Thank you for buying our 6 Minute Smoothies Ebook! · The smoothies in this book are designed to...

Thank you for buying our 6 Minute Smoothies Ebook!

I’ve been a smoothie lover for over a decade and I love to experiment with ingredients and flavors.

My team and I along with our friends, the Real Food Dietitians, have worked hard to put this book together to bring you delicious and nutritious smoothies that meet your needs and are easy to make! I’ve been a fitness expert and health

coach for the last 25 years and it brings me joy to help others on their health journey.

We think a fruit smoothie is one of the best ways to satisfy the need for a sweet,

satisfying treat while providing well-balanced nutrition for an energized day. The smoothies in this book are designed to meet all of your daily needs from

energizing smoothies, muscle building smoothies, low-calorie smoothies, anti-aging smoothies and smoothie bowls. We’ve thrown in some ingredients you

may never have tried before so be adventurous and enjoy!

And remember, frozen fruits and vegetables are just as nutritious as fresh, are often more affordable and add a thicker consistency to your smoothies so don’t

be afraid to buy frozen. Or freeze fruits and veggies on your own when you start to notice they’re getting too ripe – our personal favorites are avocados and

bananas.

Of course, every person’s tastes are different and some of you may even have certain dietary restrictions; feel free to make your own substitutions in these

recipes, after all, smoothies are so customizable and versatile.

I hope you enjoy these recipes. Cheers to being happy and healthy!

Chris Freytag and the Get Healthy U Team

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What You will Needmeasuring cups & SpoonsAlthough you could ‘eyeball’ the measurements in these recipes it’s best to use a liquid measuring cup when adding the liquids (if your blender jar doesn’t have the measurements marked on the container). This will prevent your smoothie from being either too thick or too thin. A glass measuring cup designed for liquids is the best tool for this job.

We typically don’t measure the leafy greens we use in our smoothies, but rather use a rough guestimate of 1 handful = 1 cup packed leaves. As far as measurements of added ice in the smoothies, most recipes list between 1⁄2 -1 cup. This really depends on your blender, if the fruit is frozen or not and how thick or thin you prefer your smoothie. Play around with the ice amounts to come up with your favorite consistency.

As for the add-in’s like ginger, cinnamon, maca powder, seeds, etc. a set of measuring spoons will help you get the right amounts since these are often hard to estimate measurements for.

PROTEINPOWDER

high-power blenderA high-power blender such as the Vitamix or Blendtec are considered to be the gold-standard and Cadillac models when it comes to smoothies. However, they’re not absolutely necessary and you can get a well-blended smoothie using a lower power model. Just keep in mind that you may need to chop larger fruits or vegetables into smaller pieces before adding them to the blender jar and hard vegetables such as carrots or cucumber with their peel may not blend as well - which won’t affect the flavor, just the texture - so by all means, get out the blender you have and blend away!

protein powderIn any recipe that calls for protein powder, pick the kind of your choice: whey or plant-based - whatever works for your dietary needs and/or restrictions. I personally use BiPro Whey protein - I like the nutritional profile - clean, pure and sweetened by stevia. You can purchase HERE or buy your favorite brand at your local grocery store.

For any recipes that don’t call for protein powder, if you’d like to make your smoothie “Muscle Building” or use it as a meal replacement, feel free to add a scoop of protein powder plus any additional liquid necessary to acheive the desired consistency.

collagen peptides (Optional)

Collagen peptides are a great way to add additional protein and amino acids without changing the flavor of your smoothie. These are great for those who dislike the taste of protein powder. Collagen peptides support gut health, healthy skin, hair and nails, stronger muscles and bones, joint health and improved digestion. Collagen is one of our go-to add-ins for smoothies because it mixes easily into cold beverages and it’s flavorless - while adding satiating protein. We use Vital Proteins brand. Each scoop will add 36 calories and 9g of protein to your smoothie that aren’t reflected in the nutrition data.

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http://gethealthyu.com/which-protein-powder-is-right-for-you/

http://gethealthyu.com/product-category/nutrition-and-supplements/

http://www.vitalproteins.com/collagen/pasture-raised-collagen-peptides.html?acc=24681928425f5a9133504de568f5f6df

http://gethealthyu.com/product-category/nutrition-and-supplements/

What You will Need

greensWe don’t discriminate when it comes to greens - we think all greens are amazing! Choose what you love whether that be spinach, kale, chard, ‘power greens’, arugula, etc. when the recipe calls for ‘greens of choice’. Greens can be either fresh or frozen. I like frozen greens because they’re super convenient, they cut down on waste and make your smoothie thicker and colder than fresh greens do.

sweetnessHow sweet you like your smoothie is a matter of personal taste. And since we all have different preferences we’ve made many of these smoothies without any added sweetener. However, if you like yours a little sweeter, feel free to add a pitted date, a little honey or a pinch of stevia to your smoothie before blending to suit your personal taste. Keep in mind though, that if a recipe lists optional sweeteners, they haven’t been calculated in the nutrition data so you’ll need to account for the added calories or carbs depending on the type and amount of sweetener you use in your smoothie.

1 teaspoon honey = 20 calories, 5g carbohydrate1 medium date = 20 calories, 5g carbohydrate1⁄8 tsp. Stevia powder = 0 calories, 0g carbohydrate

nut milksMany of the recipes in this book are dairy-free and made with either almond milk or coconut milk. For the most part, you can use any nut milk you like, depending on your preference and any food allergies or sensitivities you may have.

nut butterNut butters, like sweetness, are something of a personal preference for most - and for some, there are allergies or sensitivities to take into account. For this reason, we’ve listed “nut butter of choice” in our recipes so you can choose which nut (or seed) butter to use.

Smoothie BowlSmoothie bowls are really just a thicker version of a smoothie. To make a smoothie bowl you can either use less liquid and/or add more ice so that the smoothie consistency is spoon-thick. Pour or scoop your smoothie into a bowl and top it with nuts, seeds, coconut flakes and fresh fruit and you’ll have yourself a gorgeous smoothie bowl.

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http://gethealthyu.com/homemade-almond-milk

http://gethealthyu.com/swapportunity-sunday-swaps-for-cows-milk

http://gethealthyu.com/swapportunity-sunday-swaps-for-cows-milk

save time prep ahead

smoothie prep tipsAlthough each of the smoothies in this book take just 6 minutes to prepare, by prepping ahead the day before you can decrease the time it takes to make your smoothie to just 2-3 minutes - and you’ll save yourself the mess of washing, chopping and peeling in themorning so you can get out the door even faster.

Try some of these tips to see which works best for you:

• Pre-cut your fruits and vegetables (peel, core, chop, etc.) - Make time in the evening toprep the fruits and veggies you’ll be using in your morning smoothie. Store them in thefridge or freezer for longer storage (and icier smoothies!)

• Combine the fruits, vegetables and greens you’ll be using in a quart-sized zip-top bag.Attach a sticky note to remind you of what else needs to be added (liquid, add-in’s, proteinpowder, etc.) and store in the freezer until ready to blend for instant ‘smoothie packs’.

• If not using frozen fruit, combine all ingredients in the blender jar and store in the fridgeovernight. Add ice in the morning and blend away for a 60-second breakfast or post-workout snack.

All smoothies with this symbol identify that it’s a meal replacement and can be enjoyed in place of any meal.

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07 Blue-Green Smoothie

08 Detoxify Green Smoothie

09 Ginger-Berry Blast Smoothie

10 Ginger-Pear Detox Smoothie

11 Golden Smoothie

12 Red Velvet Smoothie

anti-aging smoothies

blue Green SMOOTHIEPrep: 6 min • Total: 6 min • Serves: 1

Spirulina, or blue-green algae, is a good source of B vitamins, protein, copper and iron and has powerful antioxidant and anti-inflammatory properties. This smoothie is thick and rich and can be eaten with a spoon or sipped through a straw. Save some hemp seeds for sprinkling on top if you like a little crunch with your smoothie.

Ingredients• 4 oz. unsweetened coconut water* (check label for added sugars)

• 3⁄4 cup blueberries, frozen• 1⁄4 medium avocado• 1 handful greens of choice• 2 tsp. hemp seeds• 1⁄2 - 1 tsp. spirulina powder• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness

*May substitute plain water for coconut water

directions1. Place all ingredients in a high-power blender and blend until smooth.2. Serve and enjoy.

nutrition informationAmount per Serving (1 smoothie not including optional sweetener) Calories: 205 • Sodium: 80mg • Fat: 10g • Carbohydrate: 27g • Protein: 6g • Fiber: 7g

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detoxifying greenPrep: 6 min • Total: 6 min • Serves: 1

We love us a good green smoothie! This smoothie is packed to the max with naturally detoxifying ingredients that will help you feel refreshed, healthy and happy from the inside out! Add a scoop a protein powder to make this a delicious post-workout fuel option.


• 1 handful greens of choice• 1⁄2 small green apple, cored• 1⁄2 small banana, frozen• 1⁄2 cup cucumber slices• 2 Tbsp. fresh parsley or cilantro• 1 tsp. fresh ginger, peeled & minced• 1⁄4 medium avocado• 1⁄2 small lemon, peeled• 1⁄2-3⁄4 cup ice cubes

Optional: stevia, honey or a pitted date for additional sweetness

Optional: 1 scoop of Vital Proteins Collagen Powder


nutrition informationAmount per Serving (1 smoothie not including protein powder or optional sweetener or collagen) Calories: 206 • Sodium: 80mg • Fat: 7g • Carbohydrate: 37g • Protein: 4g • Fiber: 8g

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ginger-berry blastPrep: 6 min • Total: 6 min • Serves: 1

This sweet and creamy smoothie gets a blast of antioxidants from the berries and greens and a nice zing from the fresh ginger which helps promote better digestion. Flaxseed meal provides healthy fats and fiber to satisfy your hunger.

Ingredients• 6 oz. unsweetened almond or coconut milk• 1 handful greens of choice• 1⁄3 cup blueberries, frozen• 1⁄3 cup strawberries, frozen• 1⁄2 tsp. fresh ginger, peeled & minced• 1 1⁄2 Tbsp. flax meal• 1 scoop vanilla protein powder• 1⁄2-3⁄4 cup ice cubes


nutrition informationAmount per Serving (1 smoothie) Calories: 218 • Sodium: 250mg • Fat: 7g • Carbohydrate: 18g • Protein: 25g • Fiber: 6g

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http://gethealthyu.com/product/bi-pro-whey-protein-powder-french-vanilla/

ginger pear detoxPrep: 6 min • Total: 6 min • Serves: 1

Cucumber, lemon and greens are naturally detoxifying while avocado provides healthy fats to keep you fuller longer. The pear adds fiber plus just the right amount of sweetness to complement the spicy warmth of the ginger.

Ingredients• 4 oz. unsweetened coconut water* (check label for added sugars)• 1⁄2 medium pear, core removed• 1⁄2 cup cucumber slices• 1⁄2 small lemon, peeled• 1 handful greens of choice• 1⁄4 medium avocado• 1 tsp. fresh ginger, peeled & minced• 1⁄2-3⁄4 cup ice cubes




directions1. Place all ingredients into a blender and blend until smooth.2. Serve and enjoy.

nutrition informationAmount per Serving (1 smoothie not including optional sweetener or collagen) Calories: 167 • Sodium: 80mg • Fat: 7g • Carbohydrate: 28g • Protein: 2g • Fiber: 7g


golden smoothiePrep: 6 min • Total: 6 min • Serves: 1

This light and creamy smoothie features sunny citrus, warming ginger and earthy, inflammation-fighting turmeric. Fresh turmeric root can be found in the produce section by ginger root and keeps in the fridge for several weeks.

Ingredients• 4 oz. unsweetened almond or coconut milk• 1 medium orange, peeled• 1⁄2 tsp. fresh ginger, peeled & minced • 1⁄4 tsp. fresh turmeric, peeled & minced (or 1⁄8 tsp. ground turmeric)• 1⁄2 tsp. vanilla extract• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness

directions1. Place all ingredients in a high-power blender and blend until smooth. 2. Serve and enjoy.


red velvet smoothiePrep: 6 min • Total: 6 min • Serves: 1

Beets and cacao powder come together to create a rich and creamy smoothie with loads of antioxidants. Even if you’re not a fan of beets, give this smoothie a try - the sweet berries offset the earthiness of the beets and chocolate makes everything come together. If you find this smoothie too thick for your liking, add 2-4 oz. of liquid such as unsweetened almond milk.

Ingredients• 3⁄4 cup plain Greek yogurt• 1 small cooked and peeled beet or 1⁄2 cup frozen beets• 3⁄4 cup strawberries or raspberries, frozen• 1 1⁄2 Tbsp. raw cacao powder• 1 tsp. vanilla extract• 1 Tbsp. flax meal• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness


nutrition informationAmount per Serving (1 smoothie made with 2% yogurt, not including optional sweetener) Calories: 289 • Sodium: 135mg • Fat: 11g • Carbohydrate: 31g • Protein: 21g • Fiber: 10g

Energizing smoothies

14 Citrus Creamsicle Smoothie

15 Matcha Green Smoothie

16 Mocha Avocado Banana Smoothie

17 Peanut Butter Banana Smoothie

18 Raspberry Peach Chia Smoothie

citrus creamsiclePrep: 6 min • Total: 6 min • Serves: 1

Cool, creamy and satisfying - this smoothie delivers a punch of vitamin A from the carrots, a shot of vitamin C from the orange and lemon plus a dose of healthy fats from hemp seeds to satisfy cravings and boost your energy.

Ingredients• 4 oz. unsweetened almond or coconut milk• 1 medium orange, peeled• 1 small carrot, cut into chunks (about 1⁄2 cup)• 1⁄2 small lemon, peeled• 1⁄2 small banana, frozen• 1 Tbsp. hemp seeds• 1 tsp. vanilla extract• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness



matcha green smoothiePrep: 6 min • Total: 6 min • Serves: 1

Antioxidant-rich matcha green tea powder provides an energizing, buzz-free boost from caffeine and L-theanine while avocado provides healthy fat and a creamy texture.

Ingredients• 4 oz. unsweetened almond or coconut milk• 1⁄2 small banana, frozen• 1 handful greens of choice• 2 tsp. matcha green tea powder• 1⁄4 medium avocado• 1⁄2-3⁄4 cup iceOptional: stevia, honey or a pitted date for additional sweetness



nutrition informationAmount per Serving (1 smoothie not including optional sweetener or collagen)Calories: 183 • Sodium: 60mg • Fat: 11g • Carbohydrate: 25g • Protein: 4g • Fiber: 7g


mocha avocado bananaPrep: 6 min • Total: 6 min • Serves: 1

Start your day with this cool, creamy and buzz-worthy smoothie that includes healthy fat and protein to help keep your blood sugars stable all morning long.

Ingredients• 6 oz. cold brewed coffee• 2 oz. unsweetened almond or coconut milk• 1⁄2 small banana, frozen• 1⁄4 medium avocado• 1 handful greens of choice• 2 tsp. mini dark chocolate chips• 1 tsp. vanilla extract• 1 scoop chocolate protein powder• 1⁄2-3⁄4 cup ice cubes



http://gethealthyu.com/product/bi-pro-whey-protein-powder-chocolate/

peanut butter bananaPrep: 6 min • Total: 6 min • Serves: 1

This one is for all of the peanut butter lovers! Creamy, protein-rich Greek yogurt gets blended with banana and your favorite peanut butter to create a thick and rich smoothie that only tastes like dessert. The perfect afternoon energizer!

Ingredients• 1⁄3 cup plain Greek yogurt • 4 oz. unsweetened almond or coconut milk • 1⁄2 small banana, frozen• 1 Tbsp. natural peanut butter or nut butter of choice (may substitute 2 Tbsp. powdered peanut butter)• 1⁄2 tsp. vanilla extract• 1⁄2 -1 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness



raspberry peach chiaPrep: 6 min • Total: 6 min • Serves: 1

This smoothie has the taste of summer written all over it. Raspberries and peaches are combined with protein-rich Greek yogurt to create a refreshing, summery treat that boasts 11g of fiber + healthy omega-3 fats thanks to the chia seeds.

Ingredients• 1⁄2 cup plain Greek yogurt• 4 oz. unsweetened almond or coconut milk • 2⁄3 cup raspberries, frozen• 1⁄3 cup peaches, frozen• 1 handful greens of choice• 1 Tbsp. chia seeds• 1⁄2 tsp. vanilla extract• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness



enlightened smoothies

20 Cucumber Melon Mint

21 Green Energy Smoothie

22 Mango Lime Smoothie

23 Pitaya Chia Smoothie

24 Pumpkin Pie Smoothie

CUCUMBER MELON MINTPrep: 6 min • Total: 6 min • Serves: 1

This smoothie is cool, light and refreshing! The cucumber, melon and greens are naturally low in sugar and can decrease feelings of bloat thanks to their high water content, potassium and natural diuretic properties. Add a little coconut oil to make this a satisfying smoothie. Perfect for an afternoon pick-me-up.

Ingredients• 4 oz. unsweetened coconut water*• 1 cup honeydew melon• 1 handful greens of choice• 4-6 large mint leaves• 1 tsp. coconut oil• 1⁄2-3⁄4 cup ice cubes





nutrition informationAmount per Serving (1 smoothie not including optional sweetener or collagen)Calories: 158 • Sodium: 100mg • Fat: 5g • Carbohydrate: 27g • Protein: 2g • Fiber: 2g


GREEN ENERGY SMOOTHIEPrep: 6 min • Total: 6 min • Serves: 1

The combination of nutrient-packed leafy greens, mango and banana is energizing and delicious. Filled with an abundance of vitamins, this smoothie will give your body an energy kickstart.

Ingredients• 4 oz. unsweetened almond or coconut milk• 1⁄2 cup mango chunks, frozen • 1 handful greens of choice• 1⁄2 small banana, frozen• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness


nutrition informationAmount per Serving (1 smoothie not including optional sweetenerCalories: 128 • Sodium: 80mg • Fat: 2g • Carbohydrate: 29g • Protein: 3g • Fiber: 4g

MANGO LIME SMOOTHIEPrep: 6 min • Total: 6 min • Serves: 1

Mangoes and lime go together well in a sweet-tart kind of way and they provide a serious dose of free radical-fighting vitamin C and a healthy dose of vitamin A to support healthy vision and skin.


• 1⁄2 cup mango chunks, frozen• Juice of 1⁄2 lime (or 1⁄2 lime with peel cut away)• 1 small carrot, cut into chunks (about 1⁄2 cup)• 1 tsp. coconut oil• 1 Tbsp. hemp hearts or flax meal• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness



nutrition informationAmount per Serving (1 smoothie not including optional sweetener)Calories: 200 • Sodium: 85mg • Fat: 10g • Carbohydrate: 23g • Protein: 4g • Fiber: 3g

PITAYA CHIA SMOOTHIEPrep: 6 min • Total: 6 min • Serves: 1

Get ELECTRIC with this hot pink antioxidant smoothie made with Pitaya fruit (A.K.A. dragon fruit). This smoothie is super simple to make, tastes refreshing and is perfect for a post-workout meal or energizing snack! Pitaya is full of antioxidants and vitamin C, tastes similar to kiwi fruit or pear and has tiny seeds that are edible just like a kiwi fruit. The fruit comes in 3 colors: 2 have pink skin, but with different colored flesh (one white, the other hot pink), while another type is yellow with white flesh.

Ingredients• 6 oz. unsweetened almond or coconut milk• 1⁄2 pitaya (dragon fruit), fruit separated from the skin• 1⁄2 small banana, frozen• 1⁄2 cup strawberries, frozen• 1 Tbsp. chia seeds• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness


nutrition informationAmount per Serving (1 smoothie not including optional sweetener)Calories: 180 • Sodium: 140mg • Fat: 6g • Carbohydrate: 27g • Protein: 6g • Fiber: 9g

PUMPKIN PIE SMOOTHIEPrep: 6 min • Total: 6 min • Serves: 1

This smoothie is creamy and smooth like a whipped up pumpkin pie milkshake, making it the perfect healthy dessert drink. Pumpkin is full of nutrients like vitamin A to support healthy vision.

Ingredients• 1⁄2 cup plain Greek yogurt• 4 oz. unsweetened almond or coconut milk • 1⁄2 cup canned pumpkin (not pumpkin pie filling)• 1⁄2 tsp. pumpkin pie spice (or cinnamon + nutmeg to taste)• 2 tsp. honey• 1⁄2-3⁄4 cup ice cubes


nutrition informationAmount per Serving (1 smoothie made with 2% yogurt) Calories: 195 • Sodium: 160mg • Fat: 4g • Carbohydrate: 28g • Protein: 14g • Fiber: 4g

26 Banana Chia Cacao Smoothie

27 Berry Almond Butter Green Smoothie

28 Berry Banana Vanilla Smoothie

29 Chocolate Mint Smoothie

30 Funky Monkey Smoothie

31 Kiwi Banana Smoothie

32 Power Greens Smoothie

33 Purple Rain Smoothie

34 Red, White and Blue Smoothie

muscle building smoothies

banana chia cacaoPrep: 6 min • Total: 6 min • Serves: 1

Chocolatey banana deliciousness! Kids and adults alike love this smoothie and will never know that there’s spinach inside. Adding a handful of spinach, an excellent source of vitamins A and K plus antioxidants, is a great way to sneak more leafy greens in your diet each day.

Ingredients• 8 oz. unsweetened almond or coconut milk• 1 small banana, frozen• 1 handful greens of choice• 2 tsp. chia seeds• 1 Tbsp. nut butter of choice• 2 Tbsp. cacao powder• 2 tsp. mini dark chocolate chips• 1 scoop chocolate protein powder• 1⁄2-3⁄4 cup ice cubes




berry almond butter greenPrep: 6 min • Total: 6 min • Serves: 1

The addition of almond butter makes this smoothie extra rich and creamy and enhances the natural sweetness of the berries, bananas and spinach. This is a great ‘entry-level’ green smoothie because you can’t tell that there’s spinach inside.

Ingredients• 6 oz. unsweetened almond or coconut milk• 1 handful greens of choice• 1 small banana, frozen• 1⁄2 cup mixed berries, frozen• 1 Tbsp. almond butter or nut butter of choice• 1 scoop vanilla protein powder• 1⁄2-3⁄4 cup ice cubes




Berry banana vanillaPrep: 6 min • Total: 6 min • Serves: 1

Rich in antioxidants, high and protein and fiber and abundant in healthy fats, this smoothie makes for one tasty and satisfying meal replacement. It’s the perfect balance of nutrients for post-workout recovery fuel. Just what your muscles need!

Ingredients• 6 oz. unsweetened almond or coconut milk• 1⁄2 cup blueberries, frozen• 1⁄2 small banana, frozen• 1 handful greens of choice• 1 Tbsp. flax meal• 1⁄4 medium avocado• 1 tsp. vanilla extract• 1 scoop vanilla protein powder• 1⁄2-3⁄4 cup ice cubes




mint chip // shamrockPrep: 6 min • Total: 6 min • Serves: 1

This smoothie tastes more like dessert than breakfast but don’t let the name fool you - it’s packed with superfoods like spinach, cocoa and avocado to create a nutrient-dense, cool and creamy concoction you’re going to love waking up to.

Ingredients• 6 oz. unsweetened almond or coconut milk• 1 handful greens of choice• 1⁄4 medium avocado• 1 small banana, frozen• 1⁄4 cup fresh mint leaves or a few drops of mint extract• 2 tsp. mini dark chocolate chips• 1 scoop vanilla protein powder• 1⁄2-3⁄4 cup ice


nutrition informationAmount per Serving (1 smoothie)Calories: 318 • Sodium: 240mg • Fat: 11g • Carbohydrate: 33g • Protein: 25g • Fiber: 9g


funky monkey smoothiePrep: 6 min • Total: 6 min • Serves: 1

A creamy smoothie with just the right amount of sweetness and chocolate. If you have kids you’ll want to double this recipe because it’s a kid favorite (or freeze extras in popsicle molds for a cool, on-the-go snack).

Ingredients• 3⁄4 cup plain Greek yogurt• 2 oz. unsweetened almond or coconut milk• 1 small banana, frozen• 1 Tbsp. nut butter of choice• 1⁄2 tsp. vanilla extract• 2 tsp. mini dark chocolate chips• 1⁄2-3⁄4 cup ice cubesOptional: stevia, honey or a pitted date for additional sweetness


nutrition informationAmount per Serving (1 smoothie made with plain 2% Greek yogurt, not including optional sweetener) Calories: 361 • Sodium: 150mg • Fat: 15g • Carbohydrate: 38g • Protein: 23g • Fiber: 4g

kiwi banana smoothiePrep: 6 min • Total: 6 min • Serves: 1

This sweet and creamy green smoothie features vitamin C-packed kiwi fruit to help scavenge free radicals, build and maintain connective tissue and support your immune system - while potassium from the banana helps support healthy heart and kidney function while staving off muscle cramps.

Ingredients• 6 oz. unsweetened almond or coconut milk• 1 handful greens of choice• 1⁄2 small banana, frozen• 1 small kiwi fruit, peeled• 1⁄4 medium avocado• 1 scoop vanilla protein powder• 1⁄2-3⁄4 cup ice cubes




power greens smoothiePrep: 6 min • Total: 6 min • Serves: 1

This green smoothie keeps the sugar low and the nutrients high to keep your energy stable while boosting your intake of vitamins C and A, healthy fats and antioxidants. Cinnamon enhances the natural sweetness of fruit and has been shown to improve blood sugar regulation.

Ingredients• 6 oz. unsweetened almond or coconut milk• 1⁄2 small banana, frozen• 1⁄2 small green apple• 1 handful greens of choice• 1⁄4 medium avocado• 1⁄4 tsp. ground cinnamon• 1 tsp. vanilla extract• 1 scoop vanilla protein powder• 1⁄2-3⁄4 cup ice cubes


nutrition informationAmount per Serving (1 smoothie) Calories: 293 • Sodium: 250 mg • Fat: 9g • Carbohydrate: 32g • Protein: 24g • Fiber: 9g


purple rain smoothiePrep: 6 min • Total: 6 min • Serves: 1

This delicious smoothie is filled with blueberries and cranberries which are low-glycemic fruits and packed with nourishing antioxidants. We’ve added chia seeds for omega 3’s, cinnamon for it’s anti-inflammatory properties, and nut butter for protein and a yummy texture.

Ingredients• 8 oz. unsweetened almond or coconut milk• 1⁄2 cup cranberries, frozen• 1⁄2 cup blueberries, frozen• 1 Tbsp. chia seeds• 1 Tbsp. nut butter of choice• 1⁄4 tsp. cinnamon• 1 tsp. of honey• 1 scoop vanilla protein powder• 1⁄2-3⁄4 cup ice cubes




red, white & blueberryPrep: 6 min • Total: 6 min • Serves: 1

A classic fruit smoothie packed with antioxidants, protein and energizing nutrients! This red, white and blueberry smoothie is bright, colorful, and bursting with fresh fruit flavor. Try this easy smoothie recipe during your next summer barbecue for a fun and easy drink!

Ingredients• 6 oz. unsweetened almond or coconut milk• 1⁄2 cup strawberries, frozen• 1⁄2 small banana• 1⁄3 cup blueberries, frozen• 1⁄3 cup raspberries, frozen• 1 scoop vanilla protein powder




36 Cherry Chocolate Maca Bowl

37 Gorgeous Green Smoothie Bowl

38 Kale Colada Bowl

39 Mixed Berry Antioxidant Bowl

40 Purple Power Protein Bowl

41 Tropical Detox Smoothie Bowl

smoothie bowls

cherry chocolate macaPrep: 6 min • Total: 6 min • Serves: 1

Maca is a natural ‘superfood’ that can help balance hormones, increase energy and mood and enhance memory, libido and focus. It’s also a good source of calcium and magnesium which supports bone health.

Ingredients• 4 oz. unsweetened almond or coconut milk• 2⁄3 cup cherries, frozen• 1 handful greens of choice• 1 tsp. maca root powder• 1⁄4 medium avocado• 1 tsp. vanilla extract• 1 scoop chocolate protein powder• 1⁄2 -1 cup ice cubes

Toppings of choice: nuts, seeds coconut flakes, and/or additional fruit, as desired

directions1. Place all ingredients (except toppings) in a high-power blender and blend until smooth.2. Pour into a small bowl and top with nuts, seeds, coconut flakes or additional fruit, as desired.

nutrition informationAmount per Serving (1 smoothie bowl without additional toppings) Calories: 281 • Sodium: 280mg • Fat: 9g • Carbohydrate: 27g • Protein: 25g • Fiber: 9g


gorgeous greenPrep: 6 min • Total: 6 min • Serves: 1

Smoothie bowls are all the rage right now because these cold concoctions allow you to sneak lots of healthy ingredients into your blender and still end up with a delicious, sweet taste! This green smoothie bowl is no exception. The banana and yogurt give it a really mild taste and the apple and pineapple mask the spinach and other superfood powders you may want to add in.

Ingredients• 1⁄4 cup plain Greek yogurt, frozen• 1⁄2 small banana, frozen• 1 handful greens of choice• 1⁄4 cup pineapple chunks, frozen• 1⁄2 green apple, cored• A squeeze of lemon• 1⁄2 -1 cup ice cubesOptional: maca, spirulina or other green superfood powders as desiredToppings of choice: Blueberries, toasted pecans, acai berries, chia seeds, and/or coconut flakes, as desired


nutrition informationAmount per Serving (1 smoothie bowl without additional toppings or superfoods) Calories: 195 • Sodium: 80mg • Fat: 2g • Carbohydrate: 41g • Protein: 8g • Fiber: 6g

kale colada bowlPrep: 6 min • Total: 6 min • Serves: 1

The tropical poolside drink you love gets a boost of antioxidants and vitamins A, C and K from kale and frozen fruit makes this smoothie thick and spoonable for a satisfying and refreshing breakfast.

Ingredients• 4 oz unsweetened coconut or almond milk• 1 small banana, frozen• 1⁄2 cup pineapple chunks, frozen• 1 handful kale or greens of choice• 1 Tbsp. nut butter of choice• 1 scoop vanilla protein powder• 1⁄2 -1 cup ice cubesToppings of choice: Coconut flakes, cashews, chia or hemp seeds and/or additional fruit, as

desired

directions1. Place all ingredients (except toppings) in a high-power blender and blend until smooth.2. Pour smoothie into a small bowl and sprinkle with reserved coconut flakes and cashews.



mixed berry antioxidantPrep: 6 min • Total: 6 min • Serves: 1

This smoothie bowl is bursting with powerhouse foods like berries, greens, chia seeds, avocado and nut butter. Pour it in a bowl, top it with your favorite crunchy nuts and seeds and dig in with a spoon for a breakfast that satisfies the sweet tooth while nourishing your body and stabilizing your blood sugars.

Ingredients• 4 oz. unsweetened almond or coconut milk• 11⁄4 cup mixed berries, frozen• 1 handful greens of choice• 1 tsp. chia seeds• 1 Tbsp. nut butter of choice• 1 scoop vanilla protein powder• 1⁄2 -1 cup ice cubes

Toppings of choice: fresh berries, nuts, seeds, and/or coconut flakes, as desired


nutrition informationAmount per Serving (1 smoothie bowl without additional toppings) Calories: 317 • Sodium: 300 mg • Fat: 12g • Carbohydrate: 27g • Protein: 18g • Fiber: 12g


purple power proteinPrep: 6 min • Total: 6 min • Serves: 1

This smoothie bowl recipe is full of antioxidants, energizing nutrients and you guessed it, tummy-satisfying protein. Beets add the anti-inflammatory nutrient, betanin, to the mixture which means your tummy will feel happy and soothed afterwards while the berries pack a punch of sweetness with natural sugar and fiber to leave you feeling energized and full. The protein powder aids in muscle rebuilding, leaving you feeling powerful after a workout - making this a well-rounded and satisfying smoothie.

Ingredients• 4 oz. unsweetened almond or coconut milk• 1 cup mixed berries, frozen• 1 small cooked and peeled beet or 1⁄2 cup frozen beets• 1 scoop vanilla protein powder• 1⁄2 -1 cup of ice cubes

Toppings of choice: Chia seeds, coconut flakes, bananas, and/or nuts, as desired

directions1. Place all ingredients (except toppings) in a high-power blender and blend until smooth.2. Pour into a bowl and sprinkle with additional topping of choice.



tropical detoxPrep: 6 min • Total: 6 min • Serves: 1

The tropical ingredients in this hearty smoothie bowl will leave your tummy smiling as the pineapple is full of bromelain which helps with tissue inflammation and the lemon, helps prevent heartburn and stomach indigestion.

Ingredients• 4 oz. unsweetened almond or coconut milk• 1 cup pineapple chunks, frozen• 1⁄2 small banana, frozen• Juice of 1⁄2 lemon• 1 scoop vanilla protein powder• 1-1 1⁄2 cups of iceToppings of choice: chia seeds, berries, coconut flakes, and/or nuts, as desired

directions1. Place all ingredients (except toppings) in a high-power blender and blend until smooth.2. Pour into a bowl and sprinkle with additional topping of choice.



Thank you for buying our 6 Minute Smoothies Ebook! · The smoothies in this book are designed to...

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