14 Healthy Smoothie Recipes

Introduction

You want to be healthy right???

Who does not want this for themselves?

Everyone has their ideal goal of health that they try to reach. For some, it is having a great butt or a six pack. Nothing is wrong with wanting to look good to impress others. For some, it is being able to do something like run a marathon or Spartan Race. One of my insane friends is training to climb Mt. Kilimanjaro in Africa, yeah count me out of that.

 Mine is too simply to be healthy to avoid disease and live as long as I possibly can.

I do not know about you, but my health is something that I have struggled with my entire life. I just never saw my body the as what I wanted it to be….

Only 10 years ago I was a pack of Skittles away from 300 pounds and had high cholesterol. The kicker is that I was only 17….

 because of that I was called many names like “Fat Albert” and “Fatty Boom Boom” that tore down my confidence.

 

Since then I have been able to get a firm grasp on my health. I am down to 215lbs, I exercise efficiently, and most importantly I am a healthier person?

 

How did I become healthier?

Here is the answer, I make daily choices to be healthy.

I choose to not eat that Publix chicken tender sandwich but instead opt for a home cooked meal of toasted kale with grilled chicken and rice. I choose to not drink half a gallon of chocolate milk and drink half a gallon of water or sparkling water instead.

It is not fun, but I want to be healthy! I have an entire life and career ahead about me.

If you are reading this, I am sure this sounds like something you would want as well.

What I hate the most is people assuming health is something that can change after drinking some expensive juice or having a good workout at Orange Theory.

Stop that!

Stop it now!!!

Your health does not change after a great workout bro. Your health is a habit.

Like any habits you must make good decisions consistently, again consistently, making good decisions. The culmination of these positive choices will result in your health.

However, I guarantee you will feel better than any other time in your life.

Here I am going to tell you about some foods that are not only cheap but very healthy that you can include in your daily diet.

Five Healthy Foods that are Cheap

Beans

• Full of fiber and protein, beans will fill your stomach and keep your wallet from going empty I am including black, pinto, northern, and garbanzo beans. Any can of bean will cost you less than a $1. If not in cans then you can see dry beans as cheap as $.25 for a ½ pound.
• You can keep them whole. Throw them into a salad, bowl, or pasta. You can also mash them up and add seasonings to turn them into refried beans. There are a lot of culinary options.

Kale

• Kale is the KING of the superfoods. While not filling or great tasting on its own, its nutrition is unmatched. It has vitamins, (C, A) minerals (iron, magnesium), and a lot of antioxidants. Any bag of kale should cost you no more than $3 giving you up to 12 servings!
• The best ways to make kale are either into kale chips or make them into a smoothie.

Sunflower seeds

• You will always see bottles of sunflower seeds for less than $2. These seeds are great sources of good unsaturated fats. This good fat will not stick to your arteries (unlike trans & saturated fats) and will convert bad fat into good fat. It is also a great source of dietary fiber.

Chia Seeds

• Trust me, a pound of chia seeds can go a long way. At just over $3 a pound, that can supply you for weeks. Chia seeds pound for pound are one the greatest sources of protein and fiber. By that, most of the carbs in chia seeds come from fiber and not sugar.
• These seeds can be pretty dry so try and mix them in your morning drink or yogurt.

Bananas

• Bananas are one of the most popular fruits in the world. A single banana can cost you a dime. It is full of fiber, potassium, and vitamins. How can you beat that?
• Bananas can be combined in a variety of healthy smoothies or salads. Or you can turn them into a decadent desert. There are just too many options to list.

Berry Wellness Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 510GR

Health Benefits 

• This smoothie has your daily amount of vitamin C. So if you are sick or feeling ill this can help.

Ingredients 

• 1/2 cup Greek Yogurt
• 1 cup raspberries
• 1 cup blueberries
• 1 cup frozen strawberries
• 1 cup ice
• 1 cup sparkling water

Prep Instructions 

Add all berries and yogurt in together. Make sure to use plain Greek yogurt. Blend for 30 seconds, for a thicker texture, add ½ cups of oats to the smoothie

Kiwi- Strawberry Blend

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 248GR

Health Benefits

• Kiwis are a great source of fiber and antioxidants.

Ingredients

• 1 cup strawberries
• 2 peeled kiwis
• 2 tablespoons sugar
• 2 cups ice
• 1 teaspoon of honey

Prep Instructions 

Add strawberries, kiwis, and ice. Then blend til liquid

Do not use too much of the honey as it can make the smoothie too sweet.

Green Machine Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 235GR

Health Benefits 

• Spinach is a great source of folate, vitamin k, and fiber. The ginger has many anti-inflammatory properties.

Ingredients 

• 1 cup of spinach, washed
• ½ cup of strawberries
• 1 cup of water
• ½ cup of ice
• 1 teaspoon of ginger
• 1 tablespoon of honey

Prep Instructions 

Add spinach, strawberries, and ginger. Blend for 30 seconds. Once you taste, add sweetener as needed. Spinach is not that bitter of a vegetable compared to others.

Nothing but Oats Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 365GR

Health Benefits 

• This smoothie will have a daily serving of insoluble and soluble fiber.

Ingredients 

• 2 bananas
• ½ cup chia seeds
• ½ cup oats
• Touch of vanilla extract & cinnamon
• 1 cup almond milk
• 1 cup of Greek yogurt

Prep Instructions 

Add all ingredients into the blender. Blend for 30 seconds, if too thick, add extra water or milk.Do not use more than a touch of the vanilla extract

Mango Chia Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 400GR

Health Benefits 

• This smoothie will have extra fiber from the mango along with the chia seeds.

Ingredients 

• 1 whole mango, peeled
•  ¼ cup chia seeds
• 1 cup raspberries
• 1 cup ice
• 1 cup water

Prep Instructions 

Make sure the mango is in pieces. Add all ingredients into the blender. Blend for 30 seconds If too thick then add extra water or orange juice.

Pumpkin-Apple Fall Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 600GR

Health Benefits 

• The pumpkin will have your daily serving of vitamin A which is important for your eyes and skin.
• Make sure to keep the skin of the apple. It has the most fiber in it.

Ingredients 

• 1 apple, chopped
• ½ cup of pumpkin seeds
• 1 cup of water
• ½ cup of canned pumpkin
• ½ cup of oats
• 1 teaspoon of nutmeg

Prep Instructions 

Make sure the apple is in pieces with the skin. Add all ingredients into the blender. Blend for 30 seconds. If too thick, add extra water or orange juice.

Watermelon Berry Smoothie 

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 220GR

Ingredients 

• 1 cup of watermelon, peeled
• ½ cup of strawberries
• 1 cup of water
•  ½ cup of ice
• 1 cup of raspberries
• a pinch of lemon zest

 Prep Instructions

Add watermelon, strawberries, and raspberries at once. Blend for 30 seconds. No sweetener is needed. The lemon zest will add a great tart taste to balance out the sweetness.

The Green Mojito Smoothie 

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 310GR

Health Benefits 

• This smoothie is a very low calorie option for a snack.
• Mint promotes digestion and combats inflammation.

Ingredients 

• 1 cup of spinach, washed
• ½ cup of cucumbers
• 1 cup of water
• ¼ cup of lime juice
• 1 teaspoon of ginger
• 1 tablespoon of crushed mint

Prep Instructions 

Add all ingredients at once into the blender. Make sure to crush the mint with a hammer or tool before adding it. Blend for 30 seconds, add the lime juice at the end, use a much as needed.

      Protein Strawberry Banana Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 550GR

Health Benefits 

• This smoothie will supply all necessary amino acids and protein to rebuild muscle.

Ingredients 

•  1 whole banana
•   1 cup of strawberries
•   1 cup of almond milk
• ½ cup of ice
• 1 serving of protein powder (vanilla)

Prep Instructions 

Add banana, strawberries, and milk. Blend for 30 seconds; add protein powder after previous ingredients have been blended. Do not add all at once as it can stick to the sides.

Java Banana Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 310GR

Ingredients 

•  1 serving of espresso
• 2 tablespoons of cacao powder
•  1 cup of almond milk
•  ½ cup of ice
•  ¼ cup of chia seeds
• 1 tablespoon of sweetener

Prep Instructions 

Add the espresso after it has cooled, add all ingredients and blend for 30 seconds, add the sweetener as needed. Use brown sugar for the best taste

Kale and Pumpkin Smoothie 

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 620GR

Health Benefits 

• The beta carotene in pumpkins will be converted to vitamin A.
• The kale is a super food with antioxidants, fiber, iron, and other nutrients.

Ingredients 

• 1 cup of spinach, washed
• ½ cup of canned pumpkin
• 1 cup of almond milk
• 1 whole banana
• 1 teaspoon of cinnamon
•  1 tablespoon of peanut butter

Prep Instructions 

Add all ingredients. Blend for 30 seconds, the peanut butter and the cinnamon should be added after 20 seconds.

Carrot Mix Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 340GR

Health Benefits 

• Cayenne pepper has been shown to boost metabolism and fight hunger.

Ingredients 

• 1 ½ cup of carrot juice
• ½ of spinach
• 1 cup of orange juice
• ½ cup of ice
• 1 teaspoon of cayenne pepper
• 1 tablespoon of ginger

Prep Instructions 

Add juices, spinach, and pepper to start. Blend for 30 seconds, the smoothie should not be to sweet but feel free to add additional juice if needed

Orange Tropical Rush Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 400GR

Health Benefits

• Whey protein is easily absorbed into our body compared to animal proteins.
• Oranges are full of antioxidants that will prevent DNA damage to our bodies.

Ingredients 

• 1 orange, peeled
• ½ cup of raspberries
• ½ cup of orange juice
• ½ of almond milk
• 1 serving of protein powder

Prep Instructions 

Remove skin from orange before adding; add all ingredients to blender.Blend for 30 seconds

Flax Banana Smoothie

Prep: 5 Mins

Serving Size: 1-2 Servings

Calories: 570GR

Health Benefits 

• Flax seeds are a great source of omega 3 acids which can turn bad fats into good ones and prevent heart disease.

Ingredients 

• 1 banana
• ½ cup of strawberries
• 1 cup of almond milk
• ½ cup of ice
• ¼ cup of flax seeds
• 1 serving of vanilla yogurt

Prep Instructions 

Add banana, yogurt, strawberries, and flax seeds. Blend for 30 seconds

Conclusion 

I take health very seriously.

I am here to look out for your health as well as my patients

The secret to health is making healthy decisions every day! It is not that difficult people

Being healthy is a daily grind that can be hard considering how much cheap, delicious, and available food there is right down the street. However now know some healthier smoothie recipes that are delicious.

Go out and try one of them!

Author BIO

Dr. CHRISTIAN-JEVON BRAMWELL MD

Christian Bramwell, MD uses his own weight loss story as teaching for people struggling with their own weight through blogging, teaching, and writing. His mission in life is to promote health and education, that is why he has chosen to be a family physician and found his own nonprofit Project RAK based on education and empowerment.

NPI (Doctor proof number) – 1336632918 NPI Number: