25 Quick and Easy Smoothie Recipes
Mango-Coconut Water Smoothie
These nutritious combos of fruit, veggies, proteins, and healthy fats make delicious snacks or quick lunches on the go.
2 cups ripe mango chunks (from 1-2 mangos)
2-3 tablespoons fresh lime juice
2 cups unsweetened coconut water
Pinch of cayenne powder
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 159 calories; 1 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 39 g carbs; 256 mg sodium; 3 g protein; 6 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Blueberry and Green Tea Smoothie
2 cups green tea, room temperature
1 tablespoon agave nectar
1. Divide blueberries between compartments of an ice cube tray. Fill with green tea and freeze.
2. Puree in blender with remaining green tea and agave.
Serves 2. Per serving: 50 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 13 g carbs; 0 mg sodium; 0 g protein; 1 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Green Smoothie
1 cup kale or collard greens firmly packed, stems removed, coarsely chopped (4 oz.)
1 Granny Smith apple, coarsely chopped
1 ripe banana
1/2 cup loosely packed fresh flat-leaf parsley leaves
2 1/4 cups water
Combine all ingredients in a blender, and blend until smooth. If the mixture is too thick, add a little more water.
Serves 2. Per serving: 105 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 26 g carbs; 32 mg sodium; 2 g protein; 4 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Blueberry-Almond Butter Smoothie
1 ripe banana
1 1/2 cups frozen blueberries (6 oz.)
1 tablespoon lemon juice
3 tablespoons almond butter
2 tablespoons flaxseeds
3 dates (Medjool or Deglet), pitted
2 cups water
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 405 calories; 2 g saturated fat; 15 g unsaturated fat; 0 mg cholesterol; 63 g carbs; 117 mg sodium; 7 g protein; 10 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Antioxidant Smoothie
1 cup unsweetened pomegranate juice
1 cup water
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 130 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 19 mg sodium; 1.5 g protein; 4 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Beet and Carrot Smoothie
1 medium-sized carrot, peeled and coarsely chopped (about 1/2 cup)
1 sweet apple, such as Honeycrisp or Pink Lady, coarsely chopped
1 ripe pear, such as red Bartlett or red D’Anjou, coarsely chopped
2 tablespoons fresh lemon juice
2 teaspoons minced fresh ginger
2 cups water
1. Steam beets and carrots until tender, about 10 minutes. Let cool to room temperature.
2. Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 62 mg sodium; 2 g protein; 7 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Cashew Cream Smoothie
1 cup boiling water
1 cup raw cashews
1 cup ice
1 vanilla bean, seeds scraped (reserve the bean itself for another use), or 1 teaspoon pure vanilla extract
1 tablespoon agave nectar
1. Pour boiling water over cashews and let stand until softened, about 15 minutes.
2. Puree in a blender on high speed for 3 minutes until smooth.
3. Add ice and vanilla extract or seeds. Blend until smooth. Add agave nectar to taste.
Serves 2. Per serving: 415 calories; 5 g saturated fat; 22 g unsaturated fat; 0 mg cholesterol; 29 g carbs; 12 mg sodium; 12 g protein; 2 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Orange-Berry Smoothie
1 cup frozen blueberries
1 cup frozen raspberries
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 132 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 2 mg sodium; 2 g protein; 3 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Berry-Tofu Smoothie
1 ripe banana
2 cups frozen mixed berries
1/2 cup fresh orange juice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 176 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 38 g carbs; 42 mg sodium; 7 g protein; 6 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after soy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Strawberry Soy Smoothie
2 cups frozen strawberries (8 ounces)
1 cup soy milk
2 tablespoons honey
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 235 calories; 0 g saturated fat; 2 g unsaturated fat; 0 mg cholesterol; 52 g carbs; 67 mg sodium; 5 g protein; 5 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after soy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Buttermilk-Date Smoothie
2 ripe bananas
11 dates, dried and pitted
1 teaspoon honey
Pinch of salt
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 297 calories; 1 g saturated fat; 0 g unsaturated fat; 5 mg cholesterol; 71 g carbs; 165 mg sodium; 6 g protein; 6 g fiber. Suitable for Week 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Blackberry-Cinnamon Smoothie
1/2 cup low-fat plain yogurt
1/2 cup low-fat buttermilk
1 tablespoon honey
1/8 teaspoon ground cinnamon
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving. 168 calories; 1 g saturated fat; 1 g unsaturated fat; 6 mg cholesterol; 34 g carbs; 109 mg sodium; 7 g protein; 6 g fiber. Suitable for Week 3 and 4 (and Weeks 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Chamomile-Banana Smoothie
1 ripe banana
1 cup low-fat plain yogurt
2 tablespoons maple syrup
1. Freeze chamomile tea in an ice cube tray.
2. Combine with remaining ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 183 calories; 1 g saturated fat; 1 g unsaturated fat; 7 mg cholesterol; 36 g carbs; 89 mg sodium; 7 g protein; 2 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Creamy Strawberry Smoothie
1 ripe banana
1 1/2 cups frozen strawberries (10-oz. package)
3/4 cup plain low-fat yogurt
2 tablespoons honey
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 213 calories; 1 g saturated fat; 1 g unsaturated fat; 6 mg cholesterol; 48 g carbs; 68 mg sodium; 6 g protein; 4 g fiber. Suitable for Week 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Blueberry-Flax Smoothie
1 ripe banana
1 cup frozen blueberries
1 cup low-fat plain yogurt
4 teaspoons flaxseeds
1 tablespoon honey
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 230 calories; 2 g saturated fat; 2 g unsaturated fat; 7 mg cholesterol; 42 g carbs; 89 mg sodium; 8 g protein; 5 g fiber. Suitable for Week 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Ginger Smoothie
2 teaspoons freshly grated ginger
1 cup fresh orange juice
2 tablespoons honey
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 174 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 44 g carbs; 3 mg sodium; 2 g protein; 2 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Avocado-Pear Smoothie
1/4 cup low-fat plain yogurt
1/2 cup pear juice
1 tablespoon honey
1/4 teaspoon pure vanilla extract
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 162 calories; 1 g saturated fat; 6 g unsaturated fat; 2 mg cholesterol; 22 g carbs; 27 mg sodium; 3 g protein; 3 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Carrot, Mango, and Herb Smoothie
1 cup fresh carrot juice
1 cup freshly squeezed orange juice
1/4 cup fresh herbs, such as mint, tarragon, or basil
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 225 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 56 g carbs; 36 mg sodium; 3 g protein; 5 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Kiwi Smoothie
4 ripe kiwi, peeled and halved
1/2 cup freshly squeezed orange juice
1 tablespoon agave nectar
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 142 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 5 mg sodium; 2 g protein; 4 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Banana-Oat Smoothie
1 ripe banana
1/2 cup low-fat plain yogurt
1/2 cup skim milk
1/4 cup old-fashioned rolled oats
2 teaspoons flaxseeds
1 tablespoon honey
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 212 calories; 1 g saturated fat; 1 g unsaturated fat; 5 mg cholesterol; 40 g carbs; 71 mg sodium; 8 g protein; 4 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Banana-Peanut Butter Smoothie
1 cup low-fat milk
1/4 cup peanut butter
2 tablespoons honey
1/2 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 356 calories; 4 g saturated fat; 13 g unsaturated fat; 6 mg cholesterol; 43 g carbs; 202 mg sodium; 13 g protein; 3.5 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Chocolate-Almond Smoothie
1 ripe banana
1 cup low-fat milk
1/4 cup almond butter
1 tablespoon honey
2 tablespoons unsweetened cocoa powder
1/2 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 346 calories; 3 g saturated fat; 17 g unsaturated fat; 6 mg cholesterol; 38 g carbs; 196 mg sodium; 11 g protein; 4.5 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Blackberry-Wheat Germ Smoothie
1 1/2 cups frozen blackberries (8 oz.)
1 cup fresh orange juice
2 tablespoons toasted wheat germ
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 208 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 48 g carbs; 3 mg sodium; 5 g protein; 9 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Apple, Carrot, and Ginger Smoothie
1 green apple, peeled, cored, and chopped
2 teaspoons freshly grated ginger
1 cup freshly squeezed orange juice
1 tablespoon honey
1. Freeze carrot juice in an ice cube tray.
2. Combine with remaining ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 167 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 41 g carbs; 37 mg sodium; 2 g protein; 3 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Cucumber, Honeydew, and Mint Smoothie
1/2 honeydew melon, peeled and chopped (2 cups)
1 cup pear juice
2 tablespoons fresh lime juice
1/4 cup fresh mint leaves
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 33 g carbs; 37 mg sodium; 2 g protein; 2 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
