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After hitting the weight bench today, blend up a smoothie made from
chocolate milk, bananas, and peanut butter to aid muscle growth. 

Smooth Operator
Any 5th-grader knows chocolate milk is delicious, but did perhaps you
didn’t know it’s also the perfect post-exercise recovery beverage. Skip the
energy drinks and pick up some low-fat chocolate milk, which has the optimal
ratio of carbs-to-protein post-exercise. Get the blender out and add some peanut
butter for protein, a banana for added carbs and electrolytes, and a handful of
ice to keep things cool.
Read more...

Spice Up Your Life
Sprinkle some cinnamon into the mix for added
health benefits.


Fuel Up
The best pre- and post-workout snacks to optimize performance
and recovery.

by Nicole McDermott · 25
days ago · Health


      

• 
  
  
  1220






• Email

It’s darn near impossible to screw up a smoothie (fine, avoid the anchovies).
Throw any combination of milk, fruit, nuts, and other goodies into a blender and
presto, you’ve got a handy-dandy drinkable snack. The beauty of these
five-minute recipes is that there’s free reign with ingredient amounts. And if
the fridge or pantry isn’t fully stocked with each, it’s easy to pull together a
winning combination by popping just a few things in the blender. We’ve rounded
up 54 of our favorite smoothie recipes to sip pre-and-post workout, plus
dairy-free varieties, ones loaded with greens, and others perfect for breakfast
and dessert.



Photo by Kate Morin


But first, we have some pro tips to get your smoothie-making off to
an award-winning start:

• Make sure to pour in liquids first (it’s easier on the blender).


• Start from the lowest speed and work up to higher speeds once the mixture
  smoothes out. Add ice last, and use as much or as little as you’d like. We
  suggest three cubes for each smoothie, but it’s perfectly okay to add more and
  make it a little slushier to achieve a creamier texture.


• Some of our smoothies use cow’s milk, or dairy free subs like almond, soy,
  hemp, and rice. Pick your favorite, or make a mixture of your own!


• If you’ve got leftover smoothie hanging in the blender, divvy it up into an
  ice cube tray for easy blending the next time.


• Top smoothies with fresh fruit, seeds, chopped nuts, or shredded coconut for
  a texture change.


• Freeze fruit for a thicker consistency. Chop it up for easier blending.


• If you’d rather not sip it, try your smoothie from a bowl, with a
  spoon.

Now it’s time to get blending!


With Greens
Whoever said it’s not easy being green never met a green smoothie. The hue of
these blends may be startling at first, but popping some spinach, kale, or chard
makes these smoothies extra good for us.



Photo by Jordan Shakeshaft


1. Black and Blue
Though this
smoothie has a misleading name (it’s because of the berries!), it’s got a hearty
dose of spinach which can actually help speed healing (because it’s a great source of vitamin
K).


2-3 cups organic spinach
1 cup
milk (or juice) of choice
1 banana
¼ cup blueberries, frozen
¼ cup
blackberries, frozen
3 ice cubes


2. Thin
Mint
Sure, this one sounds like it
should be in the dessert section, but sneaky, sneaky it’s got spinach
hiding inside. Just a cup of spinach contains over 300 percent of our
daily-recommended amount of vitamin A. Plus, peppermint adds a refreshing
zing.


1 cup spinach, frozen (or 2 cups
fresh)
1 cup almond milk
2 scoops chocolate protein
powder
¼ cup rolled oats
⅛ teaspoon
peppermint extract


3. PKB (Pumpkin, Kale,
Banana)
Mmmmm, pumpkin. The delicious fall favorite has nearly no fat, but adds a
creamy thick consistency anything it’s added to. It’s also loaded with
antioxidants, like alpha- and beta-carotene, which convert into vitamin A in the
body. This harvest drink also uses cinnamon, which can help fight inflammation.


3 leaves kale
½ cup vanilla
soymilk
1 tablespoon flax seed
1 banana,
frozen
¼ teaspoon cinnamon
½ cup pumpkin
3
ice cubes


4. Spinach
Flax
So we know spinach is great for us, but this smoothie has the
benefits of flax,
too. The high fiber seed has a heavy concentration of omega-3s, which are good
for the heart because they may help lower blood pressure and reduce blood
clotting. Tip: Slice the banana before freezing for easier blending.


½ cup vanilla yogurt
1 cup
milk
1 tablespoon natural peanut butter
2 cups
spinach
1 banana, frozen
3 strawberries
1
teaspoon flaxseed


5. Dark Chocolate
Blueberry
While the color of this tasty potion isn’t
exactly desirable, the taste and health benefits certainly make up for it. The
spinach provides a good dose of iron and fiber, and the blueberries and cocoa powder throw antioxidants into the mix.


2 cups spinach
1 cup blueberries,
frozen
1 scoop chocolate protein powder
2 tablespoons
dark cocoa powder
½ cup unsweetened almond milk


6. Killer
Kale
Kale can definitely be a bit bitter, so this mixture will taste best with a very ripe
banana. The leafy green is a great low-cal source of fiber, calcium, and iron.
Hemp is one of the highest plant-based sources of
complete protein.


1 ½ cups unsweetened almond
milk
1 ½ tablespoons almond butter
1 banana,
frozen
2 cups kale
1 tablespoon hemp seeds


7. Carrot-Berry
Not only does
this guy have some
greens, it’s got all sorts of other colors too. (Warning: It may not look as
pretty as it tastes.) For a thicker smoothie, let the chia seeds soak in the water for ten minutes
before blending (they absorb up to ten times their weight in water!).


½ cup almond milk
½ cup
water
1 carrot
2 cups spinach
½ cup frozen
berries
1 tablespoon chia seeds
1 tablespoon hemp
protein
½ teaspoon stevia


8. Minty Swiss
We’re not
talking swiss miss for this smoothie — we mean
swiss chard, a great
source of calcium and potassium.


1 bunch swiss chard
½ cup
raspberries, frozen
½ cup pineapple, frozen
½ cup
peaches, frozen
3 tablespoons fresh mint, chopped
¼ cup
orange juice
3 ice cubes


9. Coconut Kale
This list of
ingredients produces the prettiest, brightest green smoothie ever.
The coconut extract is a must, and the coconut milk makes it super creamy. Feel
free to nix the honey if you’d like to take the sweetness down a notch, since a
little goes a long way.


1 cup chopped kale
1
banana
1 ½ cups coconut milk
1 tablespoon
flaxseed
1 tablespoon honey
¼ teaspoon coconut
extract
3 ice cubes


Pre-Workout
Try these smoothies 30-60 minutes before a
workout (but remember if you guzzle down too much might be tough to
bounce around on a treadmill). A liquid snack before hitting the gym can provide
the body the fuel it needs to gain
muscle and burn fat.



Photo by Jordan Shakeshaft


10. Trail
Mix
This smoothie’s the one for lasting energy throughout a long
workout. Raisins, skim milk, and honey, are especially good to fuel a cardio sesh.


1 scoop chocolate protein
powder
1 banana
1 teaspoon cinnamon
1
teaspoon honey
¼ cup low fat plain yogurt
¼ cup nonfat
milk
10 almonds
1 tablespoon raisins
3 ice
cubes


11. Peach Oat
Smoothie
The prep for this delicious blend is
a little different than the others. Instead of a blend-and-go smoothie, it’s
best to let the chia seeds and oats soak overnight in the fridge with the
remainder of the ingredients, then give it a whirl the next day.


½ cup rolled oats
⅓ cup plain
yogurt
¼ cup milk (plus ¼ cup more to thin out the mixture after it
sits overnight)
1 small peach
½ medium
banana
1 tablespoon chia seeds
Pinch salt


12. Endless
Summer
Nothing says summer like fresh, juicy watermelon — but we
won’t judge if you sip this guy during the
other three seasons, too. This superfood melon is low-calorie and contains lycopene, an
amino acid that helps protect us from the sun’s UV rays. Don’t forget: Strawberries are a superfood too!


¼ cup milk
¾ seedless watermelon,
cubed
½ cup strawberries
½ cup low-fat plain yogurt
2 teaspoons vanilla
whey-protein powder
3 ice cubes


13. Banana
Java
Many of these smoothies feature banana as their main event, but it takes the
spotlight in this coffee variety. The superfood is mostly known for it’s
potassium punch, but it’s also got carotenoids, which are especially good for
our eyes.


1 banana
⅓ cup
oats
1 scoop vanilla whey protein
¼ cup skim milk
1 cup
coffee


14. Strawberry
Banana
Chia seeds are known for
their hydrating properties making them a great pre-workout energizer. Prep for
this
smoothie is a little different because of the seeds. Blend up the
fruit, and add water or a milk of choice until it reaches your desired
consistency. Add the seeds and let them soak for a few minutes before knocking
it all back.


1 banana
¾ cup frozen
strawberries
½-1 cup water or milk of your choice
2
tablespoons chia seeds


15. Oaty
Banana
Since oats are slow digesting carbs,
they’re a great pre-workout smoothie enhancer for lasting energy on the road or
at the gym. This mix also features kefir, a
probiotic-packed drink that may help support immunity and better
digestion[1]. Note:
This smoothie has a thick, doughy consistency much unlike fruit and ice based
ones.


1 banana
¼ cup rolled
oats
½ cup plain kefir
1 tablespoon chia
seeds
1 tablespoon almond butter
¼ teaspoon vanilla
extract
1 pinch of cinnamon


16. Protein Creamcicle
This
smoothie has only three ingredients to get the job done. Whey protein has been shown to help increase
strength (as long as resistance training is included in your fitness
regimen).


1 scoop vanilla whey protein
powder
1 cup orange juice
3 ice cubes


17. Blueberry
Lavender
Allegedly as delicious as Shaun T’s
abs, this smoothie has the antioxidant power of blueberries, plus
the energy boosting power of maca powder, a root that
Incan warriors used for endurance and strength.


½ cup almond milk
¼ cup
water
½ cup frozen blueberries
½ banana
1
teaspoon hemp seeds
1 scoop vanilla protein powder
1
teaspoon dried lavender
½ tablespoon maca powder
1
teaspoon vanilla


18.
Neapolitan
This smoothie may remind
you of an ice-cream sundae, but it’s a helluva lot healthier. Instead of ice
cream, this treat uses fruit, yogurt, and chocolate milk to recreate the classic
flavor combo.


¾ cup low-fat chocolate milk
1⁄2
cup low-fat vanilla yogurt
¾ cup sliced strawberries
1
teaspoon ground flaxseed
1 scoop vanilla or chocolate whey-protein
powder
3 ice cubes


Post-Workout
Pawing for a protein drink after working up a sweat can help build stronger
muscles, increase training efficacy, and speed up muscle recovery
time. Packing in the protein can help the body rebuild throughout the
day[2].



Photo by Lisa Goulet


19. Chunky
Monkey
Chocolate milk can help the body recover after exercise
because of its carb-to-protein ratio (four to one)[3]. And
combining chocolate, peanut butter, and banana is always a win.


1 medium banana
1 tablespoon
peanut butter
1 cup low-fat chocolate milk
3 ice
cubes


  20. Sweet Potato
Pie
Protein powder has come a long way from the old standbys of
chocolate and vanilla. This shake features cinnamon bun flavored whey
protein (?!), along with potato, which can replenish glycogen
stores after a solid workout, as well as flavor packed
cinnamon-bun protein powder.


1 scoop cinnamon bun whey protein (or vanilla
protein and 1 teaspoon cinnamon)
¼ cup sweet potato, peeled, cooked,
and diced
1 cup vanilla almond milk
3 ice cubes


21. Cherry Berry
Tea
Tofu not only thickens this fruit-heavy
smoothie, but also sneaks in eight grams of protein. The red tea adds sweetness,
antioxidants, and a pretty hue to boot. Cherries may even help aid in muscle recovery
after strenuous exercise.


¾ cup rooibos tea (steep 2 tea bags for 5
minutes, then chill tea)
5 ounces silken tofu (about 1/3 of a
block)
2 cups sweet cherries, frozen
1 cup grapes,
frozen
½ cup blueberries, frozen


22. Savory Surprise
Smoothies
don’t always have to be for the sweet-tooth-sippers out there. Ginger adds spice to this savory beverage (and can even help ease sore muscles). Cayenne
pepper has also been shown to suppress appetite and boost
metabolism.


¾ cup carrot juice
½
cup avocado
1
tablespoon fresh lemon juice
¼ cup water
1 tablespoon
freshly grated ginger
1 pinch of cayenne
pepper



23. Creamy
Cantaloupe
This smoothie has half a
cantaloupe
(superfood alert!), which helps hydrate after a sweaty workout (since it’s 89
percent water). Plus, one cup of the fruit has as much potassium as a medium
banana!


½ cantaloupe, seeded and roughly
chopped
½ cup plain Greek yogurt
1 tablespoon
honey
3 ice cubes


24. Strawberry Peach
Oatmeal
This mix is extra thick thanks to the oats, yogurt, and chia
seeds. Greek
yogurt has double the protein compared to the regular stuff,
which is important to speed up recovery time after a workout. Cook the
oatmeal separately and let it cool before adding it the blender with the
remaining ingredients.


3-4 peach slices, frozen (or about half a
peach)
7 strawberries, frozen
¼ cup rolled
oats
½ cup fat- free plain Greek yogurt
¼ cup orange
juice
1 tablespoon chia seeds
3 ice cubes


25. Pina Colada
Coconut water is a great
substitute for water after a workout because it’s been found to offer the same
hydration as leading sports drinks (just minus all the calories and yucky
sugars). This smoothie also highlights superfood pineapple, which boosts the immune
system and has a ton of vitamin C.


½ cup unsweetened almond milk
½
cup coconut water (or try
coconut water ice
cubes!)
½ cup pineapple,
frozen
1 teaspoon honey
1 tablespoon shredded
coconut
¼ teaspoon vanilla extract


26. Raspberry Turmeric
Turmeric, the bright yellow spice known for it’s
anti-inflammatory properties, adds a kick to this smoothie that gets added nutrition from hemp
seeds.


1 cup water
1
banana
¼ cup raspberries, frozen
2 tablespoons hemp
seeds
¼ teaspoon turmeric
½ teaspoon
cinnamon
3 stalks collard greens


27. Almond Butter and
Jelly
This is like peanut
butter and jelly, but way better — and you don’t even have to chew. Almond butter beats out peanut butter for fiber,
iron, and vitamin E.


¾ cup almond milk
1 tablespoon
almond butter
½ scoop vanilla protein powder
½ banana,
frozen
1 tablespoon jam
2 tablespoons plain Greek
yogurt
½ teaspoon vanilla extract
3 ice cubes


Dairy-Free

For those who can’t stomach dairy (or prefer not to eat it), here are nine
recipes that won’t make you miss the creamy stuff.



Photo by Jordan Shakeshaft


28. Pumpkin
Cranberry
This tasty treat is
so Thanksgiving. But we’re totally OK with that. It’s got healthy fats
— coconut butter and nuts — and lots of fruit. Pro Tip: Soak the cashews in
water or milk overnight for easier blending.


½ cup almond milk
½ cup pumpkin
puree
¼ cup cranberries, frozen
¼ cup raw
cashews
1 small apple, diced
¼ orange, peeled (or a
splash of OJ)
2 tablespoons coconut butter
¾ teaspoon
cinnamon


29.
Pom-berry
Tart but tasty pomegranate juice has a
high concentration of antioxidants, and is also linked to heart health.


1 cup pomegranate juice
1 cup silken
tofu
2 cups assorted berries, frozen
2 tablespoons
honey


30. Coconut
Lime
It sounds like a scent from Bath and Body Works, but this smoothie is
thankfully edible. Mango not only tastes sweet and tropical, but one fruit
supplies nearly 100 percent of the daily recommended amount of vitamin C.


½ banana, sliced
½
mango, diced
⅓ cup coconut milk
1 lime, zested and
juiced
1 pinch of ground cardamom
3 ice cubes


31. Strawberry Lemonade
Talk
about refreshing! For a thirst quencher that mimics the not-so-good-for-you
lemonade powder, this smoothie has all
the taste without the sugary guilt.


½ cup fresh strawberries
1 large
date, pitted
½ cup unsweetened almond milk
1 tablespoon
raw cashews
1 tablespoon fresh lemon juice
½ teaspoon
finely grated lemon zest
3 ice cubes


32. Avocado n’ Pear
We have a
confession to make: Here at Greatist HQ, we’re kind of obsessed with avocados. (Do we have an
avocado piñata in the office? Yes, yes we do.) Pairing it with pear makes this
smoothie extra delectable.


¼ cup avocado
¼ cup silken
tofu
¼ cup pear juice
1 teaspoon honey
¼
teaspoon pure vanilla extract
3 ice cubes


33. Pink
Drink
This smoothie/juice hybrid is
pretty and pink and adds extra veggies to the mix, too. Bonus: Grapefruit has been shown to have weight loss
benefits.


½ English cucumber, peeled and
diced
½ small raw beet, peeled and diced
1 apple,
diced
1 large grapefruit, juiced
3 ice cubes


34. Chocolate Almond Date
Almonds are a nutritionally dense nut (meaning
they provide a ton of nutrition for the amount of calories they pack). For this smoothie, place the almonds, dates, cocoa,
and hot water in the blender and let it rest, unblended, for 5 to 10 minutes.
Add the tofu and ice, and blend until smooth!


¼ cup almonds
½ cup
dates, pitted
¼ cup cocoa powder
½ cup boiling
water
½ cup silken tofu
3 ice cubes


35. Purple Drank
This
smoothie is pretty and purpley, but also has the health benefits of the super-root beets. They house a ton
of potassium, fiber, and antioxidants.


1 small can beets, juice and all
1 cup
tofu or plain non-dairy
yogurt (made from coconut milk, almond milk, or soy
milk)
3 ice cubes


36.
Mojito
No, silly, there’s no alcohol in this smoothie (but
we promise we’ll keep it hush, hush if you sneak a little in there by
accident). Bonus: Spirulina algae is a
good source of protein and nutrients like the B complex vitamins,
which help our bodies turn food into energy.


1 cup coconut water
2 tablespoons
hemp seeds
½-1 teaspoon spirulina
2 tablespoons freshly
squeezed lime juice
½ avocado
1 banana,
frozen
2 dates, pitted
1 handful fresh mint
leaves


Breakfast
We’ve all heard “breakfast is the most important meal of the day.” These
smoothies are quick to whip up and drink on the go. Skipping breakfast
altogether has been linked to obesity, increased risk of heart disease, and
diabetes, amongst other not so great
consequences[4][5].



Photo by Jess Ivy


37. Blackberry and
Basil
This unexpected duo is a
refreshing way to get the morning started. The cup of blackberries adds eight
grams of fiber to the concoction, and the vanilla adds a touch of extra
sweetness without added sugar. Extra bonus: the oil in basil can help maintain
healthy,
clear skin.


1 cup blackberries
1 medium
banana, frozen
1 cup almond milk
½ teaspoon vanilla
extract
1 small handful basil leaves


38. Sunrise
The tangy strawberry-banana yogurt
adds all the sweetness and flavor this smoothie needs, and
the pineapple makes it extra tropical. The yogurt alone provides 14 grams of
protein — plenty to stay full until lunchtime.


¾ cup nonfat milk
1 cup
strawberry banana Greek yogurt (we like Chobani!)
1 banana,
frozen
½ cup pineapple, frozen
½ teaspoon coconut
extract (or 1 teaspoon shredded coconut)


39. Green Tea and
Melon
Instead of a java-induced boost in the a.m., try green tea instead. The green stuff’s got fat burning power and can even improve
cholesterol levels. Brew two bags for a strong flavor that won’t get lost when
mixed with the other ingredients.


1 banana, frozen
½ a large, whole
honeydew melon
¾ cup strong-brewed green tea
1 teaspoon
honey
¼ cup almond milk


40. Mango Lassi
No, not
Lassie — Lassi! This mango version of
the traditional Indian yogurt-based drink has only three ingredients!


½ cup plain lowfat yogurt
½ ripe
mango, diced
1 teaspoon honey


41. Mochanana
To get your
morning caffeine kick plus the added benefits of fruit and protein
(from the milk and the powder) this hearty smoothie is
your guy.


½ banana, frozen
1 cup coffee,
chilled
½ milk
1 scoop chocolate protein
powder
½ teaspoon sweetener of choice


42. Raspberry Avocado
This interesting combo is a good source of
Vitamin C and potassium, and has 7 grams of fiber. If you can’t find raspberry
juice, pop in some extra frozen raspberries and OJ.


½ cup avocado
⅓ cup orange
juice
⅓ cup raspberry juice
¼ cup frozen
raspberries


43. Zesty Honey Ricotta
A high protein breakfast
like this one can help reduce hunger pangs throughout
the day. Plus it’s got all the fixins for an easy, tasty way to get the morning
going.


¼ cup skim ricotta
¼ cup plain
low-fat Greek yogurt
1 teaspoon honey
1 teaspoon orange
zest
¼ orange, peeled and diced
¼ cup apple
juice
½ teaspoon cinnamon


44. Vanilla
Date
This simple smoothie is
sweet from the date’s natural sugars, and you can bank on 2 grams of fiber for
each small fruit. (A great way to start any day.)


½ cup plain nonfat yogurt
½ cup
nonfat milk
½ cup dates, pitted
¼ teaspoon vanilla
extract
3 ice cubes


45. Vanilla
Chai


Chai is usually served
hot, but we suggest trying this cool and refreshing take on the slightly spicy
beverage. Instead of using all of the spices in traditional chai, you can get a
similar taste by brewing a bag or two of chai tea in the milk and chilling it
before blending.


1 banana, frozen
1 cup milk (of
your choice)
½ teaspoon powdered ginger
½ teaspoon
cinnamon
1 dash of cardamom, cloves, and nutmeg
¼
teaspoon vanilla


Dessert
These smoothies don’t just have to be for after dinner, they just taste
deliciously dessert-y. If they are a pre-bed treat, lots of these
blends are fiber-filled to keep you full ‘til morning.



Photo by Kate Morin


46. Caramel Apple
Cider
This treat uses apple
cider, which is a good source of potassium and vitamin C. To get extra fancy,
rim the glass by dipping it in cider and then in a mixture of cinnamon and
sugar.


1 cup apple cider
½ apple,
peeled and diced
½ cup low-fat vanilla frozen yogurt
1
tablespoon caramel sauce
½ teaspoon cinnamon
3 ice
cubes


47. Pumpkin Pie
Smoothie
A pie… in a mug! No baking required. This all-too-exciting
flavor profile tastes naughty, but it’s got six grams of fiber from the nice
helping of pumpkin puree and banana.


1 cup almond milk
½ cup canned
pumpkin puree
1 teaspoon pumpkin pie spice
1 teaspoon
blackstrap molasses
½ banana, frozen (or ½ scoop vanilla protein
powder)
3 ice cubes


48. Cherry
Pie
This may even be better
than the song. Yes, this
smoothie does include a frozen novelty, but it’s got a healthy helping of cherries, an antioxidant superfruit. And since
they don’t have a very long shelf life, freeze cherries fresh and use them in
smoothies year round.


15 black cherries, pitted
¾ cup
cranberry juice
2 scoops low-fat vanilla frozen yogurt
¼
teaspoon almond extract


49. Chocolate Silk
We already
know avocado and chocolate are a divine duo, so this smoothie’s ingredient list should come as no
surprise. The creamy green fruit creates a to-die-for texture
and loads up the dessert drink with a healthy dose of monounsaturated fats.


¼ cup coconut milk
3 dates,
pitted
¼ avocado
1 tablespoon cocoa powder
3
ice cubes


50.
Tiramisu
Unlike the authentic layered dessert of
deliciousness, this smoothie ain’t half
bad for ya. Throwing some ricotta into the blender ups the protein profile
without adding an insane amount of calories (plus it makes the drink thick and
creamy!)


⅓ cup part-skim ricotta
cheese
2 tablespoons low-fat plain yogurt
½ tablespoon
slivered almonds
1 scoop chocolate whey protein powder
1
teaspoon ground flaxseed
½ teaspoon finely ground
coffee
3 ice cubes


51. Apple
Pie
Now we’re talkin’. This sweet fall-inspired
treat is raw, vegan, gluten-free, and soy-free. If there’s no apple pie spice
hanging out in your pantry, make your own with
cinnamon, allspice, nutmeg, ginger, and cardamom. While hemp protein isn’t the most common of the
powdered add-ins, it’s a great plant derived source of essential fatty acids and
protein.


1 apples
½ banana,
frozen
¼ cup cashews
1 scoop hemp protein
2
dates, pitted
1 cup almond milk
1 teaspoon apple pie
spice
3 ice cubes


52.
Gingerbread
Talk about comfy-cozy (and holiday-themed)! The
pear may be a shocker, as far as gingerbread goes, but one medium fruit touts
six grams of fiber so this dessert-y beverage
will tide you over ‘til morning (or when Santa comes).


1 cup almond milk
1 pear,
diced
1 scoop vanilla protein powder
¼ teaspoon
cinnamon
¼ teaspoon ginger
3 ice cubes


53. Banana
Cheesecake
The addition of cinnamon cream cheese wedges make this smoothie incredibly smooth for just 45
calories a for each little triangle. For added creaminess and tons of protein,
the yogurt and cottage cheese work wonders. Garnish
with graham cracker crumbs for extra fun.


1 banana, frozen
½ cup
unsweetened vanilla almond milk
½ cup vanilla Greek
yogurt
¼ cup low-fat cottage cheese
2 Laughing Cow cinnamon
cream cheese wedges (or other low-fat cinnamon cream cheese)


54. Peanut Butter
Bomb
Peanut butter and banana are a game-changing combo. And this
smoothie comes with a yummy topping option to add even more pb— peanut butter crunch
balls.


1 cup almond milk
1 banana,
frozen
½ tablespoon chia seeds
1½ tablespoons natural
peanut butter
¼ teaspoon vanilla extract
3 ice
cubes


*All recipes serve one.


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Works Cited

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   Pitaniia, 2012;81(3): 18-23. [↩]


2. Contemporary Issues in Protein Requirements and Consumption for
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   Sports Nutrition. 2006; 3(1): 7–27. [↩]


3. Chocolate milk: a post-exercise
   recovery beverage for endurance sports. Prittchett, K.,
   Pritchett, R. Department of Nutrition Exercise and Health Sciences, Central
   Washington University. Medicine and Sport Science, 2013;59:127-34. Epub 2012
   Oct. 15. [↩]


4. Association between Eating Patterns and Obesity in a Free-living
   US Adult Population. Ma, Y., Bertone, E., Staneck, EJ., et al.
   Division of Preventive and Behavioral Medicine, University of Massachusetts
   Medical School, Worcester, MA, USA. American Journal of Epidemiology, 2003;
   158(1): 85-92. [↩]


5. Skipping breakfast: longitudinal
   associations with cardiometabolic risk factors in the Childhood Determinants of
   Adult Health Study. Smith, KJ, Gall, SL, McNaughton, SA, et al. 
   Menzies Research Institute, University of Tasmania, Tasmania, Australia. The
   American Journal of Clinical Nutrition 2010 Jun;110(6):869-78. [↩]