Maria's Book of Smoothies

7/29/2019 Maria's Book of Smoothies

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this compilation of recipes is dedicated

to our dearest and most favorite

maria standage.

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breakfast smoothies

B

Breakfast Smoothie .............................................................1

Revitalizing Kale Smoothie .................................................2

Blueberry Mint Smoothie ....................................................3Pistachio Ice Cream Kale Smoothie .............................4

Summer Sweet Smoothie ...................................................5

Thin Mint Monster ...............................................................6

All Fruit Smoothie .................................................................7

Strawberry Oatmeal Smoothie .........................................8

Peanut Butter Banana Smoothie ......................................9All-Around Good Smoothie .............................................10

B and Ls Strawberry Smoothie ........................................11

Orange Glorious ...............................................................12

Groovy Green Smoothie ..................................................13

Strawberry and Spinach Smoothie .................................14

Oatmeal Smoothie ...........................................................15

Carrot-Ginger Smoothie ..................................................16

Green Machine Smoothie ...............................................17

Superfood Smoothie ........................................................18

Avocado Banana Smoothie ...........................................19

Strawberry Grapefruit Smoothie ....................................20

The Ultimate Smoothie..................................................21


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Directions

1. Mix the raspberries in 30 seconds.

2. Add orange juice and the Kesella.

3. Add the honey and Lemon juice.

4. Finish!

Ingredients

2 cups raspberries

1 tsp. honey

2 Tbls. lemon juice

2 cups orange juice

3 Tbls. Kesella/yogurt

from Laurenconrad.com

Breakfast Smoothie

1


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Directions

1. Add bananas, kale, and mango to your blender.

2. Squeeze about a teaspoon of lemon juice into the blender.

3. Add chia seeds.

4. Blend until smooth.

5. Add a few mint leaves as garnish, and enjoy!

*Remove stems for smoother consistency.

**Trader Joe's sells them near the cereal section and most grocery

stores carry them as well.

Ingredients

1 cup raw kale, chopped*

1 frozen banana, roughly chopped

1 cup frozen mango

1 tsp. chia seeds**

1 squeeze of lemon

bunch mint, for garnish


Revitalizing Kale Smoothie

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3

Directions

1. Blend blueberries, avocado, orange juice, mint, lemon juice, and

water until smooth.

Ingredients

1 cup frozen blueberries

avocado

cup orange juice

cup fresh mint leaves

1 tsp. lemon juice

cup water

from Katie Larsen via Wholeliving.com

Blueberry Mint Smoothie


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Directions

1. Throw all of the ingredients in your high speed blender and

pure until smooth and creamy. YUMMO!

Ingredients

1 cup curly green kale

leaves (about 3 large leaves)

2 ripe bananas (fresh or

frozen)

2 cups ice (a little less ice if

using frozen bananas)

cuplteredwater

cup raw cashews

3 Tbls. raw agave nectar

1 tsp. vanilla extract

tsp.nelymincedginger

pinch of Celtic sea salt

from Katie Larsen via Simplysugarandglutenfree.com

Pistachio "Ice Cream" Kale Smoothie


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5

Directions

1. Process the cranberry juice, strawberries, blueberries, water-

melon,banana,andgsinablenderuntilsmoothandcreamy.

Enjoy immediately or keep cool in refrigerator.

Ingredients

2 cups cranberry juice

2 cups strawberries

1 cup blueberries

1 cup watermelon chunks

1 banana

2freshgs

from Allrecipes.com

Summer Sweet Smoothie


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6

Directions

1. Blend coconut milk, spinach, mint leaves, cacao seeds, pepper-

mint extract, and Stevia powder in a blender. While blender is

running, drop in banana chunks, one by one. Add ice cubes until

smoothie has desired thickness, and water if smoothie is too

thick.

Ingredients

cup chilled coconut milk

1 cup fresh spinach leaves

10 leaves fresh mint, chopped

cup raw cacao seeds

1 tsp. peppermint extract

1 (1 gram) packet Stevia powder

1 banana, cut into pieces and frozen ice, or as needed

water, or as needed

from Allrecipes.com

Thin Mint Monster


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7

All-Fruit Smoothiefrom Allrecipes.com

Ingredients

1 cup pineapple juice

1 large banana, cut into chunks

1 cup frozen strawberries

1 cup frozen blueberries

Directions

1. Pour pineapple juice into a blender and add banana, strawber-

ries, and blueberries. Cover and blend until smooth, about 1

minute.

2. Pour into 2 glasses.


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8

Directions

1. In a blender, combine soy milk, oats, banana and strawberries.

Add vanilla and sugar if desired. Blend until smooth.

2. Pour into glasses and serve.

Ingredients

1 cup soy milk

cup rolled oats

1 banana, broken into chunks

14 frozen strawberries

tsp. vanilla extract

1 tsp. white sugar

from Allrecipes.com

Strawberry Oatmeal Smoothie


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9

Peanut Butter Banana Smoothiefrom Allrecipes.com

Ingredients

1 banana

1/8 cup peanut butter

1/2 cup soy milk

2 Tbls. honey

Directions

1. In a blender, combine banana, peanut butter and soy milk. Blend

until smooth. Pour into glasses and drizzle with honey for

garnish.


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10

Directions

1. In a blender, blend the milk, yogurt, banana, protein supplement,

axseed,honey,andstrawberriesuntilsmooth.

Ingredients

cup nonfat milk

cup fat-free plain yogurt

frozen banana, peeled and chopped

2 Tbls. powdered protein supplement

1Tbls.axseed

1 tsp. honey

cup frozen strawberries

from Allrecipes.com

All-Around Good Smoothie


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11

Directions

1. In a blender combine strawberries, milk, yogurt, sugar and va-

nilla. Toss in the ice. Blend until smooth and creamy. Pour into

glasses and serve.

Ingredients

8 strawberries, hulled

cup skim milk

cup plain yogurt

3 Tbls. white sugar

2 tsp. vanilla extract

6 cubes ice, crushed

from Allrecipes.com

B and L's Strawberry Smoothie


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12

Directions

1. In a blender combine milk, water, orange juice concentrate, ice

cubes, vanilla and sugar. Blend until smooth.

2. Pour into three 12 oz. glasses and enjoy with a straw.

Ingredients

1 cup milk

1 cup ice water

1 (6 ounce) can frozen orange juice concentrate

12 cubes ice

1/4 tsp. vanilla extract

1/8 cup white sugar

from Allrecipes.com

Orange Glorious


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13

Directions

1. Place the banana, grapes, yogurt, apple and spinach into a blend-

er. Cover, and blend until smooth, stopping frequently to push

down anything stuck to the sides. Pour into glasses and serve.

from Allrecipes.com

Ingredients

1 banana, cut in chunks

1 cup grapes

1 (6 oz.) tub vanilla yogurt

apple, cored and chopped

1 cups fresh spinach leaves

Groovy Green Smoothie


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14

from Erica and Jarom Bowman

Directions

1. Blend until you reach desired consistency.

Ingredients

5 large strawberries

1 banana

4 cubes of pineapple

1 kiwi if desired

2 handfuls of spinach

3 ice cubes

some orange juice

Strawberry and Spinach Smoothie


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15

from Marthastewart.com

Oatmeal Smoothie

Directions

1. Place ice and raspberries in the bottom of blender, and all other

ingredients on top. Whir until completely smooth. Serve.

Ingredients

1 cup ice

cup frozen raspberries

cup plain low-fat yogurt

1 banana

cup old-fashioned rolled oats

1 Tbls. honey

1 cup coconut water (or other liquid, such as juice)


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16

Directions

1. Pure all ingredients in a blender.

Ingredients

1 banana, cut into chunks

1 cup ice cubes

cup bottled carrot juice

cup plain low-fat yogurt

inch piece peeled fresh ginger, coarsely chopped


Carrot-Ginger Smoothie


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17

Directions

1. Blend spinach leaves, juice, avocado, apple, and ice.

Ingredients

1 cup packed fresh spinach leaves

1 cups white grape juice or pear juice

avocado

1 Granny Smith apple, peeled and cut into 1-inch pieces

1 cup ice


Green Machine Smoothie


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Directions

1. In a blender, combine all ingredients. Blend until smooth, scrap-

ing down sides of blender as needed.

2. Serve immediately.

Ingredients

cup fresh or frozen blueberries

cup ice

cup plain low-fat regular or Greek yogurt

2 Tbls. fresh orange juice

2 Tbls. soy milk

1 Tbls. honey

2Tbls.axseed


Superfood Smoothie


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Directions

1. In a blender, combine avocado, banana, yogurt, orange juice,

honey, and ice. Blend until smooth.


Ingredients

1 avocado

1 banana

cup nonfat plain Greek yogurt

1 cups fresh orange juice (from 3 oranges)

cup honey

2 to 3 cups ice


Avocado Banana Smoothie


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20

Directions

1. Combine all ingredients, plus 1 cup water, in a blender and

process until smooth.

from Wholeliving.com

Strawberry Grapefruit Smoothie

Ingredients

1 grapefruit, peeled, seeded, and chopped

2 cups hulled fresh or frozen strawberries

1 sweet apple (such as Honeycrisp or Pink Lady), cored and

chopped

1 inch fresh ginger, peeled and chopped


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21

Directions

1. Pure until you reach desired consistency.

Ingredients

2 cups of frozen berries (i.e. strawberries and blueberries)

1 banana

2/3 cup carrot juice

2/3 cup orange juice

2Tbls.groundaxseed

1 handful of spinach

1 handful of kale (not the stem)

from Brittanys-notebook.com

The "Ultimate" Smoothie


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lunch and dinner smoothies

L&D

Blender Pizza .....................................................................22

Veggie Soup ......................................................................23

Black Bean Soup ...............................................................24

ABC Cheese Enchilada Pure .....................................25

Celery Root and Potato Pure .......................................26

Pured Beet Soup .............................................................27

Pured Butternut Squash Soup .......................................28

Pured Mushroom Soup ..................................................29

Spaghetti Frappe ..............................................................30

Peanut Butter and Jelly Smoothie ..................................31

Cauliower Pure .............................................................32

Tomato Soup .....................................................................33

Bright-Green Pea Soup ....................................................34Gordon Ramsays Broccoli Soup ....................................35

Baked Potato Soup ..........................................................36

Potato Leek Soup .............................................................37

Aunt Heathers Carrot and Barley Soup ........................38

Chicken Vegetable Soup with Quinoa ..........................39

Simple Chili ........................................................................40


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Directions

1. Put all ingredients in an osterizer and blend until smooth.

Microwave on high about 1 minute.

2. May want to add water or milk for consistency.

Ingredients

1 slice bread

cup pizza sauce

1 slice American cheese

Small amounts of diced onion

Small amounts of diced bell pepper

Small amounts of sliced olives

Small amounts of pepperoni slices Small amount of Parmesan cheese

from Julie Marshall Fillerup via Widesmiles2.org

Blender Pizza

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23

Directions

1. Add all the ingredients into a large pot or slow-cooker.**

2. Simmer until Veggies are cooked (usually one hour).

3. Season to taste.

*Depending on my mood I will exchange the Beef broth for Fat-Free

Chicken Broth or Fat-Free Vegetable Broth.

**Once cooked, the soup can be blended into a pure if needed.

Ingredients

6 cups nonfat beef broth*

3 cups green cabbage, diced

1 1/3 cups carrots, sliced

1 cup onion, diced

4 garlic cloves, minced

1 cup green beans

2 Tbls. tomato paste

3 stalks celery, diced

1 bell pepper, diced

2 cups mushrooms, sliced

2 cups broccoli, chopped

from Charisse VanDerwerken via Ziplist.com

Veggie Soup


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24

Directions

1. Inapot,combinetherstsixingredients;simmerfor10min-

utes.

2. Addhalfacanofbeans,saltandcumin;cookfor5minutes.

3. Pure soup (I use an immersion blender which makes it easy to

do it right in the pot).

4. Add the rest of the beans to the soup.

5. Combine the cornstarch with 1 Tbls. of water.

6. Addthelemonandthecornstarchtothesoup;cookuntilthick-

ened.

from Charisse VanDerwerken via Food.com

Black Bean Soup

Ingredients

1onion,nelychopped

2 garlic cloves, minced

2celeryribs,nelychopped

large red bell pepper,

nelychopped

2 small chicken bouillon

cubes 1 to 1 cup boiling water

2 (15 oz.) cans black beans,

undrained

tsp. salt

tsp. cumin

lemon, juice of

1 Tbls. cornstarch


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25


Directions

1. Blend all ingredients together in osterizer until smooth. (May

need to add water).

2. Pour into microwave safe bowl and microwave on high for 1

minute. This can be spicy!

Ingredients

1 corn tortilla, broken into chunks

cheddar cheese, cut into chunks

1 or 2 pieces sliced jalapeo pepper (optional)

very small amounts of cilantro

very small amounts of diced onion

very small amounts of sliced olives

of a small can of enchilada sauce (red) salt to taste

water for consistency

"ABC" Cheese Enchilada Pure


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26

Directions

1. Put celery root, thyme sprig, and garlic into a small saucepan.

Coverwithcoldwaterby1inch.Bringtoaboil.Reduceheat;

add 2 tsp. salt and the potato. Simmer until vegetables are very

soft, about 10 minutes.

2. Drain;discardthymesprig.Transfervegetablemixturetoafood

processor. Add milk and butter, and process until just pured.

Season with salt and pepper. Garnish with thyme.

3. Serve with a pat of butter.

Ingredients

1mediumceleryroot(alsocalledceleriac;about14ounces),

peeled and cut into - inch dice

1 fresh thyme sprig, plus more for garnish

1 garlic clove, crushed

coarse salt and freshly ground pepper

1 small russet potato (about 9 ounces), peeled and cut into

- inch dice cup whole milk

2 Tbls. unsalted butter, plus more for serving


Celery Root and Potato Pure


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27

Directions

1. In a large Dutch oven or pot, heat oil over medium heat. Add on-

ion.Seasonwithsalt;cook,stirringoccasionally,untilsoftened,

5 to 7 minutes.

2. Add beets, broth, and enough water (4 to 5 cups) to cover. Bringtoaboil;reduceheattomedium,andsimmeruntilbeetsare

tender, about 20 minutes.

3. Using a blender or an immersion blender, pure broth and

vegetables until smooth. If using a blender, work in batches and

llonlyhalfway,allowingheattoescape:Removecapfromhole

inlid,coverlidrmlywithadishtowel,andblend.Transferto

a clean pot as you work. Adjust soup's consistency with a littlewater if necessary. Season with salt, pepper, and lemon juice.

Ingredients

2 Tbls. olive oil

1 onion, coarsely chopped

coarse salt and freshly ground pepper

2 lbs. beets, peeled and cut into 1-inch chunks

1 can (14 oz.) reduced-sodium chicken broth

1 to 3 tsp. fresh lemon juice


Pured Beet Soup


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28

Directions



5 to 7 minutes.

2. Add squash, broth, and enough water (4 to 5 cups) to cover.Bringtoaboil;reduceheattomedium,andsimmeruntilsquash

is tender, about 20 minutes.





a clean pot as you work. Adjust soups consistency with a littlewater if necessary. Season with salt, pepper, and lemon juice.

Ingredients

2 Tbls. olive oil


Coarse salt and freshly ground pepper

3 lbs. butternut squash, peeled, seeded, and cut into 1-inch

chunks




Pured Butternut Squash Soup


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29

Directions



5 to 7 minutes.

2. Add mushrooms, potato, broth, and enough water (4 to 5 cups)tocover.Bringtoaboil;reduceheattomedium,andsimmer

until mushrooms and potato are tender, about 20 minutes.





a clean pot as you work. Adjust soups consistency with a littlewater if necessary. Season with salt, pepper, and lemon juice.

Ingredients

2 Tbls. olive oil


Coarse salt and freshly ground pepper

20 oz. button mushrooms, trimmed and quartered

1 baking potato, peeled and cut into 1-inch chunks




Pured Mushroom Soup


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Directions

1. Put pasta, sauce, milk and vegetable in blender.

2. Blend until smooth.

3. Microwave about 30 seconds to heat through if necessary.

4. Sprinkle top with parmesan cheese.

Ingredients

cup cooked spaghetti noodles

cup spaghetti sauce

cup green cooked green vegetables (spinach, kale, etc.)

milk

pinch of grated parmesan cheese


Spaghetti Frappe

30


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Directions

1. Mix all ingredients in blender.

Ingredients

1 cup milk


2 Tbls. peanut butter

from Suzanne Whitney Brooksby

Peanut Butter and Jelly Smoothie

31


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32

Directions

1. Steamcaulioweruntilverytender,about18minutes.

2. Transfercauliowertoafoodprocessorandseasonwithsalt

and pepper. Add broth and process until smooth, scraping down

side as needed (add more broth for a thinner consistency, if

desired.

3. To serve, transfer to a bowl, season to taste with salt and pep-

per, and drizzle with olive oil.

Ingredients

1largeheadcauliower,coredandcutintoorets

coarse salt and ground pepper

cup warmed low-sodium chicken or vegetable broth

1 tsp. Extra-virgin olive oil


CauliowerPure


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Directions

1. Pulse tomatoes and liquid in a food processor until chopped.

Heatoilandredpepperakesinasaucepanovermediumheat.

Add garlic and onion. Cook, stirring, until onions are tender,

about 6 minutes. Add tomatoes and stock and bring to a boil.

Reduce to a simmer and stir occasionally, until slightly reduced,

about30minutes.Pureuntilsmooth;seasonwithsaltand

pepper.

2. Top with fresh basil, season with salt and pepper, and serve with

soup.

Ingredients

1 28-oz. can whole peeled plum tomatoes

2 Tbls. olive oil

tsp.redpepperakes

2 cloves garlic, minced

1 cup diced onion

2 cups low-sodium chicken stock

Kosher salt and freshly ground pepper

33


Tomato Soup


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34

Directions

1. In a large soup pot, heat the olive oil over low heat. Add the

shallots and cook, covered, until they are soft and translucent.

Add the stock and bring to a boil. Reduce the heat and simmer,

uncovered, for 10 minutes.2. Add the peas and simmer 10 minutes more for fresh peas and

4 minutes for frozen, or until the peas are just heated through

and still vibrant.

3. Pure the mixture in a blender and pour through a wide-mesh

strainerintoabowlsetinalargerbowllledwithiceandcold

water. Stir until cool to the touch.

4. Stir in the yogurt and season with salt and pepper. Divideamong 4 chilled soup bowls and garnish with sprigs of tarragon.

Ingredients

2 tsp. extra-virgin olive oil

2 shallots, peeled and thinly sliced

3 cups Chicken Stock to make 1 quarts (or Vegetable Stock)

3 lbs. fresh peas, shelled, or 5 cups frozen

cup low-fat plain yogurt

Kosher salt and freshly ground black pepper

fresh tarragon sprigs, for garnish


Bright-Green Pea Soup


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35

Directions

1. Bring water to a boil in a large stock pot. Add a large pinch of

salt (1 to 1 Tbls.). Add broccoli and boil rapidly.

2. Yourbroccoliisnishedcookingwhenyoucanpierceitwithlittle or no effort. Remove the stock pan from the stove burner.

DO NOT POUR THE WATER OUT!

3. Use a slotted spoon to add broccoli to a blender but be careful

because its boiling hot! Pour enough of the water left over from

cookingthebroccolitolltheblenderhalfway.Addapinch(or

more) of salt. Use several pulses on your blender to break the

broccoli up and then pure for several seconds.

from Charisse VanDerwerken

Ingredients

1 large or two medium broccoli clusters (as fresh as possible)

Salt (3 tsp.)

ground black pepper (4 to 5 turns on the grind wheel)

water

olive oil

Gordon Ramsay's Broccoli Soup


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4. Ifyouaremakingthefancyversion,addvewalnutstothe

bottom of a shallow bowl and then place pieces of goat cheese on

top of them.

5. Pour soup into shallow bowl. Drizzle lightly with olive oil and

serve at once! Delicious!

Cont.


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Directions

1. Melt butter in a stock pot over medium heat. Add garlic and

sautefor30-60secondsuntilfragrant.Addourtopan.Slowly

add milk a little at a time while whisking constantly to eliminate

lumps.

2. Whisk until smooth and then add chicken broth. (Now, if you get

to this point and dont have a smooth liquid. Stop! Save your

soup by popping the mixture in the blender, then continue.)

Bring soup just to a simmer and heat until thickened, stirring

often, about 5 minutes.

3. Once soup is thickened, turn heat down to medium-low. Cut pota-

toesinhalflength-wiseanduseaspoontoscoopoutpotatoesh

Ingredients

3 Tbs butter

2 to 3 cloves garlic, minced

cupour

4 cup milk

1 14 oz. can chicken broth

4 medium baking potatoes

2 cups grated cheddarcheese

1 tsp. salt

tsp. black pepper

1 cups sour cream

cups chopped green

onions

8 slices bacon, cooked and

crumbled

from Charisse VanDerwerken via Ourbestbites.com

Baked Potato Soup

36


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into the pot. Use a wooden spoon to smash potatoes, breaking

up large clumps. Add 1 cups grated cheese and salt and pepper

and stir until cheese is melted. Remove pan from heat and stir

in cup sour cream, cup green onions, and 4 strips of the

crumbled bacon. Add additional salt and pepper to taste. Ladle

into bowls and top with each serving with the remaining sour

cream, onions, cheese, and bacon.

Cont.


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Directions

1. Wash leeks very carefully to remove all grit. I usually cut them

horizontally and separate the rings to make sure no dirt re-

mains. Coarsely chop them when washed.

2. Inamediumsouppot,meltbutterandaddouronlowame.

Using a wooden spoon, mix well. This will thicken your soup and

giveitawonderfulavor.

3. Add chicken stock, leeks, onion, potatoes and bring to a boil.

Cover and simmer on low for about 20-25 minutes, until pota-

toes are soft. Using an immersion blender, blend the soup until

smooth adding the milk and adjusting salt and pepper to taste.

Serve immediately.

Ingredients

1 bunch leeks (about 4) dark green stems removed

large white onion, chopped

2 russet potatoes, peeled and cut into cubes

1Tbls.our

1 Tbls. butter

4 cups fat free chicken stock (or vegetable broth)

cup 2% milk salt and fresh pepper

from Skinnytaste.com

Potato Leek Soup

37


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Directions

1. Saute carrots in butter for 5 minutes. Add onion(s) and con-

tinuetosautefor3moreminutes.Addourandspicesand

continue to cook for 3 minutes. Add chicken stock and barley.

Stir well, bring to a boil. Cover and simmer for 30 minutes.

2. Mine turned out super thick - which I liked, but if you want it

thinner, don't let it simmer for so long.

3. Pure and then serve.

Ingredients

2 large carrots, peeled and

grated

1 Tbls. butter

cuponion,nelychopped

some chopped green onions

tsp. caraway seeds (op-

tional) tsp. thyme

tsp. pepper

1Tbls.our

3 cups chicken stock

3 Tbls. barley (I added 1/3

cup - it gave more substance

to the soup)

from Charisse VanDerwerken

Aunt Heather's Carrot and Barley Soup


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39

Directions

1. Combine water and chicken base in large 6 quart pot, bring to a

boil, stirring to dissolve the chicken base.

2. Add the rest of the ingredients, boil on low until quinoa and

potatoes are done.

3. Pure and serve.

Ingredients

1 can of chicken breast

meat (do not drain)

7 cups water

1 Tbls. McCormick chicken

base

cup dry quinoa

10 oz. frozen broccoli 8oz.frozencauliower

cup frozen chopped onion

cup frozen spinach

12 oz. fresh corn, sliced off

the cob

14 oz. fresh shredded

cabbage

12 oz. diced potatoes

1 Tbls. chopped garlic dashofredpepperakes

dash of black pepper

from Recipes.sparkpeople.com

Chicken Vegetable Soup with Quinoa


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40

Simple Chilifrom Food.com

Ingredients

1 lb. extra lean ground beef

cup chopped onion

1garlicclove,nelychopped

1 (14 oz.) can diced toma-

toes, undrained

1 (8 oz.) can tomato sauce

1 Tbls. chili powder

tsp. ground cumin

tsp. salt

tsp. pepper

1 (15 to 16 oz.) can kidney

beans, rinsed and drained

or 1 (15 to 16 oz.) can pinto

beans, if desired

Directions

1. Cook beef, onion and garlic in 3 qt saucepan until beef is brown.

2. Stir in remaining ingredients except beans. Heat to boiling, re-

duce heat to low. Cover and simmer 1 hr., stirring occasionally.

3. Stir in beans. Heat to boiling, reduce heat to low.

4. Simmer uncovered about 10 minutes, stirring occasionally, until

desired thickness.

5. Pure and serve.


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dessert smoothies

D

Pumpkin Pie Smoothie......................................................41

Chocolate Peanut Butter Smoothie............................... 42

Red Smoothie ....................................................................43

Orange Julius ....................................................................44

Melon Lime Cooler ...........................................................45

Mango Peach Smoothie .................................................46

Strawberry Pineapple Smoothie .....................................47

Sweet Cantaloupe Smoothie..........................................48

Strawberry Peach Smoothie ............................................49

Strawberry Cheesecake Shake ......................................50

Chocolate Cereal Smoothie ...........................................51


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Directions

1. Put all of the ingredients except the Stevia into your blender in

the order listed, starting with the pumpkin.

2. Start on low, increase quickly to high, until thoroughly

blended.

3. Sweeten to taste with Stevia.


Ingredients

cup plus 2 Tbls. pumpkin

pure

of a frozen banana

of an orange, peel removed

cup Greek yogurt

1 Tbls. chia seeds

1 tsp. ground cinnamon 1 Tbls. nutmeg

6 ice cubes

-1cupoflteredwater

powdered Stevia to taste

from Simplysugarandglutenfree.com

Pumpkin Pie Smoothie

41


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42

Directions

1. Slice bananas into coins or cut bananas into tiny cubes.

2. Blend bananas and milk until smooth (approx. 30 seconds).

3. Break chocolate bar into individual sections.

4. Blend with original mixture until chocolate is evenly mixed.

5. Best served chilled.

Ingredients

1 bar of Hershey's milk chocolate

1 small banana

2 Tbls. creamy peanut butter

1 cup milk


Chocolate Peanut Butter Smoothie


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Directions

1. Cut the watermelon into chunks.

2. Put in the blender with the strawberries and

blackberries

3. Blend in crushed ice cubes.

Ingredients

1 cup watermelon

1 cup strawberries

1 cup blackberries

10 cubs of crushed ice


Red Smoothie

43


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44

from Julie Andrew

Directions

1. Mix above ingredients in a blender and enjoy!

*Personally its a little too much ice for me so I usually double

everything but stick with the 10 cubes of ice.

Ingredients

cup of Orange Juice Concentrate

cup of milk

10 ice cubes,* crushed

1 to 2 eggs

1 Tbls. of vanilla pudding

2 Tbls. of sugar, optional

Orange Julius


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Directions

1. Place honeydew melon in a single layer on a baking sheet. Cover

andfreezeuntilrm,about30minutes.

2. Transfer frozen melon to a food processor with the sherbet

and lime juice. Pure until smooth. Pour mixture evenly into 4

glasses, and garnish each glass with a strawberry. Serve imme-

diately.

Ingredients

4 cups cubed honeydew melon

1 cups lime sherbet

2 Tbls. lime juice

4 fresh strawberries (optional)

from Allrecipes.com

Melon Lime Cooler

45


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Directions

1. Place the peach, mango, soy milk, and orange juice into a blend-

er. Cover, and pure until smooth. Pour into glasses to serve.

Note:Youcanaddanytypeofgreentomakethesmoothierichin

berandothernutrients.KaleandSpinacharegreatoptions.

Flaxseed is another healthy boost!

Ingredients

1 peach, sliced

1 mango, peeled and diced

cup vanilla soy milk

cup orange juice, or as needed

from Julie Marshall Fillerup via Allrecipes.com

Mango Peach Smoothie

46


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Directions

1. Blend the strawberries, milk, pineapple juice, vanilla yogurt,

sugar, ice, and wheat germ in a blender until smooth. You may

need to scrape down the sides of the blender a couple of times.

2. Pour into glasses and serve immediately.

Note:Youcanaddanytypeofgreenleaf(spinach,kale,etc.)tomake

thesmoothierichinberandothernutrients.KaleandSpinachare

great options.

Flaxseed is another healthy boost!

Ingredients


cup milk

cup pineapple juice

cup vanilla yogurt

2 Tbls. white sugar

6 ice cubes

1 tsp. wheat germ (optional)

from Julie Marshall Fillerup via Allrecipes.com

Strawberry Pineapple Smoothie

47


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48

Directions

1. Place ingredients in blender and mix on medium-high until

desired thickness.

2. Pour into glasses and serve immediately.

Ingredients

2 cups cubed cantaloupe

1 cup orange juice

1 Tbls. honey

tsp. vanilla extract

1 cup ice cubes


Sweet Cantaloupe Smoothie


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49

Directions

1. Pour soy milk into a blender and add vanilla ice cream, frozen

strawberries, fresh strawberries, and peach slices. Blend until

smooth and pour into a large glass.

Ingredients

cupvanilla-avoredsoymilk

1 (about a cup) scoop vanilla ice cream

cup frozen sliced strawberries

4 sliced fresh strawberries

1 small fresh peach, sliced

from Allrecipes.com

Strawberry Peach Smoothie


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50

Directions

1. Blend until ice cubes are gone.

Ingredients

4 to 5 ripe fresh strawberries (or frozen berries)

cup plain yogurt

cup cream cheese

2 tsp. sugar (optional)

4 to 5 ice cubes (fewer for thinner consistency)


Strawberry Cheesecake Shake


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51

Chocolate Cereal Smoothiefrom Julie Marshall Fillerup via Widesmiles2.org

Ingredients

1 serving Malt-O-Meal cereal, cooked as directed

cup chocolate chips

pinch of sugar (optional)

milk

Directions

1. Cook Malt-O-Meal.

2. Sprinkle chocolate chips over top while still hot.

3. After a minute or so, stir in the melted chocolate chips.

4. Sprinkle top lightly with sugar and add milk.


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Anything-You-Want-It-To-Be Smoothie............................52

Butternut Squash Soup .....................................................53

Bone Soup .........................................................................54

The Grandma Driggs Green Drink ..................................55

Mexican Lime Soup ..........................................................56

Loaded Baked Potato Soup ...........................................57

The Glowing Green Smothie............................................58

bonus smoothies

+


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52

Directions

1. You can mix this up any way you want it. Experiment with

different vegetables. Throw in a cucumber, zucchini, chard or

any other kind of veggie you can think of in place of the spinach

thatyoublenderwillpulverize.Iwouldprobablypeelthemrst.

I know carrot tends to be real sweet, but most blenders probably

won't pulverized them enough. I haven't tried it yet.

Ingredients

1 banana

cup frozen or fresh fruit (any kind)

1 cup spinach

1 single serving carton any flavor yogurt

1-2 cups milk or water

2 to 4 ice cubes (optional)

tsp vanilla

from Jennifer Lovell Vest

Anything-You-Want-It-To-Be Smoothie


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53

Directions

1. In large saucepan, melt butter and saute onions, celery and

garlic. Add broth, and squash. Bring to a boil and reduce heat

and simmer until squash is tender. Using a masher or blender

to bring the soup to the consistency you like. Add cream and

season to taste. (Add broth/water to thin). Garnish with cheese

and chopped herb(s).

2. This can be applied to any vegetable. Really good with asparagus

for cream of asparagus soup!

3. Purewhennished.

Ingredients

2 Tbls. butter

onion diced

cup celery diced

1 clove garlic, minced

3 to 6 cups veggie or

chicken broth

1 butternut squash, peeled,seeded and cubed

tsp. red pepper (if you

want a little heat)

2 to 4 shakes of Maggi Sea-

soning and or any of your

favorite spices

cup cream

from Rachelle Standage

Butternut Squash Soup


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Note:Foraroastedavoryoucanroastthesquashbeforeaddingit

to the broth and then put it through the blender. To roast it you cut

in half, seed, (or peel and cube) sprinkle olive oil and salt and pepper

and a little water before covering with foil and bake at 350 for an

hour, or until tender.

Note:Allportionscanbeadjustedtotaste.

Note:Mayconsideraddingtofuforaddedprotein.

Cont.


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54

Directions

1. Rinse the bones and set aside. In a 4 to 5 quart stockpot, saut

allthevegetablesinoil.(Sauteingvegetablesrstkeepsthem

from turning mushy in the soup.) Add bones, water and spices.Bring to a boil slowly. Turn down the heat and let soup simmer

for several hours, stirring occasionally. Remove bones (you can

scoop out any marrow remaining in the hallow of the bones and

add to the soup) and serve hot. (This recipe can also be made in

a crockpot).

2. Purewhennished.

Ingredients

1 lbs. bones

5 small to medium-sized

potatoes cut into cubes

8 to 12 cherry or small plum

tomatoes cut into pieces

to 1 medium-sized fennel

bulb, chopped

other vegetables such as

carrots, celery, mushrooms,

string beans & onions

5 to 6 cups water

2 to 3 Tbls. oil to saut

vegetables

pinch cinnamon (this is a

warming herb)

salt to taste

from Andrea Backstrom Smith via Dr. Nan Lu

Bone Soup


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55

Directions

1. Put it all in a blender until smooth, and serve.

Ingredients

2 cups pineapple juice

3 to 10 leaves of spinach (x3)

1 banana

5 to 20 almonds (use sliced if you don't have a high-powered

blender)


The Grandma Driggs Green Drink


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56

Directions

1. Heat oil in heavy large pot over medium heat. Add garlic and stir

20seconds.Addchickenandoreganotopot;sprinklewithsalt

and pepper. Saute 3 minutes. Add broth and lime juice and bring

to simmer.

2. Reduce heat to medium-low and simmer gently until chicken is

cooked through, about 8 minutes. Season soup to taste with salt

and pepper.

Ingredients

2 Tbls. Olive Oil

6 cloves garlic, sliced

6 small skinless boneless

chicken breast halves, cut

crosswise into inch wide

strips

1 tsp. dried oregano 9 cups canned low-salt

chicken broth

1/3 cup fresh lime juice

opt. diced, cold, baked potato

1 cups coarsely crushed

tortilla chips

2 avocados, peeled, pitted,

diced

3 tomatoes, chopped

3 green onions, sliced

grated cheese shredded ice-berg lettuce

chopped fresh cilantro

sliced jalapeo chilies

lime slices


Mexican Lime Soup


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3. Divide crushed tortilla chips among 6 bowls. Ladle soup into

bowls. Top soup with cheese, avocados, tomatoes, green onion,

lettuce, cilantro and jalapenos.

4. Garnish with lime slices and serve.

Cont.


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57

Directions

1. Slicepotatoesinhalflengthwise;placeinalargemicrowave-safe

bowl. Pour cup (125 mL) of the milk over potatoes. Micro-wave, covered, on HIGH 11 minutes. Remove baker from micro-

wave. Move center potatoes to ends of bowl and outer potatoes

to center. Cover. Microwave on HIGH 8 to 11 minutes or until

potatoes are easily pierced with a fork. Remove bowl from micro-

wave. Coarsely mash potatoes.

2. Meanwhile, whisk cream cheese until smooth. Slowly add

remaining 3 cups (750 mL) milk, whisking until smooth. Add

cream cheese mixture and butter to bowl. Microwave, covered,

Ingredients

3 baking potatoes (about 2 lbs.)

3 cups of milk

4 oz. cream cheese

2 Tbls. butter

2 to 3 green onions, sliced

4 oz. cheddar cheese, grated

1 tsp. salt tsp. pepper

Optionaltoppings:choppedcookedbacon,sourcreamorsteamed

broccoli florets

from Mandy Talbot via The Pampered Chef

Loaded Baked Potato Soup


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on HIGH 3 to 5 minutes or until mixture is hot. Slice green

onions.

3. Carefully remove bowl from microwave. Grate cheddar cheese.

Add green onions, salt and black pepper and mix until cheese is

melted.

4. Serve with toppings, if desired. Pure if necessary.

Cont.


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58

Directions

1. Add water, spinach and chopped romaine to the blender. Starting

theblenderonalowspeed;mixuntilsmooth.Graduallymoveto

higher speeds and add the herbs, celery, pear, and apple. Add the

banana and lemon juice last.

Ingredients

1 to 2 cups very cold,

filtered water

6 cups spinach, chopped

5 cups organic romaine

lettuce, chopped

2 stalks of organic celery

1 organic apple, cored andchopped (I recommend

choosing apple or pear, not

both)

1 organic pear, cored and

chopped

1 organic banana

1 to 2 Tbls. fresh organic

lemon juice

a few drops of stevia

Ice cubes (the extra cold-

ness can help newbies with

the taste)

cup of organic cilantro

cup of organic parsley

from Jennie Kessler McLawsome

The Glowing Green Smoothie


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1. When working with "greens" (like spinach or kale),remove the stems and cut the leaves into smallerpieces so they blend more smoothly.

2. Add 1 to 2 Tbls. of Chia Seeds and/or Flaxseed ifyou want a nutritional "boost" in your smoothie.

3. If you need a fruit mixture to be smoother, add wa-ter (ice cubes) or milk.

4. If you need a vegetable mixture to be smoother,add chicken, beef or vegetable broth.

5. A banana will always make a smoothie sweeter.

6. Put your liquids in frst (unless advised to do other-wise in the recipe).

7. When blending, start with low speeds frst and thenprogress to higher speeds. This will preserve theblades in your machine.

tips and tricks

T&T

Maria's Book of Smoothies

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Transcript of Maria's Book of Smoothies