Professional Documents
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Delicious Recipes
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TABEL OF CONTENTS
Tabel of contents
Introduction
1. Oatmeal and Peaches Smoothie
2. Green Smoothie
3. Coconut and Mango Smoothie
4. Banana and Cherry smoothie
5. Banana and Berries smoothie
6. Cranberry Smoothie
7. Orange Smoothie
8. Avocado And Carrot Smoothie
9. Tofu and Raspberries Smoothie
10. Pina Colada and Chia Seeds Smoothie
11. Almond Butter Smoothie
12. Goji Berries Smoothie
13. Papaya Smoothie
14. Strawberry and Banana Smoothie
15. Banana and Chocolate Smoothie
16. Berries and Spinach Smoothie
17. Banana and Ginger Smoothie
18. Zucchini And Rolled Oats Smoothie
19. Green Tea and Blueberry Smoothie
20. Blueberry and Banana Smoothie
21. Grappe and Coconut Smoothie
22. Orange and Strawberries Smoothie
23. Raspberry and Peanut Butter Smoothie
27. Strawberries and kiwifruit Smoothie
28. Cantaloupe and Peach Smoothie
29. Refreshing Green Smoothie
30. Strawberries and Avocado Smoothie
31. Melon And Blackberries Smoothie
32. Banana and Oatmeal Smoothie
33. Cinnamon Smoothie
34. Mango and Apricot Smoothie
35. Mint and Strawberries Smoothie
36. Waterlemon Smoothie
37. Coconut And Mango Smoothie
38. Apple Smoothie
39. Tropical Smoothie
40. Almond And Cocoa Smoothie
Important Advice
Conclusion
One Last Thing
INTRODUCTION
Thank you for downloading the book “Smoothies. The fastest food of all. Healthy Recipes for All
Ages”.
I have always been interested in nutrition and how the human body works and I think that the
healthy eating education should be number one priority in anyone's life and we all need a minimum of
knowledge in how eating and nutrition affects our health. Therefore, I have decided to use my knowledge
to help you with these healthy smoothies recipes for all ages. These recipes are designed for all ages: kids,
adults and senior citizens.
If you want a quick and healthy meal smoothies may be the fastest food of all, they don`t need a
lot of preparation work, no cooking and no cleanup, just blend and go. Smoothies are a great way to get a
nutrient-packed meal: fruits, vegetables, healthy fats and protein. If you want to skip the sugar or artificial
sweetener for a healthier pick the smoothies can be the right choice.
So, let us try these ways to save time, improve our health and brighten our days.
Smoothies
Calories: 140
Fat: 1 g
Fiber: 6 g
Protein: 3 g
Carbohydrates: 34 g
Ingredients:
¾ c coarsely chopped lacinato kale (tough ribs and stems removed) or baby kale
¾ c chopped cucumber (with skin)
½ c coarsely chopped Gala apple (with skin)
½ sm rib celery, chopped
½ c ice cubes
1 tsp fresh lemon juice
¼ tsp honey
Calories: 470
Fat: 14 g
Fiber: 11 g
Protein: 26 g
Carbohydrates: 69 g
Ingredients:
Calories: 220
Fat: 10 g
Fiber: 13 g
Protein: 10 g
Carbohydrates: 27 g
Ingredients:
¾ c coconut water
¼ avocado
½ c kale
⅓ c frozen blueberries
1 Tbsp raw cacao powder
1 Tbsp hemp powder or seeds
Calories: 590
Fat: 29 g
Fiber: 19 g
Protein: 19 g
Carbohydrates: 72 g
Ingredients:
1 c spinach
2 leaves collard greens
1 lime
1-inch piece fresh ginger root
½-inch piece fresh turmeric root
1 banana
2 Tbsp acai powder
2 Tbsp raw hemp seeds (soaked for 5 hours and rinsed)
2 Tbsp chia seeds (soaked overnight and rinsed)
1 c fresh or frozen raspberries
Calories: 331
Fat: 4 g
Fiber: 5 g
Protein: 13 g
Carbohydrates: 46 g
Ingredients:
Calories: 223
Fat: 2.5 g
Fiber: 12 g
Protein: 7 g
Carbohydrates: 25 g
Ingredients:
1 banana
1 cup of grapes
1 (6 ounce) tub vanilla yogurt
1/2 apple, cored and chopped
1 1/2 cups fresh spinach leaves
Calories: 235
Fat: 11g
Fiber: 12g
Protein: 7g
Carbohydrates: 29g
Ingredients:
2 tablespoons Chia seeds
1 cup Coconut milk (can substitute with Almond milk)
½ teaspoon vanilla extract
½ cup chopped frozen organic mango
½ teaspoon flaked coconut (optional)
Calories: 201
Fat: 2 g
Fiber: 6 g
Protein: 10 g
Carbohydrates: 23 g
Ingredients:
4. 1 banana
5. 1 cup frozen, pitted cherries
6. ½ lemon, juiced
7. 2 cup low-fat Greek-style yogurt
8. 6 ice cubes
Calories: 332
Fat: 3g
Fiber: 14g
Protein: 4g
Carbohydrates: 77g
Ingredients:
1 banana
½ cup strawberries
½ cup blueberries
½ cup raspberries
1 apple, cored and sliced
1 cup almond milk
Calories: 140
Fat: 1 g
Fiber: 4 g
Protein: 10 g
Carbohydrates: 23 g
Ingredients:
1/2 cup fresh cranberries
1/2 cup frozen mixed berries
1 banana
1 cup of almond milk
1/4 cup Greek yogurt
Calories: 129
Fat: 0 g
Fiber: 1.5 g
Protein: 10 g
Carbohydrates: 25 g
Ingredients:
1 orange, peeled
1 teaspoon vanilla extract
1 teaspoon honey
1/4 cup Almond milk
1/4 cup Greek yogurt
1/2 cup ice
Calories: 230
Fat: 14 g
Fiber: 5 g
Protein: 8 g
Carbohydrates: 28 g
Ingredients:
2 cups of cold water
1 peeled avocado and pitted
2 chunks carrots
1 kale leaf
½ lemon, peeled
2 tablespoon almond butter
1 teaspoon honey
Calories: 160
Fat: 1 g
Fiber: 0 g
Protein: 16 g
Carbohydrates: 20 g
Ingredients:
12 ounce tofu
2 cup fat free soy milk
1 banana
½ cup Greek yogurt
Calories: 289
Fat: 15 g
Fiber: 7 g
Protein: 16 g
Carbohydrates: 24 g
Ingredients:
1 tablespoon Chia seeds
1 cup coconut milk
1 cup frozen pineapple chunks
½ cup Greek yogurt (I like unsweetened, but coconut flavor is excellent here)
1 teaspoon flaked coconut
1 teaspoon coconut oil (optional)
1 lime wedge to garnish (optional)
Calories: 151
Fat: 5 g
Fiber: 3.5 g
Protein: 10 g
Carbohydrates: 24 g
Ingredients:
1 cup unsweetened almond milk
1 frozen banana
2 tablespoon almond butter
1 large handful ice
Calories: 130
Fat: 0 g
Fiber: 3 g
Protein: 8 g
Carbohydrates: 21 g
Ingredients:
Calories: 299
Fat: 1.5 g
Fiber: 1.5 g
Protein: 13 g
Carbohydrates: 64 g
Ingredients:
Calories: 165
Fat: 2 g
Fiber: 6 g
Protein: 3 g
Carbohydrates: 37g
Ingredients:
½ cup strawberries
1 banana
1 cup raw spinach
½ cup almond milk
1 teaspoon vanilla extract
Calories: 368
Fat: 8 g
Fiber: 6 g
Protein: 15 g
Carbohydrates: 46 g
Ingredients:
1 banana
10 almonds
1 cup Almond milk
1 cup Greek yogurt
1 tablespoon cocoa powder
1 sprig fresh mint
Calories: 95
Fat: 0 g
Fiber: 7 g
Protein: 3 g
Carbohydrates: 22 g
Ingredients:
½ cup strawberries
½ cup blueberries
¼ cup raspberries
2 cups spinach
1 cup water
1 cup ice
Calories: 157
Fat: 1 g
Fiber: 1.5 g
Protein: 5 g
Carbohydrates: 34 g
Ingredients:
banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
4 ice cubes
Calories: 298
Fat: 2 g
Fiber: 8 g
Protein: 10 g
Carbohydrates: 38 g
Ingredients:
Calories: 269
Fat: 2.5 g
Fiber: 8 g
Protein: 3.5 g
Carbohydrates: 63 g
Ingredients:
Calories: 112
Fat: 1.5 g
Fiber: 3 g
Protein: 1 g
Carbohydrates: 25.5 g
Ingredients:
3 Tbsp water
1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
2 tsp fresh lemon juice
Calories: 80
Fat: 3 g
Fiber: 3 g
Protein: 1 g
Carbohydrates: 18 g
Ingredients:
Calories: 300
Fat: 0.5 g
Fiber: 5 g
Protein: 14 g
Carbohydrates: 63 g
Ingredients:
Calories: 140
Fat: 6 g
Fiber: 2 g
Protein:15 g
Carbohydrates: 20 g
Ingredients:
Calories: 283
Fat: 2 g
Fiber: 5 g
Protein: 13 g
Carbohydrates: 53.5 g
Ingredients:
Calories: 162
Fat: 1 g
Fiber: 5 g
Protein: 12 g
Carbohydrates:22 g
Ingredients:
Calories: 112
Fat: 1.5 g
Fiber: 3 g
Protein: 1 g
Carbohydrates: 25.5 g
Ingredients:
Calories: 87
Fat: 0.3 g
Fiber: 1.5 g
Protein: 0.5 g
Carbohydrates: 22 g
Ingredients:
Calories: 90
Fat: 0 g
Fiber: 3 g
Protein: 0.5 g
Carbohydrates: 25 g
Ingredients:
Calories: 280
Fat: 0.5 g
Fiber: 2 g
Protein: 10 g
Carbohydrates: 30 g
Ingredients:
Calories: 110
Fat: 8 g
Fiber: 2 g
Protein: 10 g
Carbohydrates: 21 g
Ingredients:
2 cups milk
8 strawberries
1 avocado, pilled and pitted
Calories: 110
Fat: 8 g
Fiber: 2 g
Protein: 10 g
Carbohydrates: 21 g
Ingredients:
1 banana
1/2 honeydew melon, cubed
1/2 cup frozen blackberries
3 tablespoons wheat germ
3/4 cup almond milk
6 ice cubes
Calories: 279
Fat: 3 g
Fiber: 6 g
Protein: 17 g
Carbohydrates: 49 g
Ingredients:
Calories: 112
Fat: 0.5 g
Fiber: 3 g
Protein: 10 g
Carbohydrates: 23 g
Ingredients:
Calories: 252
Fat: 3.5 g
Fiber: 6 g
Protein: 7 g
Carbohydrates: 53 g
Ingredients:
Calories: 102
Fat: 1 g
Fiber: 3g
Protein: 19 g
Carbohydrates: 19 g
Ingredients:
2 cups strawberries
1 tablespoon fresh mint leaves
2 cups kefir
6 ice cubs
1 splash orange juice
Calories: 56
Fat: 0.3 g
Fiber: 0.5 g
Protein: 2 g
Carbohydrates: 13 g
Ingredients:
2 c chopped watermelon
¼ c fat-free milk
2 c ice
Calories: 90
Fat: 1 g
Fiber: 2 g
Protein: 3 g
Carbohydrates: 23 g
Ingredients:
Calories: 225
Fat: 2 g
Fiber: 9 g
Protein: 6 g
Carbohydrates: 35 g
Ingredients:
2 red apples
1 frozen banana
1 cup ice
1 teaspoon ground cinnamon
1 cup unsweetened almond milk
1/2 cup Greek yogurt
Calories: 222
Fat: 4 g
Fiber: 5 g
Protein: 7 g
Carbohydrates: 33 g
Ingredients:
Calories: 225
Fat: 4 g
Fiber: 6 g
Protein:12 g
Carbohydrates: 30 g
Ingredients:
1 frozen banana
1/4 cup raw oats
1/2 cup Greek yogurt
1 Tbsp. cocoa powder
1 cup almond milk
Calories: 200
Fat: 8 g
Fiber: 6 g
Protein:6 g
Carbohydrates: 30 g
Ingredients:
½ c almond milk
½ c kale leaves, stem removed
½ lg banana, peeled and frozen
¼ c frozen blueberries
½ Tbsp raw almond butter
½ Tbsp chia seeds
Calories: 550
Fat: 3 g
Fiber: 18 g
Protein:13 g
Carbohydrates: 82 g
Ingredients:
1 c almond milk
1 apple, thinly sliced
1 banana, peeled and frozen
2 Tbsp almond butter
2 Tbsp rolled oats
1 Tbsp ground flax seeds
1 Tbsp ground cinnamon
1 tsp coconut flakes
Calories: 205
Fat: 3.5 g
Fiber: 9 g
Protein:10 g
Carbohydrates: 39 g
Ingredients:
1 c almond milk
½ c almond coconut milk
¼ frozen banana
1 c blueberries
½ c spinach
1 Tbsp hemp protein powder
1 Tbsp spirulina
1 Tbsp supergreens
Calories: 205
Fat: 3.5 g
Fiber: 9 g
Protein:10 g
Carbohydrates: 39 g
Ingredients:
1 c almond milk
½ c almond coconut milk
¼ frozen banana
1 c blueberries
½ c spinach
1 Tbsp hemp protein powder
1 Tbsp spirulina
1 Tbsp supergreens
Please pay attention to the total amount of calories that a person should consume daily in
relation to the age of the person and the daily physical activity involved. Try to combine these recipes
according to the total number of calories required daily.
We must know that the most important thing in life is our heath because that is the key to live a
longer and happier life. Being healthy means: healthy foods in your body, many vegetables, a lot of good
quality protein, a lot of water, stop drinking soda, start working out your body and get a better sense on
how this machine works. We know how to organize our health and yet very people do it.
I hope these smoothies recipes book helped you to improve your personal health goal.
ONE LAST THING
If you do decide to search my book on Amazon and post a review I just want to thank you in
advance for your time, I really really appreciate it.
I wish you good health and happiness in life and don`t forget, you are what you drink and eat.