Great Smoothy recipes from the Bastyr Nutrition team:

 A Smoothie for All Occasions

The best thing about smoothies is that you can throw in all kinds of super-nourishing ingredients and it still feels like you’re drinking a yummy dessert!  It allows you to take advantage of raw fruits and vegetables, such as leafy greens, that are easily digested and available for your body to absorb instantly, giving you a strong and enduring burst of energy and possibly even replacing the need for your morning cup of coffee! 

If you are ill and eating is a challenge, smoothies are a fabulous way to pack a lot of nutrition into a small, manageable amount to sustain you and help you heal, even if the taste and smell of food is too intense for you.

If you have a hard time finding a good source of protein or healthy fat in the morning (essential ingredients to sustain you throughout the day), you can blend in various protein powders, nuts, coconut butter or oil, algaes such as spirulina, flax or chia seeds for those omega-3 fatty acids, or avocados, which will add a rich, creamy texture as a bonus.

Some people prefer the Vita Mix blender, which can puree whole foods very smoothly, eliminating the need to remove the skin or fibrous pieces of the fruit or vegetable.  However, a regular blender will take you a long way, and works for most any smoothie recipe.  

Get creative with your smoothies!  Start with these recipes, google some more on the internet, and begin substituting ingredients—your favorites or new things you’ve never tried before.  If you have a sweet tooth and want to add extra taste without adding sugar, try adding a bit of liquid Stevia (warning: a little goes a long way!)  If you crave chocolate, add a tablespoon or two of raw cocao powder—it’s loaded with antioxidants and hasn’t been combined with the fat and sugar that regular chocolate contains.  

It is possible to make a delicious low-calorie smoothie if you are trying to lose some inches, or pack in a lot of nutrient and energy dense calories if you need to gain some healthy weight.  Some recipes are designed to help prevent disease, and some to relieve your symptoms.  The recipes in this handout are categorized to help you focus on what you need.   

Directions are basically the same for any recipe: Add all ingredients to a blender and blend until smooth!  If it’s not cold enough for your taste, add some ice cubes and blend a little more.  A serving size is the generally the amount that fits easily into a 12 oz. glass.  Don’t feel like you have to finish the entire batch at one meal.  Adjust the amounts, share your smoothie or freeze leftovers in popsicle molds for a healthy snack or dessert later on! 

Section 1: Low-calorie smoothies

Blueberry-Cucumber Smoothie

1 large cucumber, peeled and sliced

2 cups fresh blueberries

1 cup    apple juice or water

2 cups ice cubes

Reprinted with permission from The Whole Life Nutrition Kitchen at www.nourishingmeals.com, authors Alissa Segersten and Tom Malterre, 2011. 

Spring Green Smoothie

1          ripe pear, cored

1          apple, cored

1          kiwifruit

1          large chunk of fresh ginger

1          lemon, juiced

~1 cup  water

~1 cup  ice cubes (if a colder smoothie is desired)

LOTS* greens—whatever’s in season, as many varieties as desired—stuff as many as will fit into the blender!

Adapted by Katy McCauley with permission from The Whole Life Nutrition Kitchen at www.nourishingmeals.com, authors Alissa Segersten and Tom Malterre, 2011. 

Winter Green Smoothie

1                      apple, cored and cut into large chunks (tart Granny Smith apples work best)

1                      pear, cored and cut into large chunks

handful             fresh or frozen cranberries

1-inch piece      fresh ginger

1 cup                water

3 to 4 large        kale leaves

2 to 3 large        collard greens

large chunk       green cabbage (about 1 cup chopped)

small handful    fresh parsley

Try adding in frozen blueberries or cherries, though your smoothie won't be green anymore. Frozen peaches work great too.  Get creative with what you have on hand. 

Adapted by Katy McCauley with permission from The Whole Life Nutrition Kitchen at www.nourishingmeals.com, authors Alissa Segersten and Tom Malterre, 2011. 

Cherry Beet Detox Smoothie.

1 small              beet, peeled

1 cup                frozen pitted cherries

1 medium          ripe pear, cored

1 cup                chopped cabbage

1 cup                water

Reprinted with permission from The Whole Life Nutrition Kitchen at www.nourishingmeals.com, authors Alissa Segersten and Tom Malterre, 2011.

Super Antioxidant Smoothie.

1          peach, pitted

1          apple, cored

3          Italian plums or 1 large plum, pitted

1 cup    blueberries

1 cup    blackberries

4 cups packed spinach leaves

2 cups water

Reprinted with permission from The Whole Life Nutrition Kitchen at www.nourishingmeals.com, authors Alissa Segersten and Tom Malterre, 2011.

Section 2: Smoothies with Protein and Healthy Fats

Smooth Mango Smoothie

1 cup                milk or dairy free alternative

½ whole            frozen banana

½ cup               frozen mango cubes

¼ whole            mashed ripe avocado

1 tablespoon     hempseeds or your favorite protein powder

1 tablespoon     freshly squeezed lime juice

Peanut Butter Banana Smoothie

½ cup               milk or dairy-free alternative

½ cup               plain yogurt (dairy, soy or coconut)

2 tablespoons   creamy natural unsalted peanut butter

½ whole            very ripe banana, frozen

1 tablespoon     hempseeds or your favorite protein powder

To taste            liquid Stevia

4                      ice cubes

Vanilla Blueberry Smoothie

½ cup               milk or dairy-free alternative

6 ounces           plain yogurt (dairy, soy or coconut)

1 teaspoon       vanilla extract

1 cup                fresh or frozen blueberries

1 tablespoon     flaxseed oil

1 tablespoon     hempseeds or your favorite protein powder

To taste            liquid Stevia

1 handful          ice (if using fresh blueberries)

Chocolate Raspberry Smoothie

½ cup               milk or dairy-free alternative

6 ounces           plain yogurt (dairy, soy or coconut)

2 tablespoons   raw cacao powder

1 tablespoon     hempseeds or your favorite protein powder

1 cup                fresh raspberries

1 cup                frozen raspberries (OR ice instead of raspberries)

To taste            liquid Stevia

Apple Pie Smoothie 


½ cup               milk or dairy-free alternative

6 ounces           plain yogurt (dairy, soy or coconut)

1 teaspoon       vanilla extract

1 teaspoon       apple pie spice

1 medium          apple, peeled, cored and chopped

2 tablespoons   cashew butter

~1 cup              ice

To taste            liquid Stevia

Strawberry-Almond Smoothie

This is a high protein smoothie without protein powder! Soaking raw almonds for 8 hours creates one of nature's most digestible vegan protein sources. Before going to bed, soak the almonds.  In the morning, drain off the soaking water and rinse well in a colander. Use any frozen or fresh fruits you have on hand here. Pears, raspberries, cherries, and blackberries are fantastic!

1 cup                raw almonds, soaked overnight

1½ -2 cups        water

2-3 cups           fresh or frozen strawberries (or fruit of your choice)

1 tablespoon     vanilla extract

To taste            liquid Stevia

Directions:

First place the almonds and water into a high-powered blender (such as a Vita-Mix) or a blender fitted with a sharp blade. Add water and blend until very smooth, about 30 to 60 seconds. Then add the berries, vanilla bean, and honey, blend again until smooth. Serve immediately.

Reprinted with permission from The Whole Life Nutrition Kitchen at www.nourishingmeals.com, authors Alissa Segersten and Tom Malterre, 2011. 

Section 3: Healing Smoothies

The Remedy

This smoothie can do wonders for everything from a hangover to a damaged gastrointestinal lining to respiratory illness symptoms.  Slippery Elm powder can be found in any vitamin/supplement shop, as well as in bulk at an herbal shop or even Whole Foods.  It is soothing to all mucous membranes both internally and externally, and heals all inflammatory conditions of the stomach, intestines, colon and urinary organs, such as ulcers, flatulence, constipation, heartburn, pneumonia, asthma, bronchitis, painful urination and vaginal irritation, and dysentery.  Ginger can help with morning or motion sickness, relieve migraines, menstrual cramps, heartburn and nausea, reduce pain and inflammation, and help prevent colds and flu.  Chamomile not only relaxes you and helps you sleep, it also soothes the stomach, eases symptoms of irritable bowel syndrome (IBS), promotes elimination, and assists with overall digestion.   Ready to try it? 

Ingredients:

½ cup              unsweetened apple juice

Juice of 1          lemon

2                      apples

1                      frozen banana

½  inch piece    gingerroot, peeled (and sliced if using a regular blender)

½ teaspoon       dried chamomile flowers*

½ teaspoon       slippery elm powder*

Notes:

Both dried chamomile flowers and slippery elm powder can be found in vitamin/supplement shops, such as Super Suplements, or in bulk at natural health shops such as the Herbalist or even Whole Foods or PCC.

Soothing Tummy Smoothie

Besides the banana’s excellent reputation for being a fabulous source of potassium, which aids heart health, the banana has some lesser known qualities that you should know about.  They have a natural antacid effect in the body, and they contain a flavonoid called leucocyanidin, which has been found to significantly increase the thickness of the mucous membrane layer of the stomach. In fact, bananas are recommended in the BRAT diet (which stands for Bananas, Rice, Applesauce, Toast or Tea), referring to easily digestible foods to eat with an upset stomach. 

You may not be aware of this, but there are other parts to the cashew plant besides the nut.  The other part of the plant is a fruit, called the cashew apple. Cashew juice is taken from the cashew apple, has a naturally sweet, tropical flavor, and is packed with vitamin C—5 times the amount found in an orange, but without all the acidity of an orange.  Cashew juice may help remedy upset stomaches, as well as soothe sore throats and fortify the immune system. 

Chamomile tea is known to soothe the stomach, but how do we get it in a smoothie?  By making chamomile tea ice cubes, of course!  Just pour some cooled chamomile tea into your ice tray and freeze.

1 cup                Cashew Juice, O.N.E brand
1 large              raw banana, black-spotted ripe ( or 1½  small bananas)
7                      Chamomile tea ice cubes
1/4 cup             milk or unsweetened non-dairy beverage
1 cup                frozen fruit (combo of mango, banana, papaya and/or peaches)
To taste            liquid Stevia
1 dash              sea salt

Adapted by Katy McCauley from Healthy Happy Life at http://kblog.lunchboxbunch.com/2009/04/calm-tummy-banana-smoothie.html, author Kathy Patalsky, 2009.

Section 4: Power Smoothies for Energy and Prevention of Disease

The Spirulina Advantage

Spirulina is a tiny, blue-green algae that provides abundant health benefits—it is made up of 60-70% easily digestible protein by weight, contains the anti-inflammatory gamma linoleic acid (GLA), is a great source of iron, and provides vitamin B12, magnesium, and calcium.  Additionally, spirulina is known for its plethora of antioxidant carotenoids, such as beta-carotene (converts to vitamin A in the body), lutein and zeaxanthin (maintain eye health), lycopene (reduces risk for many types of cancer), and astaxanthin (a powerful antioxidant).  To boot, it contains phycocyanin, a blue pigment that reduces inflammation and pain.  Spirulina has been demonstrated in studies to inhibit the release of histamine, which reduces allergy symptoms, boost immunity when needed against a number of bacterial, viral and fungal agents, rid the body of toxins, decrease LDL (the “bad” cholesterol) levels and increase HDL (the “good cholesterol”) levels. 

¼ cup               orange juice

1 cup                plain yogurt (dairy, soy or coconut) *

1 tablespoon     spirulina powder

To taste            liquid Stevia

*Note:

 You may also substitute the yogurt for ½ frozen banana and 1 cup milk or non-dairy alternative.

Adapted by Katy McCauley from SmoothieWeb at http://www.smoothieweb.com/spirulina-power-smoothie/, 2011.

The Banana-Berry Advantage

Naturally present in many foods, inositol improves the activity of serotonin in the brain, which can help alleviate anxiety, depression, and cravings, and it supports nervous system health. New research also suggests this supplement can be helpful for fertility and polycystic ovarian syndrome (PCOS). Metagenics sells inosital in a product called Cenitol online. 

L-glutamine is the most abundant amino acid in your body. In times of stress or increased metabolic demand, such as after exercise, it is an especially important nutrient for energy and repair. It also maintains healthy integrity of the intestinal tract and enhances the protective mucosal lining, which helps ensure proper nutrient absorption while limiting the amount of toxins that can pass through the intestinal walls.  Pure Encapsulations is one company that sells L-glutamine online.

Flax is full of lignans -- phytoestrogenic compounds that have been proven to help protect us against certain kinds of cancers, especially breast, prostate and colon. They also provide fiber and essential fatty acids. (The oils in flaxseeds can go rancid quickly, so be sure to purchase ground flaxseed in a vacuum-sealed package and store them in the freezer).

Chia is a gluten-free, ancient grain that can stabilize blood sugar, improve insulin sensitivity, and aid symptoms related to metabolic syndrome, including imbalances in cholesterol, blood pressure and high blood sugar after meals.

Per gram, chia seeds are the highest plant-based source of omega-3 fatty acids, as well as the highest source of fiber.  Chia is abundant in the minerals magnesium, potassium, folic acid, iron and calcium, as well as being a complete protein. 

1 cup                milk or non-dairy alternative

1 small              banana, frozen and broken into four pieces

2 tablespoons   chia or flaxseed (ground)

1/3 cup             berries (your choice)

1 tablespoon     your favorite protein powder

4-6                   ice cubes

1 scoop            inositol

1 scoop            L-glutamine powder

Adapted by Katy McCauley from That’s Fit at http://www.thatsfit.ca/2010/04/01/8-power-ingredients-for-super-healthy-smoothies/, 2011.

The Chocolate Bananachino Advantage

Please read the introduction to the Banana-Berry Advantage to learn about some of the health benefits of this delicious smoothie. 

In addition, raw cocoa powder contains up to four times the antioxidants found in green tea, improving cardiovascular health as well as protecting from environmental and metabolic toxins.  It also increases the levels of specific neurotransmitters in your brain that help you feel good, and possibly reduce appetite.  It contains essential minerals and fats, like magnesium, sulfur, and oleic acid, a heart-healthy monounsaturated fat.

½ cup               milk or non-dairy alternative (OR 4 oz. plain yogurt)

¼ cup               water

1 small              banana, frozen

2 teaspoons      raw cocoa powder

½ teaspoon      cinnamon

2 tablespoons   chia or flaxseed (ground)

1 scoop            your favorite protein powder

4-6                   ice cubes

1 scoop            inositol

1 scoop            L-glutamine powder

Adapted by Katy McCauley from That’s Fit at http://www.thatsfit.ca/2010/04/01/8-power-ingredients-for-super-healthy-smoothies/, 2011.