Sensible Smoothies

If you’ve been following me for any amount of time, you know planning and simplicity are the big winners in most of my recipes and meal ideas. I like to keep my kitchen stocked with foods that make cooking meals very easy. Yet somehow, life always happens and, like the rest of the universe, I don’t always have the time to do everything I want to do - including cooking.

Now, I always prefer chewing my food over drinking it, but when that's just not the best option for one reason or another, these delicious smoothies save the day. They take literally minutes to throw together and I am able to enjoy them slowly, until I’m satisfied, and they last me for hours, just like any other meal. Try chugging a big icy smoothie in a couple minutes...I dare ya. Brain freeze anyone? ;)

Portions and Balance:

In general, these smoothies replace a meal for me, so to keep me satisfied from one meal to the next, I aim to get in a serving of each of the following:

  • Protein (1 - 2 palm sized portions of protein powder, greek yogurt, or cottage cheese)
  • Smart Carbs (1-2 cupped hands fruit or starchy veggie like sweet potato)
  • Vegetables: (1-2 fists colorful, non-starchy veggies like greens, cucumber, etc.)
  • Healthy Fat: (1 - 2 thumb sized portions of healthy fats like nuts, seeds, nut butter, fish oil, coconut, etc.)

Portions and energy needs will always vary based on your activity level, size, goals, and a number of other factors, so do adjust the recipes below to suit your needs. If you need help figuring out how much you should be aiming to consume at your meals, reach out - I’m happy to help!

Veggies & Fruit:

I include at least one serving of colorful veggies and/or fruit in ALL of of my smoothies. Why? Because I, just like everyone else, am always looking for more ways to fit in these nutrient dense powerhouses, and this is one of the easiest ways I can think of to do it! You will alwas find bags of frozen, chopped spinach in my freezer because it’s one of the easiest options available, it doesn’t change the flavor of the smoothie one bit (I promise! It will change the color, but not the taste), and it won’t go bad if I don’t get around to using it for a few days.

Veggie additions:

Choose from Spinach, kale, chard, watercress, carrot, cucumber, beets, butternut squash or sweet potato (these last two add a bit of sweetness!). Just be aware some of the greens and other more potent veggies may add a bitter flavor, which is best counteracted by some lemon juice or another acidic fruit.  

Fruit additions:

Literally, any and all of them. Fruit will add sweetness and flavor, so pick your favorite and toss it in!

Proteins:

If you’re a person, at any age, who moves and wants to maintain a healthy body and lean muscle mass, you need protein spaced throughout the day. I don’t care if you’re vegan, vegetarian, or a meat-loving, paleo addict. Protein, at each meal, is the way to go. There are so many options for fitting in protein. Sadly most smoothies miss this piece and are just loaded with juices and fruit. Questions/comments on this? Just ask! :)


Protein Additions:

  • Protein powder (I stick with whey protein, but there are so many options available. If you have questions on the right type of protein for you, I’m happy to help.)
  • Plain greek yogurt (greek has more than double the protein content of regular yogurt. Plain, unflavored doesn’t have any of the added sweeteners the flavored varieties do.)
  • Cottage cheese  
 Photo by newhealthguide.org

Photo by newhealthguide.org

Healthy Fats:

Along with protein, the addition of fat is what makes these smoothies last as long as any regular meal. Fats necessary in our diets, and they also happen to be the most energy-dense nutrient (9 calories per gram vs. 4 calories per gram for protein and carbs), so their portion sizes are generally smaller.

Healthy fat additions:

Nuts, seeds, nut/seed butters (look at those ingredients - is there anything besides nuts, seeds or salt in there? If so, ask yourself if that’s necessary.), shredded, unsweetened coconut,

 

SMOOTHIE RECIPES!

Below are some of my go-to flavor combos. After reviewing the pictures, I realize some may look pretty similar (read, green), but believe me, the flavors are totally unique! The different liquids and spices/seasonings help change up the flavor. Again, with the liquids used, go for unsweetened varieties if you’re conscious of added sugars. Often the fruits and/or protein powders provide enough sweetness.

Give these a try and let me know what you think! This is just a sampling of a few of my favorites - more smoothie recipes to come in the near future! Feel free to use your creative freedom and change up the ingredients as you like.

Do you have any favorite smoothie recipes? Sharing is caring! Show me what you’ve got in the comments below or use #jeannereillyrd on Instagram or Facebook.

 

Vanilla Mint Cream (aka copycat Shamrock Shake)

  • 1 - 2 cup frozen chopped spinach (no green food dye here!)
  • 1+ cup unsweetened vanilla almond milk (or milk of your choice)
  • 1 drop peppermint essential oil (or a few leaves of fresh mint
  • 1-2 scoops vanilla protein powder
  • 1-2 Tbsps cashews or coconut
  • Optional toppings: sprinkling of cashews, coconut, hemp seeds, or you can go the traditional route and top it with whipped cream and a cherry!

 

 

 

 

 

Smoothie Bowl: 

For this concept, the smoothie base is pretty simple. The toppings is where the magic happens!

  • 1-2 cups frozen chopped spinach
  • 1 - 2 scoops chocolate protein powder
  • 1 - 2 handful of ice cubes
  • Just enough liquid (milk, water, or milk substitute) to make it all blend while keeping the mixture pretty thick.
  • Optional toppings: cacao nibs, dried mulberries or goji berries, hemp hearts, blueberries, cinnamon, a drizzle of peanut butter.

 

 

Sweet Apple, Vanilla & Greens

 

  • 1 fuji apple (or other sweet variety)
  • 1- 2 scoops vanilla protein powder
  • 1-2 cups frozen chopped spinach (or other vegetable of choice)
  • ¼ tsp cinnamon
  • 1 Tbsp hemp hearts
  • 1 Tbsp chia seeds
  • ½ - 1 cup milk or milk substitute
  • 2 handfuls ice.
  • Optional toppings: Sprinkle of  hemp hearts and/or chia seeds

 

 

 

 

Mocha Madness! 

  • 1 - 2 scoop chocolate whey protein (Throne Research is my favorite!)
  • 1 Tbsp cacao powder
  • 1 - 2 cups frozen chopped spinach
  • 1 cup cold coffee (or 2 T coffee granules plus 1 cup water or almond milk) - use as much liquid as needed to get desired consistency
  • 2 Tbsp nut of choice
  • Optional toppings: sprinkle of cacao nibs, coconut, granola, or nuts

 

 

 

 

 

Chocolate Peanut Butter Banana Smoothie

  • 1 banana (frozen or fresh)
  • 1 cup water, milk or milk substitute
  • 1-2 cups frozen chopped spinach (or other vegetable of choice)
  • 1 - 2 Tbsp Peanut butter
  • ½ tsp cinnamon
  • 1-2 scoops chocolate whey protein powder
  • ½ Tbsp cacao powder