Food as Medicine: Homemade Smoothie Recipes
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Smoothies are blended beverages that can have a variety of flavors and health benefits. Some smoothies have a lot of calories and protein. Smoothies can also be great sources of fiber, vitamins, and minerals. Here are some recipes to try. You can work with your dietitian to choose one or a few that will help you meet your nutrition goals. You can also start from scratch following the instructions below.
Milk, yogurt, milk alternatives (example: calcium-fortified soy, hemp, almond, coconut), herbal tea (example: peppermint, ginger, chamomile, lemon balm), 100% fruit juice or nectar (example: orange, apple, prune, pear, peach, mango), coconut water
Banana, apple, peach, pear, clementine, kiwi, apricot, berries (blueberry, raspberry, blackberry, strawberry, cherry, cranberry), grapes, melon (honeydew, watermelon, cantaloupe), papaya, pineapple, mango, avocado
Carrot, sweet potato, pumpkin, spinach, kale, cucumber, beet, celery
Nuts and nut butters, seeds and seed butters, coconut oil, coconut cream, heavy cream, molasses, maple syrup, honey, agave syrup, avocado, whole milk yogurt
Milk and milk alternatives, egg white powder, soy protein powder, hemp protein powder, silken tofu, dry milk powder, whole milk Greek yogurt, peanut butter, peanut butter powder, soy nut butter, sunflower butter, nuts and nut butters, seeds (flax, chia, hemp, pumpkin, sunflower), wheat germ
Nuts and nut butters, seeds and seed butters, ground flaxseed, soaked chia seed, wheat germ, oats, canned pumpkin, prunes, dates, figs, unsweetened cocoa powder, avocado, fruits, and vegetables
Green herbs (basil, mint, cilantro, parsley), spices (cinnamon, nutmeg, cayenne), ginger, fennel, turmeric, vanilla extract, stevia powder or extract, citrus juices (lemon, lime, grapefruit, orange)