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7 smoothie recipes and 1 grocery list

The key to a good smoothie is a delicious combination of flavors and nutrients. These recipes contain a healthy balance of protein, carbohydrate, fiber and fat to keep you satisfied and full until your next meal. Check out the smoothie recipes below to give your body just the right amount of balance and flavor.


** Time Saving Tip: Make multiple smoothies at once. Add loose ingredients to a baggie or extra smoothie containers so your recipe is ready to go when you need it.





Shamrock Smoothie

Yield: 1 serving (8 oz)


· 1 cup baby spinach or kale or other dark, leafy green of your choice

· 1 cup milk of choice

· ½ cup plain Greek yogurt or cottage cheese

· 1 really ripe banana

· ½ tsp vanilla extract

· ¼ tsp mint extract (or more, if desired)

· 4 ice cubes, adjust accordingly based on the size of your ice cubes and how icy you want it.






Creamsicle Smoothie

Yield: 1 serving (8 oz)


· 1 frozen banana

· 1 orange, peeled or 2 clementines, peeled

· ½ cup plain Greek yogurt

· ½ tsp vanilla extract

· 1 cup milk of choice

· Honey or maple syrup, to taste


Prep tip: Combine all ingredients except the maple syrup/honey in a blender and blend until smooth. Sweeten to taste.






Pumpkin Pie Smoothie

Yield: 1 serving (8 oz)


· 1 frozen banana

· 1 cup pumpkin puree

· ½ cup plain Greek yogurt

· ½ cup oats

· ½ milk of choice

· 1 tsp pumpkin pie spice

· ½ tsp vanilla extract

· Pinch of salt






Tropical Smoothie

Yield: 2 servings (16 oz)

· 1 banana

· 1 cup blueberries

· 1 cup mango chunks

· 2 tbsp vanilla protein powder (optional)

· 2 tbsp nut butter of choice

· 1 ½ cups milk of choice






Pro tip: The more colors in your smoothie, the better. This means you're getting an array of vitamins and minerals.





Chocolate LACTATION Smoothie

Yield: 1 serving (8 oz)


· ½ cup milk of choice

· 1 banana

· 1-2 dates

· 1 tbsp brewer’s yeast

· 1 tbsp ground flaxseed

· 1 tbsp rolled oats

· ½ tbsp nut butter of choice

· 2 tsp cocoa powder

· Pinch of ground cinnamon

· ¼ cup cauliflower rice


Prep tip: Add all of the ingredients to the blender in the order they’re listed. Start with 1 medjool date. You can add the the second if the smoothie isn’t sweet enough.

Optional: top with an extra drizzle of nut butter, banana slices, and cacao nibs – recommended if going to eat with a spoon.






Perfectly Pear Smoothie

Yield: 2 servings (16 oz)

· 1 cup pear chunks

· ½ avocado, peeled and pitted

· ½ cup rolled oats

· 1.5 cups coconut water, divided

· ½ cup baby spinach

· 2 tbsp fresh mint leaves or 1 tsp mint extract






Grapefruit Smoothie

Yield: 2 servings (16 oz)

· 1 grapefruit

· 2 cups pineapple chunks

· 1/3 cup plain Greek yogurt

· 1 tbsp coconut oil

· ¼ inch knob of fresh ginger

· 1 tbsp nut butter of choice

· 1 cup milk of choice


Prep: Segment grapefruit over a bowl so you can collect all the juice. Set 2-3 segments aside for topping.




Grocery list:

Follow this list to make a new recipe each day!


Recipes and post created by dietetic intern, Shannon Harrison. April 2021

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