

19 Simple Apple-Cinnamon Deliciously simple and packed with cinnamon s powerful antioxidants. Simple Apple-Cinnamon 2 chopped apples 1 pear 1/8 tsp vanilla 1/4 tsp cinnamon 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing).

20 Cucumber-Mint Melon Cool as a cucumber, with a generous twist of mint, this one tastes like summertime. Go outside, put up your feet, and enjoy. Cucumber-Mint Melon 1 cup diced cucumber 1/4 cup fresh mint leaves, chopped 1 cup spinach, packed 1 Tbsp lemon juice 1 cup watermelon 1 cup water, coconut, or hemp milk, unsweetened. You may substitute almond or rice milk if not cleansing. 2 scoops Standard Process Complete (dairy-free), a high-quality rice/pea-based protein powder (we like Xymogen), or a handful of nuts (unless cleansing).

21 s for Cleansing Different cleanses allow for different foods. These recipes are based upon the Standard Process 21-Day Cleanse and my own suggestions for proper nutrition while cleansing. The shake base options are included on each recipe card. Shake base: 1 cup of (choose one): : Water Unsweetened coconut milk, or Unsweetened hemp milk 1 Fat: 1 Protein (choose one): : 2 scoops Standard Process Complete (Dairy-free) 2 High-quality rice/pea based protein such as Xymogen Added Nutrition (choose one): : 1 Tbsp Cyrofood powder 1 Tbsp Whole Food Fiber 1 Tbsp Calcifood powder Green powder formula with added fiber

22 Easy Carrot-Ginger Carrots are full of important vitamins best absorbed with a little fat, so don t skip the flaxseed oil! This smoothie is sweet-tart and refreshing. Easy Carrot-Ginger ½ cup fresh carrot juice ½ inch fresh ginger, peeled and chopped ½ tsp lemon juice 1 pinch of sea salt 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen) Ice, as desired

23 Super Green Kale is a great source of calcium, iron, vitamin A, vitamin C, and vitamin K. Mango and mint make this smoothie tasty! Super Green 3/4 cups kale, no stems 2 celery stalks, chopped 1/2 mango 1/8 cup fresh parsley, chopped 1/8 cup fresh mint, chopped 2 Tsbp lemon juice 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen) Ice, as desired

24 Mango-Papaya Rush Swiss chard is a great source of fiber, calcium, potassium and vitamins. The banana and mango make it smooth and creamy. Mango-Papaya Rush 1/2 banana 1/2 avocado 1 cup papaya or mango 2 leaves swiss chard, stems removed, chopped1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a highquality rice/pea-based protein powder (we like Xymogen) Ice, as desired

25 Cucumber-Avocado Avocados are rich in monounsaturated fats known to lower cholesterol. One avocado contains between 11 and 17 grams of fiber - that will keep you full! Cucumber-Avocado 1/2 pear 1/4 avocado 1/2 cup chopped cucumber 1/2 lemon 1/3 cup fresh cilantro 1 cup chopped kale, stems removed 1/2 inch ginger, peeled 1/2 cup coconut water 1/8 cup shredded, unsweetened coconut 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

26 Blue and Green Blue and green combine in this antioxidant-rich smoothie to make a beautiful dark purple. Blueberries also support healthy cholesterol levels - and they're delicious! Blue and Green 1/2 avocado 1/2 banana 1/2 cup frozen blueberries 1/2 cup frozen cucumber handful of spinach cinnamon and stevia to taste 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

27 Banana Coconut The saturated fat in coconut oil becomes an anti-viral and anti-bacterial substance when ingested. Staying healthy never tasted so good! Banana Coconut 1/2 banana 2 cups fresh spinach 1/4 tsp cinnamon 1/2 tsp vanilla 1 Tbsp coconut oil 1/4 cup shredded, unsweetened coconut 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

28 Strawberry-Rhubarb Strawberry and rhubarb are the perfect mix of sweet and tart. Add mint for extra refreshment. Strawberry-Rhubarb 3/4 cup frozen rhubarb 1/4 cup dried strawberries 3-4 dates 2 Tbsp chia seeds 1 Tbsp minced fresh mint 2 oranges 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

29 Peaches and Cream A sweet treat that will keep you coming back for more after the cleanse! Peaches and Cream 1-2 peaches 1/2 banana 1 Tbsp flax seeds 1 Tbsp dried goji berries 1 Tbsp lemon juice 1/2 tsp vanilla extract 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

30 Green Ginger-Pear The refreshing flavors of this smoothie will be a pleasant surprise! Pear brings sweetness, while ginger brings a fun kick. Green Ginger-Pear 1 chopped pear 1/4 cup dried goji or mulberries 1 tsp minced, peeled ginger 1 cup frozen spinach 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

31 Creamy Green Kale and spinach presents green, but we add a twist creamy satisfaction from avocado and banana. Creamy Green 2 cups fresh spinach 1 stalk celery 1 large kale leaf, rinsed and torn 1/4 cup grapes 1 apple, chopped 1/2 banana 1/2 avocado 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a highquality rice/pea-based protein powder (we like Xymogen)

32 s for Pre/Post Cleanse These recipes are based upon the Standard Process 21-Day Cleanse and my own suggestions for proper nutrition, but the ingredients make them more appropriate for when you re NOT cleansing. The shake base options are included on each recipe card. Shake base: 1 cup of (choose one): : Water Unsweetened coconut milk Unsweetened hemp milk Unsweetened almond milk, or Unsweetened rice milk 1 Fat: 1 Protein (choose one): : 2 scoops Standard Process Complete (Dairy-free) 2 High-quality rice/pea based protein such as Xymogen Handful of nuts* Added Nutrition (choose one): 1 Tbsp Cyrofood powder 1 Tbsp Whole Food Fiber 1 Tbsp Calcifood powder Green powder formula with added fiber

33 Chocolate Banana with Kale Sometimes, nothing but chocolate will do. You can have the best of both worlds: chocolate and good nutrition with this creamy smoothie. Chocolate Banana 1 frozen banana 1 cup chopped kale 2 tbsp. Cacao nibs 1 tbsp. Cacao powder 1 cup water, coconut milk or hemp milk, unsweetened 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

34 Mint Chip Lovers of mint chocolate chip can try a cool mint cacao smoothie for a refreshing treat. Mint Chip 1 frozen spinach 1 cup frozen banana ¼ c. raw cashews (optional) 2 tbsp. Cacao nibs 1 tbsp. packed chopped mint leaves 1 tsp. Vanilla extract 1 cup unsweetened rice milk ¼ cup coconut water 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

35 Chocolate Banana Delight For the sweet, comforting combination of chocolate and banana, try this creamy smoothie. Chocolate Banana Delight 1 cup frozen banana 1 heaping tbsp. carob powder or organic cocoa powder 1 tsp. Vanilla extract Pinch of sea salt Almond milk 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

36 Joy of Chocolate A sweet treat with zero guilt, this smoothie combines almond, coconut, and chocolate. Joy of Chocolate 1/2 frozen banana 1 heaping tbsp. carob powder or organic cocoa powder 1 tsp. Vanilla extract ¼ c. organic almond butter ¼ c. chopped avocado ¼ cup coconut water Almond milk to taste 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

37 Chocolate Peanut Butter Our final indulgence, this smoothie reminds you of your favorite flavors of childhood, and is a reward for a job well done! Chocolate Peanut Butter 1/2 frozen banana 2 tbsp. carob powder or organic cocoa powder 1 tsp. Vanilla extract ¼ c. natural peanut butter ¼ c. chopped avocado ½ cup almond milk 2 scoops Standard Process Complete (dairy-free) or a high-quality rice/pea-based protein powder (we like Xymogen)

38 It s Time to Take the Next Step. We hope these delicious smoothie recipes simplify your meal planning and help you reach your health goals. If you d like some advice tailored to your unique needs and challenges, please schedule your free consultation now. Let s Talk If we can answer any questions you have, please do not hesitate to ask. Send them to tony@atlasdrugandnutrition.com or call (201) A Publication of (201) Atlasdrugandnutrition.com