Tropical Blue Smoothie Bowl

Tropical Blue Smoothie Bowl
Number of Servings
Serves 2
Ingredients

Smoothie

  • 1 to 2 servings ChildLife Essentials Vitamin D3
  • 2 frozen bananas
  • 1 cup frozen mango
  • [q:1/2] cup coconut yogurt
  • [q:1/2] cup coconut milk beverage
  • 1 Tbsp blue spirulina powder

​Optional Toppings

  • Gluten-free granola
  • Fresh blueberries
  • Kiwi, peeled and sliced
  • Fresh mango, peeled and chopped
Directions
  1. Add in Vitamin D3, bananas, mango, coconut yogurt, coconut milk, and blue spirulina powder into a blender and blend until smooth. If needed, add more coconut milk to thin out the smoothie.
  2. Pour blue smoothie into a bowl and top with your favorite toppings.
Nutrition Info
445 Calories, 12 g Protein, 16 mg Cholesterol, 89 g Carbohydrates, 61 g Total sugars (0 g Added sugars), 9 g Fiber, 8 g Total fat (6 g sat), 204 mg Sodium, [nut:5] Vitamin B2 (riboflavin), Vitamin B6, Vitamin C, Vitamin D3, [nut:3] Folate, Potassium, [nut:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Magnesium, Phosphorus, [nut:1] Vitamin A, Vitamin B12, Vitamin E, Calcium, Iron, Zinc

Mango Lassi

Mango Lassi
A Healthy and Refreshing Tradition
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • 2 ripe mangos
  • 2 cups plain yogurt
  • [q:1/2] cup cold water
  • [q:1/2] tsp ground cardamom
  • Honey to taste (optional)
Directions
  1. Peel, pit, and chop mangos. Add to a high-speed blender and purée.
  2. Add yogurt, water, and cardamom. Purée until smooth.
  3. If desired, add honey for additional sweetness. Serve.
Nutrition Info
357 Calories, 16 g Protein, 68 g Carbohydrates, 6 g Fiber, 5 g Total fat (3 g sat), 175 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), B12, C, Phosphorus, [nutrition:4] Vitamin B6, Calcium, Folate, [nutrition:2] Vitamin A, E, Potassium, Zinc, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), K, Magnesium

Super Bananutella Smoothie

Super Bananutella Smoothie
Adding Nutella makes everything better.
Prep Time
5 minutes
Number of Servings
Serves 2
Ingredients
  • 1 cup milk (or non-dairy option)
  • [q:1/2] cup vanilla Greek yogurt (or non-dairy option)
  • 1 banana
  • 1 tbsp Nutella
  • handful of ice
  • 1 to 2 tsp of ChildLife Essentials Vitamin C (serving size varies by age)
Directions
  1. Combine ingredients in a blender.
  2. Optional: add your favorite toppings.
  3. Enjoy!
Nutrition Info
Made with oat milk and 2 teaspoons ChildLife Essentials Vitamin C: 232 Calories, 8 g Protein, 10 mg Cholesterol, 29 g Carbohydrates, 18 g Total sugars (5 g Added sugars), 3 g Fiber, 10 g Total fat (5 g sat), 88 mg Sodium, [nut:5] Vitamin C, [nut:2] Vitamin B2 (riboflavin), Vitamin B12, Calcium, Phosphorus, [nut:1] Vitamin B6

Carrot Cake Smoothie

Carrot Cake Smoothie
Prep Time
10 minutes
Number of Servings
Serves 1
Ingredients
  • 1 Tbsp shelled walnuts
  • [q:2/3] cup canned unsweetened full-fat coconut milk
  • [q:3/4] tsp vanilla extract
  • [q:1/2] tsp ground cinnamon
  • [q:1/8] tsp sea salt
  • 8 drops liquid stevia
  • 1 Tbsp shredded carrot
  • 1 cup ice cubes
Directions
  1. Add walnuts to a blender and pulse until powdery.
  2. Add coconut milk, vanilla extract, cinnamon, salt, and stevia to blender and process until smooth. Add shredded carrot and pulse a couple times until finely chopped.
  3. Add ice cubes and pulse until thick and creamy, tamping down as necessary.
  4. Pour into a glass and serve immediately.
Nutrition Info
360 Calories, 4 g Protein, 8 g Carbohydrates, 1 g Fiber, 37 g Total fat (29 g sat), 316 mg Sodium, [nutrition:3] Iron, [nutrition:2] Magnesium, Phosphorus, [nutrition:1] Zinc

Banana, Green Tea & Pistachio Smoothie

Banana, Green Tea & Pistachio Smoothie
Ingredients
Directions
  1. Set aside 2 tablespoons of pistachios for garnish. Place the remaining pistachios in a blender and grind several seconds.
  2. Add the banana, EDENSOY, ice, maple syrup and matcha. Pulse several seconds.
  3. Pour into glasses and sprinkle 1 tablespoon of pistachios on top of each glass for garnish.
Nutrition Info
232 calories, 6 g fat (23% calories from fat), 9 g protein, 38 g carbohydrate, 2 g fiber, 0 mg cholesterol, 104 mg sodium

Paul Stamets’ Signature Smoothie Recipe

Paul Stamets’ Signature Smoothie Recipe
Prep Time
5 minutes prep time
Number of Servings
1
Ingredients
Directions
  1. Drop ingredients into a blender.
  2. Blend until smooth.
  3. Enjoy!

Mango Mood Enhancer

Mango Mood Enhancer
Number of Servings
Serves 3
Ingredients
  • [q:1/4] cup freshly squeezed lemon juice
  • 1 cup vanilla-flavored rice milk
  • 2 large mangoes, peeled, pitted, and cut into 1-inch cubes
  • 1 8 oz container lemon-flavored nondairy yogurt
  • 400 mg magnesium
  • 120 mg ginkgo biloba
  • 16 to 20 ice cubes
Directions
  1. Blend all the ingredients in a blender on high speed until smooth and creamy.
  2. Serve immediately.
Nutrition Info
219 Calories, 5 g Protein, 0 mg Cholesterol, 49 g Carbohydrates, 40 g Total sugars (0 g Added sugars), 4 g Fiber, 3 g Total fat (0 g sat), 67 mg Sodium, [nutrition:5] Vitamin B12, Vitamin C, Magnesium, [nutrition:2] Vitamin A, Vitamin B2 (riboflavin), Vitamin B6, Calcium, Folate, [nutrition:1] Vitamin E, Phosphorus

Be Green Smoothie

Be Green Smoothie
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • [q:1/4] honeydew melon, cut into chunks
  • 3 kiwi fruits, peeled and quartered
  • [q:1/2] cup pineapple juice
  • 1 Tbsp lime juice
  • 4 ice cubes
  • [q:1/2] scoop of your favorite greens powder
Directions
  1. In a blender, combine all ingredients.
  2. Process until smooth. Serve immediately.
Nutrition Info
176 Calories, 6 g Protein, 0 mg Cholesterol, 40 g Carbohydrates, 29 g Total sugars (0 g Added sugars), 5 g Fiber, 1 g Total fat (0 g sat), 107 mg Sodium, [nutrition:5] Vitamin C, [nutrition:4] Vitamin K, [nutrition:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, [nutrition:1] Vitamin B3 (niacin), Vitamin E, Folate, Iron, Magnesium, Phosphorus, Potassium

Coconut-Pineapple Smoothie

Coconut-Pineapple Smoothie
Prep Time
5 minutes
Number of Servings
Serves 4
Ingredients
  • 2 cups vanilla-flavored coconut milk yogurt
  • 1 cup frozen pineapple chunks
  • [q:1/2] cup water
  • 3 Tbsp gluten-free protein powder such as whey or hemp seed
  • 1 Tbsp honey or coconut nectar
  • 1 tsp vanilla extract
Directions
  1. Combine yogurt, pineapple, water, protein powder, honey, and vanilla in a blender.
  2. Purée until smooth.
  3. Divide among 4 glasses. Serve cold.
Nutrition Info
155 Calories, 11 g Protein, 13 g Carbohydrates, 1 g Fiber, 7 g Total fat (5 g saturated)

Protein Smoothie Power

Protein Smoothie Power
Mark Wallace
A woman making a protein smoothie with fresh fruits, nuts, and seeds

As a meal replacement or snack, it’s hard to beat smoothies. Add a boost of protein, and they’re a smart food choice.

Types of Protein

The type of protein you add to a smoothie comes down to convenience, taste, and personal preference.

Protein Powders

The quickest and most convenient way to add protein is with a protein powder. There are generally two types to choose from. One is derived from animal proteins such as eggs and whey, and the other is sourced from vegetable proteins (pea, soy, rice, and hemp).

Animal-based powders are often better absorbed and used by the body, but both types are good choices. It comes down to personal preference and dietary requirements. No matter which type you select, check the label to see if the product is sweetened or unsweetened. Be aware that some brands are artificially sweetened and flavored. Be sure to check the amount of protein per serving. Most powders offer between 15 and 25 grams of protein.

Nuts and Seeds

Nuts and seeds are another great way to add protein to a smoothie. Consider soaking them beforehand. While it requires a little forethought, better flavor and texture are the result—along with improved digestion. Soaking also improves the availability of the ingredient’s proteins as live enzymes are released. Soaked nuts and seeds blend more easily into smoothies, meaning less work for your blender.

Soak pistachios, hazelnuts, and almonds for about eight hours. Brazil nuts require about three hours, walnuts four, and pecans six. Soft nuts such as cashews and macadamias do best when soaked for two hours. (Take care not to oversoak these last two creamier varieties, or their flavorful and precious oils may break down.)

Sources

The Blender Girl by Tess Masters ($19.99, Ten Speed Press, 2014)

High-Protein Shakes by Pamela Braun ($14.95, The Countryman Press, 2017)

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Contributor
Lisa Fabian
Tags
protein
smoothies

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