10 Perfect Post-Workout Smoothies

10 Perfect Post-Workout Smoothies
Sip and recover

You pounded the pavement, held your poses, pedaled up that last hill, and lunged until you felt the burn. Now, it’s time
to refuel: “Your workout’s not complete until you eat,” says Seattle dietitian Emily Edison, RD, CSSD. Smoothies are
the perfect snack to turn to after working up a sweat: Easy to make and digest, they offer a simple way to get the
protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and
antioxidants that fight inflammation and cell damage.
To blend the perfect one, aim for 15 to 20 grams of protein. The rest should be carbs, and don't forget a small amount
of fat, Edison advises. (You don't have to be a scientist to figure this out—just take a look at the smoothie recipes here
to get an idea of the ratios to aim for.) Start with a foundation of greens or other veggies, then add fruit, a protein
source (plain yogurt, silken tofu, or whey protein powder), and a liquid, such as coconut water, juice, or almond milk.
Blend with ice and nutritious extras—such as chia seeds, turmeric, or ginger.
Drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage, says Simin
Levinson, RD, CSSD, of Arizona State University. Here, 10 tasty blends you’ll want to try.
Yogurt Parfait
Top 6 oz organic plain 0% Greek-style yogurt with 1/4 cup Nature's Path organic
granola, 1/4 cup blueberries, and 1/2 cup sliced strawberries.
TOTAL:238 cal 20 g pro, 31 g carb
Cran-Beet Crusher
Not only do beets ease inflammation, but studies show they improve blood flow
and stamina, which boosts endurance. And superfood kale lives up to the hype,
providing a whole range of vitamins and minerals that amplify the heart-disease
and cancer-fighting power of your workout.
SERVINGS: 1 - BLEND all ingredients until smooth. NUTRITION (per
serving) 332 cal, 18 g pro, 53 g carb, 9 g fiber, 34 g sugars, 8 g fat, 1 g sat fat,
105 mg sodium
1 c silken tofu 1 celery stalk
½ c fresh or frozen cranberries 1 c kale
½ md beet (raw or roasted) 1 orange or a half-cup fresh squeezed orange juice
1 small peeled Persian cucumber or ½ medium 2 tsp raw honey
cucumber
Berry Blast Protein Smoothie

Low-fat milk supplies protein and carbs, while the frozen banana provides
potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll
get a hit of powerful antioxidants and fiber from the mixed berries.
SERVINGS: 1 - BLEND all ingredients until smooth.
NUTRITION (per serving) 368 cal, 29 g pro, 56 g carb, 5 g fiber, 42 g sugars,
4 g fat, 1.5 g sat fat, 292 mg sodium
1 scoop (1.6 oz) vanilla soy

protein ¾ c frozen mixed berries
8 oz low-fat milk ½ frozen banana
Mango-Go-Go
Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that
happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through
perspiration.
SERVINGS: 1 - BLEND all ingredients until smooth. NUTRITION (per serving) 364 cal, 12 g pro, 80g
carb, 12 g fiber, 62 g sugars, 2.5 g fat, 1.5 g sat fat, 321 mg sodium
2 c spinach ¼ c orange juice
1 c frozen mango 2 satsuma or mandarin oranges, peeled
½ c baby carrots ½ c plain yogurt
½ c coconut water
Eat Your Wheaties
Far superior to cold cereal, this blend includes wheat germ, rich in folic acid to aid
cell growth and development. Don’t fear the spinach—you won’t even taste it, and
it helps prevent iron deficiency, common among female athletes.
serving) 312 cal, 15 g pro, 60 g carb, 11 g fiber, 37 g sugars, 4 g fat, 2 g sat fat, 358 mg sodium
2 c spinach ¾ c coconut water
1 c frozen peaches ½ c plain yogurt
½ c fresh banana 2 Tbsp Wheat germ
½ c raw zucchini
Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage
that occurs during exercise. Avocados are high in monounsaturated fat—specifically
oleic acid—which is been linked to reduction in inflammation.
SERVINGS: 1 - BLEND all ingredients until smooth. NUTRITION (per serving)
383 cal, 22 g pro, 40 g carb, 11 g fiber, 26 g sugars, 17.5 g fat, 4.5 g sat fat, 82 mg
sodium
½ c canned pure pumpkin, frozen in ice cube tray 2 Tbsp ground flaxseed
7 oz 2% Greek-style yogurt 1 Tbsp maple syrup
½ c water ½ tsp pumpkin pie spice
¼ avocado
Banana Peanut Butter Power
Bananas help restore potassium, which you lose while you sweat, and also offer
fiber to promote gut health. Meanwhile, peanut butter provides a satisfying dose of
protein and heart-healthy monounsaturated fats.
SERVINGS: 1 NUTRITION (per serving) 249 cal, 12 g pro, 45 g carb, 4 g fiber,
29 g sugars, 3.5 g fat, 2 g sat fat, 179 mg sodium BLEND all ingredients until smooth.
½ c plain yogurt 1 Tbsp peanut butter
½ c milk 1 lg handful spinach
1 banana ½ tsp vanilla
Ginger-Pear For the Win
Gingerols, compounds in ginger root, act as potent anti-inflammatories that speed your recovery time.
Meanwhile, fiber-rich flaxseed satisfies hunger, so you’re less likely to find your stomach rumbling later
in the day.
SERVINGS: 1BLEND all ingredients until smooth. NUTRITION (per serving) 390 cal, 14 g pro, 83 g
carb, 11 g fiber, 64 g sugars, 3 g fat, 0 g sat fat, 141 mg sodium
½ c vanilla Greek yogurt ground ginger
1 ripe pear, cored and cut into large chunks 2 c baby spinach leaves
1 c pear juice or coconut water 1 Tbsp ground flaxseed
½-inch chunk of fresh ginger root or ⅛ tsp dried ½ cup ice cubes
Get-Ahead Gingerbread
Greek yogurt provides the protein necessary for repairing and rebuilding muscle
tissue, and the banana replaces the carbohydrates and potassium lost during
exercise. Molasses is a good source of iron that aids in the delivery of oxygen to
muscles.
serving) 420 cal, 24 g pro, 39 g carb, 5 g fiber, 29 g sugars, 21.5 g fat, 4.5 g sat fat, 145 mg sodium
7 oz 2% Greek yogurt 1 Tbsp molasses
1 c ice cubes 1 tsp grated ginger
¼ c frozen sliced banana ¼ tsp cinnamon
2 Tbsp almond butter ⅛ tsp each nutmeg and cardamom
Cherry-Chia Pain Buster
Research shows tart cherries repair muscle damage, alleviate soreness, and
even help you get a good night’s rest (they contain the sleep hormone
melatonin). And turmeric also acts as an anti-inflammatory, easing muscle
and joint aches.
serving) 326 cal, 26 g pro, 55 g carb, 6 g fiber, 41 g sugars, 3 g fat, 1 g sat fat, 57 mg sodium
1 c fresh or frozen pitted tart cherries ½-inch chunk ginger root or ¼ tsp powdered ginger
½ c fresh or frozen blueberries (or berry blend) ½-inch chunk turmeric root or ¼ tsp powdered
½ c fresh or frozen pineapple chunks turmeric
½ c silken tofu or 1 scoop vegan protein powder 2 tsp raw honey
1 c chilled brewed green tea or diluted cherry juice
Potassium Peppermint
You'll get carbs and potassium from the banana, plus healthy fat and protein
from the cashews.
SERVINGS: 1 BLEND all ingredients until smooth.
NUTRITION (per serving) 418 cal, 20 g pro, 49 g carb, 6 g fiber, 24 g
sugars, 17.5 g fat, 3 g sat fat, 204 mg sodium
1 sm frozen sliced banana
1 c plain organic soy milk ¼ c raw cashews (soaked overnight)
¼ c mint leaves ⅓ c silken tofu
¼ tsp vanilla extract
20 Super-Healthy Smoothie Recipes

Healthy smoothie recipes full of the nutrients and protein you need
The Editors of Prevention December 30, 2013
• Subscribe
1/21
Best healthy smoothie blends
These delicious healthy smoothie recipes make it easy to eat healthy with fruit, milk, protein,
immune-boosting yogurt, and other nutritious ingredients—and they're great for those on a
smoothie diet, too. (Looking to take back control of your health? Prevention has smart answers—
get 2 FREE gifts when you subscribe today.)
Find out how to make your favorite new smoothie recipe now!
MORE: 12 Foods That Lower Cholesterol Naturally
Banana Ginger Smoothie
2/21
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural
remedy smoothie recipe.
SERVINGS: 2
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.
NUTRITION (per serving) 157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars,
1.5 g fiber, 5 g protein
MORE: The Drinkable Cure For Gas And Bloating
Orange Dream Creamsicle
3/21
Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-
infused healthy smoothie recipe.
SERVINGS: 1
1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
4 ice cubes
COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes.
Process until smooth.
NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat,
60 mg sodium
Immune-Boosting Smoothie
Discover a secret ingredient that keeps you healthy
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MORE: Simple 3-Day Detox

Green Tea, Blueberry, and Banana
4/21
Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.
SERVINGS: 1
3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk
1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew
3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. COMBINE berries, banana, and milk in a blender with ice crushing ability.
3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some
blenders may require additional water to process the mixture.) Pour smoothie into tall glass and
serve
NUTRITION (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g
sugars, 8 g fiber, 3.5 g protein
MORE: 11 Tasty Ideas With Fresh Blueberries
Dance It Off: Smoothies

Learn how you can make a nutritious smoothie with Chris Freytag
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Very Berry Breakfast
5/21
Start your day off with a bang with this fruit-packed smoothie recipe.
SERVINGS: 2
1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
2 tsp fresh lemon juice
COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2
chilled glasses.
NUTRITION (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars,
3 g fiber, 1 g protein
MORE: 12 Healthy Breakfasts For All-Day Energy
World's Best Smoothie
6/21
Slurp down this smoothie recipe at breakfast, and you'll feel satisfied until lunchtime.
SERVINGS: 1
1 c plain nonfat yogurt
1 banana
½ c orange juice
6 frozen strawberries
COMBINE the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and
blend for an additional 15 seconds.
NUTRITION (per serving) 300 cal, 14 g pro, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g sat
fat, 180 mg sodium
MORE: 20 Superb Strawberry Recipes
Pineapple Passion
7/21
Pineapple Passion
This decadently thick smoothie recipe can even satisfy your desire for ice cream and it's healthy!
SERVINGS: 1
1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks
1. COMBINE the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
2. ADD the pineapple and blend at "whip" speed until smooth.
NUTRITION (per serving) 283 cals, 3.5 g fat, 2 g sat fat, 167 mg sodium, 53.5 g carbs, 48 g
sugars, 2 g fiber, 13 g protein
MORE: 8 Easy Ways To Elevate Your Yogurt Snack
Strawberry-Kiwi Smoothie
8/21
Stay full and fight disease. This high-fiber smoothie recipe becomes even healthier when you use
organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.
SERVINGS: 4
1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
1½ tsp honey
COMBINE the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.
NUTRITION (per serving) 87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars,
1.5 g fiber, 0.5 g protein
MORE: Sip Your Way Smarter With These Yummy Recipes
Banana-Blueberry-Soy Smoothie
9/21
Succulent, summer-ripe blueberries burst with flavor in this delicious smoothie. Skip the sugar or
artificial sweetener for a healthier pick; the fruit makes it naturally sweet.
SERVINGS: 2
1¼ c light soy milk
½ c frozen loose-pack blueberries
½ frozen banana, sliced
2 tsp sugar or 2 packets artificial sweetener
1 tsp pure vanilla extract
COMBINE 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract.
Blend for 20 to 30 seconds, or until smooth. Add up to ¼ cup more milk if a thinner smoothie is
desired.
NUTRITION (per serving) 125 cals, 1.5 g fat, 0.1 g sat fat, 60 mg sodium, 25 g carbs, 11 g sugars,
MORE: 8 Blender Recipes Starring Peanut Butter
Tropical Papaya Perfection
10/21
Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.
SERVINGS: 1
1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
COMBINE the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30
seconds, or until smooth and frosty.
NUTRITION (per serving) 299 cals, 1.5 g fat, 0.1 g sat fat, 149 mg sodium, 64 g carbs, 44 g
MORE: 10 Foods That Lower Cholesterol
Just Peachy
11/21
Just Peachy
Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the
spoonful of sugar for a healthier pick.
SERVINGS: 2
1 c 1% milk
2 Tbsp low-fat vanilla yogurt
½ c frozen peaches
½ c strawberries
⅛ tsp powdered ginger
2 tsp whey protein powder (such as Source Organic Whey Protein)
3 ice cubes
1. BLEND together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will
help break down the grainy powder and make sure it's evenly distributed.
2. ADD mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker
shake, you can toss in more ice cubes; you'll add volume without the calories.
NUTRITION (per serving) 150 cals, 2 g fat, 1 g sat fat, 73 mg sodium, 26.5 g carbs, 24 g sugars,
20 Super-Healthy Smoothie Recipes
Healthy smoothie recipes full of the nutrients and protein you need
1/21
Best healthy smoothie blends
These delicious healthy smoothie recipes make it easy to eat healthy with fruit, milk, protein,
immune-boosting yogurt, and other nutritious ingredients—and they're great for those on a
smoothie diet, too. (Looking to take back control of your health? Prevention has smart answers—
get 2 FREE gifts when you subscribe today.)
Find out how to make your favorite new smoothie recipe now!
MORE: 12 Foods That Lower Cholesterol Naturally
2/21
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural
remedy smoothie recipe.
SERVINGS: 2
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.
NUTRITION (per serving) 157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars,
MORE: The Drinkable Cure For Gas And Bloating
3/21
Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-
infused healthy smoothie recipe.
SERVINGS: 1
1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
4 ice cubes
COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes.
Process until smooth.
NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat,
60 mg sodium
4/21
Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.
SERVINGS: 1
3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk
1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew
3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. COMBINE berries, banana, and milk in a blender with ice crushing ability.
3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some
blenders may require additional water to process the mixture.) Pour smoothie into tall glass and
serve
5/21
Start your day off with a bang with this fruit-packed smoothie recipe.
SERVINGS: 2
1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2
chilled glasses.
NUTRITION (per serving) 112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars,
MORE: 12 Healthy Breakfasts For All-Day Energy
6/21
Slurp down this smoothie recipe at breakfast, and you'll feel satisfied until lunchtime.
SERVINGS: 1
1 c plain nonfat yogurt
1 banana
½ c orange juice
COMBINE the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and
blend for an additional 15 seconds.
NUTRITION (per serving) 300 cal, 14 g pro, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g sat
fat, 180 mg sodium
MORE: 20 Superb Strawberry Recipes
Pineapple Passion
7/21
Pineapple Passion
This decadently thick smoothie recipe can even satisfy your desire for ice cream and it's healthy!
SERVINGS: 1
1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks
1. COMBINE the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
2. ADD the pineapple and blend at "whip" speed until smooth.
NUTRITION (per serving) 283 cals, 3.5 g fat, 2 g sat fat, 167 mg sodium, 53.5 g carbs, 48 g
MORE: 8 Easy Ways To Elevate Your Yogurt Snack
8/21
Stay full and fight disease. This high-fiber smoothie recipe becomes even healthier when you use
organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.
SERVINGS: 4
1¼ c cold apple juice
1 kiwifruit, sliced
1½ tsp honey
COMBINE the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.
NUTRITION (per serving) 87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars,
1.5 g fiber, 0.5 g protein
MORE: Sip Your Way Smarter With These Yummy Recipes
9/21
Succulent, summer-ripe blueberries burst with flavor in this delicious smoothie. Skip the sugar or
artificial sweetener for a healthier pick; the fruit makes it naturally sweet.
SERVINGS: 2
1¼ c light soy milk
½ c frozen loose-pack blueberries
½ frozen banana, sliced
2 tsp sugar or 2 packets artificial sweetener
1 tsp pure vanilla extract
COMBINE 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract.
Blend for 20 to 30 seconds, or until smooth. Add up to ¼ cup more milk if a thinner smoothie is
desired.
NUTRITION (per serving) 125 cals, 1.5 g fat, 0.1 g sat fat, 60 mg sodium, 25 g carbs, 11 g sugars,
MORE: 8 Blender Recipes Starring Peanut Butter
10/21
Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.
SERVINGS: 1
1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
COMBINE the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30
seconds, or until smooth and frosty.
MORE: 10 Foods That Lower Cholesterol
Just Peachy
11/21
Just Peachy
Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the
spoonful of sugar for a healthier pick.
SERVINGS: 2
1 c 1% milk
2 Tbsp low-fat vanilla yogurt
½ c frozen peaches
½ c strawberries
⅛ tsp powdered ginger
2 tsp whey protein powder (such as Source Organic Whey Protein)
3 ice cubes
1. BLEND together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will
help break down the grainy powder and make sure it's evenly distributed.
2. ADD mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker
shake, you can toss in more ice cubes; you'll add volume without the calories.
NUTRITION (per serving) 150 cals, 2 g fat, 1 g sat fat, 73 mg sodium, 26.5 g carbs, 24 g sugars,
MORE: 10 Powder-Free Ways To Add Protein To Your Drink
Apricot-Mango Madness
12/21
Apricot-Mango Madness
Fresh lemon juice adds a tangy splash to this sweet smoothie.
SERVINGS: 2
6 apricots, peeled, pitted, and chopped (about 2 c)
2 ripe mangoes, 10 to 12 ounces each, peeled and chopped (about 2 c)
1 c reduced-fat milk or plain low-fat yogurt
8 ice cubes
Lemon peel twists (garnish)
1. PLACE the apricots, mangoes, milk or yogurt, lemon juice, and vanilla extract in a blender.
Process for 8 seconds. Add the ice cubes, and process 6 to 8 seconds longer, or until smooth.
2. POUR into tall glasses, garnish with lemon twists, if desired, and serve immediately.
MORE: Lose The Bloat With These 25 Slimming Sassy Water Recipes
Watermelon Wonder
13/21
Watermelon Wonder
Transform a summer fruit favorite into a delightful healthy smoothie. Just remember to buy seedless
watermelon or remove the seeds before you blend!
SERVINGS: 2
2 c chopped watermelon
¼ c fat-free milk
2 c ice
COMBINE the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and
blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10
seconds.
NUTRITION (per serving) 56 cals, 0.3 g fat, 0 g sat fat, 19.5 mg sodium, 13 g carbs, 11 g sugars,
MORE: This Is Your Body On Diet Soda (Infographic)
Berry Good Workout Smoothie
14/21
Berry Good Workout Smoothie
Get the energy you need to power through your workout in minutes with this easy-to-make
smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.
SERVINGS: 1
1½ c chopped strawberries
1 c blueberries
½ c raspberries
2 Tbsp honey
½ c ice cubes
BLEND all ingredients.
NUTRITION (per serving) 162.5 cals, 1 g fat, 0.1 g sat fat, 5 mg sodium, 41.5 g carbs, 32 g
MORE: 7 Ways To Boost Your Energy Without Caffeine
Sunrise Smoothie
15/21
Sunrise Smoothie
Blend apricot and peach together, and your smoothie will look like an early-morning sunrise.
SERVINGS: 4
1 banana
1 c apricot nectar, chilled
1 container (8 oz) low-fat peach yogurt
1 Tbsp frozen lemonade concentrate
½ c club soda, chilled
1. COMBINE the banana, apricot nectar, yogurt, and lemonade concentrate. Process for 30
seconds, or until smooth and creamy.
2. STIR in the club soda and serve immediately.
NUTRITION (per serving) 130 cals, 0.5 g fat, 0.5 g sat fat, 43.5 mg sodium, 29 g carbs, 16 g
sugars, 1.5 g fiber, 2.5 g protein
MORE: This Drink Recipe Lowers Blood Pressure
Berry Vanilla Sensation
16/21
Berry Vanilla Sensation
Fat-free vanilla yogurt sweetens this tangy fruit healthy smoothie recipe.
SERVINGS: 2
½ c frozen unsweetened raspberries
½ c frozen unsweetened strawberries
¾ c unsweetened pineapple juice
1 c (8 oz) fat-free vanilla yogurt
COMBINE the raspberries, strawberries, and pineapple juice. Add the yogurt. Blend until smooth.
NUTRITION (per serving) 192 cals, 0.5 g fat, 0.1 g sat fat, 86.5 mg sodium, 41 g carbs, 35 g
sugars, 2.5 g fiber, 7 g protein
MORE: 3 Post-Workout Drinks That Help Your Muscles Recover
Tutti-Frutti Smoothie
17/21
Tutti-Frutti Smoothie
A splash of orange juice infuses summer citrus into this healthy and refreshing snack.
SERVINGS: 2
½ c loose-pack mixed frozen berries or strawberries
½ c canned crushed pineapple in juice
½ c plain yogurt
½ c sliced ripe banana
½ c orange juice
COMBINE the berries, pineapple (with juice), yogurt, banana, and orange juice in a food processor
fitted with the metal blade, in a blender, or in a large measuring cup with an immersion blender.
Process for about 2 minutes, or until smooth.
sugars, 2.5 g fiber, 3.5 g protein
MORE: 25 Snacks That Won't Leave You Hungry
LeeAnn's Luscious Smoothie
18/21
LeeAnn's Luscious Smoothie
To eliminate processed sugar, this reader created a sweet, sugar-free smoothie.
SERVINGS: 1
1 c skim milk
1 c frozen, unsweetened strawberries
1 Tbsp cold-pressed organic flaxseed oil
1 Tbsp sunflower or pumpkin seeds (optional)
1. MIX milk and frozen strawberries in a blender for 1 minute.
2. TRANSFER to a glass and stir in the tablespoon of flaxseed oil, or serve with a tablespoon of
sunflower or pumpkin seeds instead.
NUTRITION (per serving) 256 cals, 14 g fat, 1.5 g sat fat, 106 mg sodium, 26 g carbs, 19 g
MORE: This Is Your Body On Sugar (Infographic)
Slim-Down Smoothie
19/21
Slim-Down Smoothie
Wonderfully thick and tasty, this healthy smoothie recipe easily substitutes for milkshakes and ice
cream.
SERVINGS: 1
1 c frozen berries, such as blueberries, raspberries, or strawberries
½ c low-fat yogurt (any flavor)
½ c orange juice or other juice
PLACE the berries, yogurt, and orange juice in a blender and pulse for 30 seconds. Blend for 30
seconds, or until smooth.
NUTRITION (per serving) 185 cals, 2 g fat, 1 g sat fat, 90 mg sodium, 35 g carbs, 26 g sugars,
MORE: The 11 Healthiest Drinks Of All Time
Soy Good Smoothie
20/21
Soy Good Smoothie
Skipping breakfast can leave you starving mid-morning—and reaching for tempting junk food.
Instead, sip this on-the-go soy smoothie.
SERVINGS: 1
1 c calcium-fortified vanilla soy milk
½ c frozen blueberries
½ c corn flakes cereal
1 frozen banana, sliced
COMBINE the milk, blueberries, cereal, and banana in a blender for 20 seconds. Scrape down the
sides and blend for an additional 15 seconds.
MORE: 5 Surprisingly Easy DIY Dairy-Free Milks
Mango Madness
21/21
Mango Madness
Take advantage ripe mangoes disease-fighting ability with this delicious smoothie recipe.
SERVINGS: 2
1 can (8 oz) juice-packed pineapple chunks
1 c fat-free frozen vanilla yogurt
1 lg ripe mango, peeled and chopped
Crushed or cracked ice
1. COMBINE the pineapple (with juice), frozen yogurt, mango, and banana. Blend until smooth.
2. WITH the blender running. gradually drop in enough ice to bring the level up to 4 cups. Blend
until the ice is pureed.

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Sip and recover

Berry Blast Protein Smoothie

1 scoop (1.6 oz) vanilla soy

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Very Berry Breakfast

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