Delicious Nutrient Dense Smoothie Recipes
Ready to upgrade your breakfast with tasty smoothies made with ingredients rich in macronutrients (protein, carbohydrates, and fats) and micronutrients (vitamins, minerals, and phytochemicals)?!
Enjoy my favorite smoothie recipes that I have developed over the last 20 years as a nutritionist and chef. All of the recipes make 2 servings.
Here are the instructions for how to make each smoothie:
1. Add all of the ingredients into a high powered blender and blend for 2 minutes.
2. Consume half of the recipe for breakfast.
3. Store extra serving in a glass jar in the fridge and consume within 3 days.
Nutrient data for one serving of each recipe is compiled from USDA FoodData Central and CheckYourFood.com.
BLUEBERRY WITH COCONUT WATER AND HEMP PROTEIN SMOOTHIE (2 SERVINGS)
- ~ 16 ounces filtered water
- ~ 3 cups frozen or fresh organic blueberries
- ~ 1/2 cup fresh organic mint leaves
- ~ 1/2 cup dried organic hemp protein
- ~ 2 tablespoons organic coconut butter
- ~ 2 tablespoons organic coconut water powder
- ~ 2 tablespoons organic vanilla seed paste
- ~ 2 teaspoons organic blueberry infused maple syrup
CALORIES PER SERVING:
~ 405 (19 – 20% RDA)
MACRONUTRIENTS PER SERVING:
~ Amino acids: 14g (21% RDA)
~ Carbohydrates: 17g (13% RDA)
~ Fatty acids: 10g (13% RDA)
~ Fiber: 3g (9% RDA)
MICRONUTRIENTS PER SERVING:
~ Manganese: 1.04mg (35% RDA)
~ Vitamin K1: 16.2µg (14% RDA)
~ Iron: 1.17mg (11% RDA)
~ Riboflavin (B2): 0.11mg (9% RDA)
~ Phytochemicals: rich in anthocyanins, myricetin, and quercetin
TROPICAL FRUIT WITH COCONUT MILK AND WHEY PROTEIN SMOOTHIE (2 SERVINGS)
~ 16 ounces organic coconut milk
~ 1 cup fresh or frozen organic mangoes
~ 1 cup fresh or frozen organic pineapples
~ 4 tablespoons dried grass-fed whey protein powder (ideally from jersey cows)
~ 1 tablespoon fresh organic lime juice
CALORIES PER SERVING:
~ 529 (23 – 24% RDA)
MACRONUTRIENTS PER SERVING:
~ Fatty acids: 34g (49% RDA)
~ Carbohydrates: 41g (32% RDA)
~ Amino acids: 15g (27% RDA)
~ Fiber: 8g (22% RDA)
MICRONUTRIENTS PER SERVING:
~ Manganese: 2.89mg (97% RDA)
~ Iron: 7.82mg (72% RDA)
~ Vitamin C: 65.3mg (60% RDA)
~ Phosphorus: 317.24mg (46% RDA)
~ Magnesium: 168.12mg (41% RDA)
~ Phytochemicals: rich in flavonoids and quercetin
BANANA WITH HAZELNUT MILK AND SACHA INCHI PROTEIN SMOOTHIE (2 SERVINGS)
- ~ 16 ounces organic hazelnut milk
- ~ 2 fresh or frozen organic bananas
- ~ 2 tablespoons dried organic sacha inchi nut protein powder
- ~ 1/2 tablespoon dried organic cinnamon powder
CALORIES PER SERVING:
~ 707 (31 – 32% RDA)
MACRONUTRIENTS PER SERVING:
~ Fatty acids: 50g (72% RDA)
~ Fiber: 16g (42% RDA)
~ Amino acids: 28g (50% RDA)
~ Carbohydrates: 39g (31% RDA)
MICRONUTRIENTS PER SERVING:
~ Manganese: 5.04mg (168% RDA)
~ Biotin (B7): 58.62µg (147% RDA)
~ Vitamin E: 18.82mg (126% RDA)
~ Magnesium: 226.34mg (54% RDA)
~ Phosphorus: 361.15mg (51% RDA)
~ Phytochemicals: rich in theobromine, anandamide, flavonoids, and quercetin
STRAWBERRY WITH MACADAMIA NUT MILK AND WALNUT PROTEIN SMOOTHIE (2 SERVINGS)
- ~ 16 ounces organic macadamia nut milk
- ~ 1 cup fresh or frozen organic strawberries
- ~ 1/2 cup wild walnut protein powder
- ~ 2 teaspoons dried organic lucuma powder
CALORIES PER SERVING:
~ 495 (21 -22% RDA)
MACRONUTRIENTS PER SERVING:
~ Fatty acids: 43g (61% RDA)
~ Amino acids: 18g (32% RDA)
~ Fiber: 7g (18% RDA)
~ Carbohydrates: 19g (26% RDA)
MICRONUTRIENTS PER SERVING:
~ Manganese: 2.16mg (73% RDA)
~ Vitamin B6: 0.36mg (22% RDA)
~ Thiamin (B1): 0.21mg (18% RDA)
~ Magnesium: 54.99mg (14% RDA)
~ Phytochemicals: rich in flavonoids and myricetin
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