SMOOTHIES
CONVENIENT, HEALTHY, BUT OFTEN HIGH CALORIC



These are not low calorie but they are nutritious.  Don't drink them if trying to lose weight.  Add more veggies to the mix (put in huge amounts of spinach or kale and a few frozen veggies) to tone down the calories.  Obviously, you adjust so that the taste is good for you.  

No, do not put in ice cream or any high carb (non-fruit) item! 


Four fruit mix:

1 cups unsweetened OJ
1 cup skim milk
1 ½ cups fresh or frozen strawberries
8 oz can unsweetened, crushed pineapple, undrained
1 medium size banana
¼ teaspoon coconut extract
1 cup ice cubes (crushed ice preferred)


Fruit Protein mix

Banana
Pear – cut up
1 or 2 scoops protein vanilla
½ cup water or almond milk
“Green” mix


5 different mixes

                                                         1 2 34 5
12 oz. cold water                              XXX  X
1 cup skim milk                                       X
Small banana                                     X
Chocolate soy protein powder 43g        X    X
Vanilla soy protein powder 43g       XX
½ cup unsweetened pineapple          X
¼ tsp coconut extract                        X
6 frozen strawberries                          X
1 scoop (24g) vanilla protein powder       X
6 ice cubes                                       X  X   X
1 tbsp peanut butter-natural                        X
2 tbsp malted milk powder                       X


Cacao powder is often
The chart used to include 1 tbsp fat free sugar free vanilla instant pudding mix, but this is clearly an "altered"
food product, so I would currently recommend against it.  Your choice.


MY OLD SUPER-SMOOTHIE

I'd do this one again, but limit it to a time when I am monitoring my weight to stay at
the prescribed level.

I take all morning to drink this and may nurse it through lunch.

What I call a super-smoothie consists of the following, using a good blender ($50 to $75) of course :

A handful of lettuce
A cored  apple
A cored pear
A banana
A partially peeled  orange
About an inch and a half of frozen concentrated juice of some sort (as a sweetener)
Some water
One scoop of vitamin powder
Two scoops soy protein
One tablespoon of Very Green

Optional additions:

Frozen fruit
Vegetables



Drink plenty of water separately, as there is one heck of a lot of fiber in this smoothie!  (Don't get caught without drinking lots of water!)


1. Use the “corer” devices sold in stores that handle kitchen items.  A circle in the middle with spokes going out to the outside circle, with handles.  It’s very quick to do this – we don’t want to waste time unnecessarily as in the practices on www.live8020.com.
2.  Slightly more than ½ peeled, so the skin does not make the drink too tart.
3.  www.Swansonvitamins.com, “All-Day Complete”.
4.  Certain people may prefer another protein type, such as whey.  Soy is one of the providers of isoflavones, which are very good for one’s health.  Most soy products are now from genetically modified soy, so that causes it to be questionable, so I've changed to regular protein.
5.  From Trader Joe’s.  At www.SwansonVitamins.com, you would use Green Max Powder




My latest - super nutrition smoothie

Bagged kale, with some bagged spinach - pack in and keep blending until about 75% of a 64 oz. or more blended.

! banana, 1 apple, frozen berries

Add chia or flax seeds, 3 tsp.

Sometimes I add veggie protein. 

Tastes good.  I like to eat a whole avocado, scooping it out of the two halves as I go, with a little salt...