Wednesday, February 11, 2009

Let's Blend

I have been a big fan of smoothies for quite some time. They're super healthy. You can put the best stuff in there and they are delicious. I drink them as a snack, after a workout, or sometimes as a meal replacement.

Here is the recipe for one of my own blends. This one (or variations on it) is my favorite:

2/3 C Vanilla Yogurt
2/3 C Frozen Strawberries (or blueberries, blackberries, etc)
3/4 C Frozen Mixed Fruit
1 TB Orange Juice Concentrate
1 Banana
1/3 C Milk

This is enough to make about 24 oz. I usually give 8oz to my wife and drink 16oz myself. All 24 oz or so that it makes has about 465 calories and 15g of protein. I throw some protein powder in to up the protein sometimes, especially if it's post-workout.

Here are some recipes from Men's Health that you might like as well. Experiment with the ingredients and come up with your own go-to smoothie as a delicious and healthy snack or meal.


The berries here aren't just super food for your brain; they offer an important cancer-fighting bonus.

1/2 c fresh or frozen blueberries
1/2 c fresh or frozen raspberries
1 c pineapple OJ
1/2 c low-fat vanilla yogurt
1 c ice


Using all unsweetened fruit, this recipe delivers an antioxidant whallop without the sugar.

1/2 cup frozen unsweetened raspberries

1/2 cup frozen unsweetened strawberries

3/4 cup unsweetened pineapple juice

1 cup soy milk or 1% milk


This low-calorie smoothie is a good source of fiber, phytochemicals, and antioxidants. Blueberries in particular contain compounds that can help prevent cataracts, cancer, constipation, and memory loss.

1/2 c orange juice

1 pint nonfat vanilla or peach frozen yogurt

2 1/2 c sliced peaches

3/4 fresh or frozen blueberries


This mix features the brawn-building power of protein from both peanut butter and whey.

2 Tbsp peanut butter
1 banana
1/3 c whey protein
1/2 c fat-free chocolate frozen yogurt
1 c fat-free milk


This smoothie is a muscle-rejuvenating, beta-carotene-filled, orange-colored wonder.

3 small ice cubes

2 apricots (sliced and pitted)

1/2 papaya (frozen in chunks)

1/2 mango (frozen in chunks)

1/2 cup carrots

1 tablespoon honey


The fiber from the fruit teams with the artery-protecting antioxidants and healthy monounsaturated fats of the peanut butter to keep your ticker tickin'.

1 banana
1/2 c raspberries
1 Tbsp peanut butter
1/2 c nonfat chocolate frozen yogurt
1 c fat-free milk


This recipe helps produce wake-up chemicals in the brain.

1 c skim milk

2 tablespoons frozen orange juice concentrate

1 c strawberries

1 kiwifruit


The yogurt aids digestion, while the mango and juice boost immune response.

1/2 c pitted cherries
1/2 c mango
1/2 c low-fat vanilla yogurt
1 c pineapple OJ
1 c ice


An all-fruit smoothie, packed with carbs to boost your serotonin levels. Add a handful of flaxseeds for an extra dose of mood-boosting omega-3 fatty acids.

1/2 c fresh or frozen blueberries
1/2 c fresh or frozen mango
1 c pineapple OJ
1 c ice