Smoothies and Shakes

Smoothies and shakes are a great way to optimize your nutrition plan.

The ideal time to drink fruity shakes is after an intense training session. The period 15‐30 minutes after your session is when your muscles are most insulin sensitive and the sugars will go straight into your worked muscles rather than on to your stomach and hips! 

These should always include a protein powder to help the rebuilding process. You are best advised to choose high quality protein powder for optimum health. 

If you are in a rush in the morning, shakes are a great alternative but should not replace solid breakfasts on a regular basis!

I am a huge fan of greens drinks in the morning to alkalize the body and get your energy flowing before the day ahead. These combined with the veggie smoothies below will give you a cracking start to the day and help bring you back into balance.

This will enable permanent fat loss, better digestion so more energy and better sports performance.

Make sure to add some healthy fats in the form of olive, coconut or flax oil or coconut milk for a great tasting shake!

Basic Protein Smoothie

4 cups frozen fruit or any fresh fruit

1 cup almond milk frozen or Ice cubes

½ cup water

1 tablespoon of crushed nuts or seeds or peanut butter or oil

2-3 scoops of Quality Protein powder

Whole Egg

1-2 scoops Porridge Oats

Directions:

Pour almond milk/water into ice tray and freeze. Blend all ingredients in a blender until smooth.

Makes 2‐3 servings.

 

Cherry Berry Smoothie

Ingredients:

2 cups frozen cherries

1 cup frozen blackberries

½ cup frozen boysenberries

1 cup almond milk frozen

½ cup water

1 tablespoon sunflower seeds

Protein powder

Directions:

Pour almond milk into ice tray and freeze. Blend all ingredients in a blender until smooth.

Makes 2‐3 servings.

 

Tropical Smoothie

Ingredients:

2 cups mango cubed

1 cup papaya cubed

1 cup almond milk frozen

½ cup water frozen

1 tablespoon pumpkin seeds

¼ teaspoon ground ginger

Protein powder

Directions:

Pour water and almond milk into ice tray and freeze. Place all ingredients in a blender and blend until smooth.

Makes 2‐3 servings.

 

Berry Delightful Freezie

Ingredients:

1 cup frozen blueberries

1 cup frozen raspberries

1 cup frozen boysenberries

2 cups water frozen

¼ cup carrot juice

Protein powder

Directions:

Pour water into ice trays and freeze. Blend all ingredients until smooth.

Makes 2‐3 servings

 

Cherry & Pomegranate Smoothie

Ingredients:

2 cups cherries

1 cup pomegranates cubed

½ cup elderberries frozen

1 ½ cup almond milk frozen

1 cup crushed ice

Protein powder

Directions:

Pour almond milk into ice tray and freeze. Blend all ingredients in a blender until smooth.

Makes 2‐3 servings.

 

Island Smoothie

Ingredients:

2 cups cubed mango frozen

½ a lemon sectioned and frozen

½ a lime sectioned and frozen

2 tablespoons shredded coconut

1 teaspoon lemon zest

1 teaspoon lime zest

1 ½ cup almond milk frozen

1 cup crushed ice

2 tablespoons sunflower seeds

Protein powder

Directions:

Pour almond milk in ice cube tray and freeze. Place all ingredients in a blender and blend

until smooth.

Makes 2‐3 servings.

 

Extra Creamy Raspberry Surprise

Ingredients:

2 cups frozen raspberries

1 cup frozen gooseberries

1 avocado cubed

1 cup carrot juice

1 cup almond milk frozen into cubes

Protein powder

Directions:

Place all ingredients in blender and blend until smooth. The surprise in this smoothie is the

creaminess that avocado brings.

 

Red Delicious

Ingredients:

2 cups diced tomatoes

½ cup carrots sliced

½ cup raspberries

½ cup tomato juice

½ cup carrot juice

2 teaspoons sesame seeds

Protein powder

Directions:

Blend all ingredients until smooth.

 

Irish Sunrise

Ingredients:

2 cups kale

1 cup Irish moss

½ cucumber

1 avocado diced

1 cup water frozen

1 teaspoon lime juice

Protein powder

Directions:

Pour water into ice trays and freeze. Blend all ingredients until smooth.

Holiday in Rome

Ingredients:

2 cups arugula chopped

3 tomatoes diced

¼ cup artichoke hearts chopped

1 cup eggplant diced

1 ½ cups tomato juice

5 basil leaves

1 teaspoon oregano

½ teaspoon rosemary

2 teaspoons fennel

Protein powder

Directions:

Blend all ingredients until smooth.

 

Zesty Carrot Smoothie

Ingredients:

2 cups carrot juice frozen

1 carrot chopped

1 red bell pepper chopped

1 jalapeño

2 tablespoons pumpkin seeds

Freshly grated wasabi to taste

Protein powder

Directions:

Blend all ingredients until smooth.

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