Smoothies for Athletes



Smoothies for Athletes.com



126 Easy Recipes for
Maximum Sports Performance!















Ryan Lee, MS, CSCS

Cathy Leslie, Gourmet Chef
(Contributing Author)

Copyright 2004
Smoothies for Athletes

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Inside this book, you’ll find quick and easy
recipes for athletes on the go.

Enjoy!








Copyright 2004
Smoothies for Athletes

Ryan Lee, MS, CSCS is the founder of SportSpecific.com, the
world’s largest strength and conditioning resource. He’s
considered one of the word’s most innovative strength and
conditioningprofessionals.

Ryanhashelpedthousandsofathletesimprovetheirperformance,andhasbeen
featured in USA Today, The Wall Street Journal, Personal Fitness Professional,
GolfIllustrated,anddozensofindustrypublications.
HeholdsaMaster’sDegree
in Exercise Physiology and is certified by the National Strength and
ConditioningAssociationandtheAmericanCollegeofSportsMedicine.

Ryan’sRecommendedWebSites:

AllofRyanLee’sProductsandServices


Over9,700pagesofSportsTrainingPrograms
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ImproveYourSpeedwith18ProStrengthCoaches!
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PlaygroundWorkoutDVD
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TheSixFigureTrainerCDoftheMonthProgram
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LiveFitnessTeleSeminarswithFitnessPros

HowtoEarn100KbyTrainingAthletes
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HowtoCreateYourOwnFitnessBooksandVideos
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PersonalTrainerUniversity!
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TrainingfortheFemaleAthletes!
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Cutting‐EdgeSportsNutritionMealsbyaRegisteredDietitian

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
Copyright 2004
Smoothies for Athletes

FREENEWSLETTER!
Make sure you signup for Ryan’s Weekly FREE sports training journal by

visiting
www.SportSpecific.com


CONTACTRYAN
You can reach Ryan via email at  or by phone: 203‐975‐
7443

AbouttheBook

Thanksforpurchasing‘SmoothiesforAthletes’

Thiscollectionofrecipesis perfectforallathletes.Whetheryou’re lookingfora
quick nutritious breakfast or a powerful post‐workout shake, you’ll find the 
recipeyou’relookingfor.

Aswithanysmoothie,manyadditivescanbeaddedforavarietyofreasons.
You
canaddanypowderedproductanditwon’taffecttaste,suchasproteinpowder,
wheat germ, oatmeal, 100% bran cereal, soy powder, rice powder, flaxseed oil,
beepollen,etc.Alloftheseproductsareavailableinhealthfoodstores.

You can throw just about anything in a smoothie to enhance
 its flavor such as
honey,tofu,jams,anycombination offruits,peanutbutter, juices,etc.,butkeep
inminditwilleffectthenutritionalvalueslistedbelow.

I put a lot of time and effort into this cookbook and hope you enjoy them as
muchasIdo.Formost
oftherecipes,allyouneedisablender.Plus,you’llsave

lots of money by making smoothies instead of buying expensive protein bars,
whichusuallyhavelotsofadditivesandusuallytastelikechalk.

Once you start making these nutritious smoothies, you’ll never go back to
proteinbars.

Enjoy
andhappy‘smoothing’.

RyanLee,MS,CSCS


Copyright 2004
Smoothies for Athletes

TABLEOFCONTENTS

Page

AMAZINGAPPLESMOOTHIE 9
APPLECARROTQUENCHER 9
APPLESANDCREAMSMOOTHIE 9
APPLEPIESMOOTHIE 9
APRICOTAPPLESMOOTHIE 9
ARTICFORESTSMOOTHIE 10
AVOCADOAVALANCHE 10
AVOCADOBANANABERRYSMOOTHIE 10
BANANABLUEBERRYSMOOTHIE 10
BANANAHAZELNUTSMOOTHIE 11
BANANANUTBREADSMOOTHIE 11

BANANAOATMEALSMOOTHIE 11
BANANAORANGETWIST 12
BANANAPEARBERRYSMOOTHIE 12
BANANASPLITSMOOTHIE 12
BASICFRUITSMOOTHIE 12
BERRYALMONDBLAST 12
BERRYBANANASMOOTHIE 13
BERRYBLISSSMOOTHIE 13
BERRYBLUESMOOTHIE 13
BETACAROTENEBLAST 13
BLACKANDBLUEBOMBER 14
BLACKBERRYSMOOTHIE 14
BLUEBERRYSMOOTHIE 14
BLUEBERRYBANANASMOOTHIE 14
BLUEBERRYMAPLESMOOTHIE 15
BLUEBERRYORANGESMOOTHIE 15
CAPPUCCINOSMOOTHIE 15
CAROBSMOOTHIE 15
CHERRYBERRYSMOOTHIE 15
CHERRYCANTALOUPESMOOTHIE 16
CHERRYVANILLASMOOTHIE 16
CHOCOLATEBANANASMOOTHIE 16
CHOCOLATEMINTSMOOTHIE 16
CHOCOLATEPEANUTBUTTERBANANASMOOTHIE 16
CITRUSCOOLER 17
Copyright 2004
Smoothies for Athletes

CITRUSTEASMOOTHIE 17
COCOABERRYSMOOTHIE 17

COCONUTGINGERSMOOTHIE 17
COFFEESMOOTHIE 18
CUCUMBERMINTSMOOTHIE 18
DAIQUIRITWISTSMOOTHIE 18
DATEYOGURTSMOOTHIE 18
DOUBLEAPPLESMOOTHIE 19
DOUBLEMELONSMOOTHIE 19
EVERYTHINGBUTTHEKITCHENSINKSMOOTHIE 19
FLAXSEEDSMOOTHIE 20
FROSTYFRUITSMOOTHIEWITHWHEATGERM 20
FROZENFRUITSMOOTHIE 20
FRUITCOCKTAILSMOOTHIE 21
FRUITSALADSMOOTHIE 21
FRUITYSUNFLOWERSMOOTHIE 21
GINGERROOTSMOOTHIE 21
GRANOLAPEACHSMOOTHIE 22
GRAPECHERRYGUZZLER 22
GRAPEFRUITSMOOTHIE 22
GUAVASMOOTHIE 22
HAWAIIANSILKSMOOTHIE 22
HOLIDAYPUNCHSMOOTHIE 23
HONEYRASPBERRYSMOOTHIE 23
HONEYDEWMELONSMOOTHIE 23
HONEYDEWMINTSMOOTHIE 23
HONEYOFAPEACHSMOOTHIE 24
INSTANTBREAKFASTSMOOTHIE 24
ISLANDESCAPESMOOTHIE 24
JELLOSMOOTHIE 24
KIWICOOLER 25
KIWIPEACHSMOOTHIE 25

LEMONLIMESMOOTHIE 25
LEMONWATERMELONSMOOTHIE 25
LEMONADESWEETTARTSMOOTHIE 26
MANGOSMOOTHIE 26
MANGOTANGOSMOOTHIE 26
MANGOPAPAYASMOOTHIE 26
MEXICANSMOOTHIE 27
NECTARINESMOOTHIE 27
Copyright 2004
Smoothies for Athletes

OATMEALFRUITSMOOTHIE 27
ORANGEPINEAPPLESMOOTHIE 27
ORANGEPINEAPPLECOCONUTSMOOTHIE 28
ORANGECREAMSICLESMOOTHIE 28
ORGANICSMOOTHIE 28
PAPAYASMOOTHIE 28
PASSIONATEPEACHSMOOTHIE 29
PEACHSMOOTHIE 29
PEACHESANDDREAMSSMOOTHIE 29
PEANUTBUTTERSMOOTHIE 29
PEANUTBUTTERBANANASMOOTHIE 29
PEANUTBUTTERANDJELLYSMOOTHIE 30
PEANUTBUTTERSUNDAESMOOTHIE 30
PEARAVOCADOSMOOTHIE 30
PEARRASPBERRYSMOOTHIE 30
PECANPIESMOOTHIE 30
PEPPERMINTSMOOTHIE 31
PERSIMMONSMOOTHIE 31
PINABANANASMOOTHIE 31

PINACOLADASMOOTHIE 31
PINEAPPLEBUTTERMILKSMOOTHIE 31
PINEAPPLEPAPAYASMOOTHIE 32
PINEAPPLEYOGURTWHIRL 32
PINKSMOOTHIEDELUXE 32
PISTACHIOBANANAGULP 32
PUMPACKETINPIESMOOTHIE 33
PURPLEPASSIONSMOOTHIE 33
QUADBERRYQUENCHER 33
RAINBOWSMOOTHIE 33
RASPBERRYBANANASMOOTHIE 33
RASPBERRYBLASTSMOOTHIE 34
RASPBERRYORANGESMOOTHIE 34
RASPBERRYPEACHSMOOTHIE 34
RASPBERRYWATERMELONSMOOTHIE 34
SMOOTHIEPOWERSHAKE 35
SOUTHWESTSMOOTHIE 35
SPICEDDATESMOOTHIE 35
SPINACHSMOOTHIE 35
STRAWBERRYBANANASMOOTHIE 35
STRAWBERRYBLUEBERRYSMOOTHIE 36
Copyright 2004
Smoothies for Athletes

STRAWBERRYFRAPPESMOOTHIE 36
STRAWBERRYKIWISMOOTHIE 36
STRAWBERRYLEMONADESMOOTHIE 36
STRAWBERRYLEMONYOGURTSMOOTHIE 36
STRAWBERRYRASPBERRYSMOOTHIE 37
STRAWBERRYSUNRISESMOOTHIE 37

SUGARFREESTRAWBERRYSMOOTHIE 37
SUMMERSMOOTHIE 37
SWEETPOTATOSMOOTHIE 38
TANGERINEDREAMSSMOOTHIE 38
TOFUFRUITSMOOTHIE 38
TROPICALFLINGSMOOTHIE 39
TROPICALFRUITSMOOTHIE 39
TROPICALSTRAWBERRYSMOOTHIE 39
ULTIMATESMOOTHIE 39
VITAMINCUPSSMOOTHIE 39
WACKYWATERMELONSMOOTHIE 40
ZIPPYPINEAPPLECARROTSMOOTHIE 40

Copyright 2004
Smoothies for Athletes

AMAZING APPLE SMOOTHIE
2cupsapplesauce
1cupapplecider
1cuporangejuice
2tablespoonsVermontmaplesyrup
1/2teaspoonsnutmeg
1/2teaspoonscinnamon
Combineallingredientsinablenderandblenduntilsmooth.Pourintoglasses
andserve.
APPLE CARROT QUENCHER
2cupscarrotjuice
1/2cupsapplejuice
6ouncesnon‐fat
vanillaorplainyogurt,frozen

1banana
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
APPLES AND CREAM SMOOTHIE
2cupsvanillalow‐faticecream
1cupunsweetenedapplesauce
1/4teaspoonsgroundcinnamonorapplepiespice
1cupfatfreeskimor1%lowfatmilk
Groundcinnamon(optional)

Inablendercontainercombinelow‐faticecream,applesauce,andthe1/4
teaspoonscinnamonorapplepiespice.Coverandblenduntilsmooth.Addfat
freeskimor1%lowfatmilk.Coverandblenduntiljustmixed.Pourintoglasses.
Ifdesired,sprinkleeachservingwithadditionalcinnamon.
Serveimmediately.
Makes4(8‐ounces)servings.
APPLE PIE SMOOTHIE
1frozenbanana
1/2peeled,choppedapple
1cupapplejuice
1/2teaspoonscinnamon
Pinchofnutmeg
Blend.Greatsubstituteforapplesauce!Controltheconsistencybyaddingmore
orlesschoppedapple.
APRICOT APPLE SMOOTHIE
1apple(goldendelicious),peeled,cored&chopped
1cupapple
juice
Copyright 2004
Smoothies for Athletes


4apricots,fresh,pitted(skinoptional)
1banana,peeled
3/4cupsyogurt,plain
10‐12icecubes
1tablespoonhoney
Placeallingredientsinablenderandpureeuntilsmooth.
ARTIC FOREST SMOOTHIE
1peach,frozen
10blueberries,frozen
1cuplight(reducedsugar)fat‐freevanillayogurt,frozen
1/2cups1%milk
1/2tablespoonscrushedpecan
1/2teaspoonssalt
1/4teaspoonsvanillaextract
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
AVOCADO AVALANCHE
1largeavocado
2teaspoonscondensedmilk
1cupice
Scoopoutavocadointoblender.Add2teaspoonscondensedmilkoralittle
more,dependingonhowsweet
youlikeit.Thenaddtheiceandblendallofit
togetheruntilitʹsasemi‐creamytexture.
AVOCADO BANANA BERRY SMOOTHIE
Halfaripeavocado
1to11/2frozenbananas
4to5frozenorfreshstrawberries
Splashnon‐fatsoyorothernutmilk
Pinchcardamom
Pinchallspice

Whatever
elsestrikesyourfancy...Nuts,fruits,spices,etcthrowallingredients
intoablenderandblenduntildesiredtextureisreached.Ipreferitsmooth,but
somelikeachewabledrink.Very,verydelicious!Serves:1
BANANA BLUEBERRY SMOOTHIE
2bananas
1/2cupsblueberries
1cupplainyogurt
Copyright 2004
Smoothies for Athletes

Peelbananas,sliceandplaceonacookiesheet.Putinfreezerandfreezeuntil
solid.Removefromfreezerandplaceinblender.Sliceberriesandaddtoblender.
Pourinyogurt.Blenduntilsmooth.Pourintoglassandserve.
BANANA HAZELNUT SMOOTHIE
4mediumbananas,peeledandslicedinto1/2inchpieces
6tablespoonslightbrownsugar
1/4cupshazelnuts
1cupicecubes
1/4cupsmilk
1/4cupsdarkrumorhazelnutliqueur
2tablespoonschoppedhazelnuts,forgarnish(optional)
Placetheslicedbananasinasealedplasticbagandputtheminthefreezerfor1
hour.Placethebrownsugar
and1/4cupshazelnutsinablenderandgrind
togetheruntilfine.Placethefrozenbananas,icecubes,milk,andruminthe
blenderwiththesugarandnutmixture.Blenduntilsmooth.Pourthesmoothies
into4gobletsortallglasses.Garnishwithchoppednuts,ifdesired.Serve
immediately.
BANANA NUTBREAD SMOOTHIE

1ouncehazelnutliqueur
ouncesbananaliqueur
ouncesvanillasyrup
2ounceshalfandhalf
banana
2cupsofice
1teaspoonchoppedwalnuts
2ounceswhippedcream
Pourliqueurs,syrup,halfandhalf,bananaandhalfofthewalnutsintoblender.
Addiceandblenduntilsmooth.Pourinto
glassandtopwithwhippedcream.
Sprinklechoppednutsontop.
BANANA OATMEAL SMOOTHIE
1cupmilk
1packetinstantoatmeal,regularflavor
1wholebanana,cutinchunks
1cuporangejuice
Combineallingredientsinablender.Coverandblendonhighspeedfor1
minute.
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Smoothies for Athletes

BANANA ORANGE TWIST
3ouncesfrozenorangejuiceconcentrate
1/4teaspoonsvanilla
1/2cupsmilk
1/2cupswater
1/2smallbanana,sliced
5icecubes
Combineeverythingexcepticeandblendfor15seconds.Addiceandblendfor2

minutes.
BANANA PEARBERRY SMOOTHIE
1mediumbanana
1cuppearnectar(Goyabrandisverygood)

1tablespoonseedlessraspberryjam(usePolanerall‐fruitifpossible)
6icecubesor...1cupofice
Placeallingredientsintoablender.Blendonhighspeeduntilalloftheicehas
dissolvedandtheconsistencyissmooth,about2minutes.
BANANA SPLIT SMOOTHIE
1cupnonfatmilk

11/2cupsfrozenbananaslices
1/2cupspineapplechunks
5frozenstrawberries
11/2to2tablespoonssweetenedcocoapowder(totaste)
Pourmilkintotheblenderfirst.Addcocoaandthenfruit.Putcoveronand
blenduntilsmooth.
BASIC FRUIT SMOOTHIE
1quarterstrawberries,hulled
1banana,brokenintochunks

2peaches
1cuporangeorpeachormangoorapplejuice
2cupsice
Inablender,combinestrawberries,bananaandpeaches.Blenduntilfruitis
pureed.Blendinthejuice.Addiceandblendtodesiredconsistency.Pourinto
glassesandserve.
BERRY ALMOND BLAST
1/2cupsfrozenwholeberries(use

blackberries,strawberriesorraspberries)
1cupnonfatsoymilk
3/4teaspoonsalmondextract
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Smoothies for Athletes

1/2cupssilkentofu(about4ounces)
2tablespoonsgranulatedsugar
Combineallingredientsinblenderandblenduntilsmooth.Makes2smoothies.
BERRY BANANA SMOOTHIE
1largebanana,peeled,slicedandfrozen
3/4cupsfrozenorfreshstrawberries,raspberriesorblueberries
3/4cupslow‐ornon‐fatvanillafrozenyogurt
112ounces
canorbottleofregularordietgingerale,chilled
Placealltheingredientsinablenderorfoodprocessor.Coverandblendat
highestspeeduntilsmooth.Note:ifyouusefreshberries,trytouseafrozen
banana,andifyouuseafreshbanana,goforfrozenberries.
Otherwiseyour
drinkwillbetoothin.Bothfruitsbeingfrozenwillgiveyouasatisfyinglythick
drink.
BERRY BLISS SMOOTHIE
2scoopsraspberrysherbet
4strawberries
15blueberries
5blackberries
16ouncesorangejuice(orjuiceofyourchoice)
Putallingredientsinablender,juicelast,thenblenduntilsmooth.To
add
thicknesstryaddingmoresherbetoricetothesmoothie.Pourintoatallglassto

serve.
BERRY BLUE SMOOTHIE
2cupsfreshorslightlythawedfrozenblueberries
1(8‐ounces)containerlowfatvanillayogurt
1(6‐ounces)cupsmilk
1(12‐ounces)canpineapplejuice
3tablespoonshoney
12to
16icecubes
Placeallingredients,excepttheicecubes,intocontainerofelectricblenderand
blendonhighuntilsmooth.Withblenderrunning,add2to3icecubesatatime
throughthecenteropeningintheliduntilallicecubeshavebeenadded.Blend
untilsmooth.
Serveimmediately.Makes4servings.
BETA CAROTENE BLAST
3smallicecubes
2apricots(slicedandpitted)
1/2papaya(frozeninchunks)
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Smoothies for Athletes

1/2mango(frozeninchunks)
1/2cupscarrotjuice
1tablespoonhoney
Addingredients(exceptforhoney)toblenderintheorderlisted,thenblendon
highspeedfor30seconds.Addhoneyandblendafewsecondsmore.Serveina
frostedglass.Option:addorangejuiceforathinner
consistency.
BLACK AND BLUE BOMBER
1/4cupsblueberries

1/4cupsblackberries
1banana
1/2cupsapplejuice
1/3cupsraspberrysorbet
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
BLACKBERRY SMOOTHIE
3/4cupsapplejuice
1/2cupsplainyogurt
11/2cupsfrozenblackberries
1banana
Pourliquidingredientsintotheblender
first.Yogurtisaliquidingredient.All
fruitgoesintoblenderatonetime.Putcoveronandblenduntilsmooth.
BLUEBERRY SMOOTHIE
1/2bagoffrozenblueberries
2tablespoonsblueberrypreserves
7or8icecubes
11/2cupsofsoymilk
1banana
Thisissupereasy.Justtosseverythinginto
ablender,switchtothehighest
setting,andletflyuntilyoustophearingicecubescrunchingandeverythingis
fairlysmooth.Thereareaninfinitenumberofvariationsonthisusingdifferent
combinationsoffruitandjam.Youmightalsoconsideraddingproteinpowder,
groundflaxseed,oranyother
supplementthatstrikesyourfancy.Itʹsbestto
waituntilneartheend,andjustblendlongenoughtomixtheproteinpowderof
whateverin.Youcanalsosubstituteapplejuiceforthesoymilktocreatea
tangierconcoction.
BLUEBERRY BANANA SMOOTHIE

1banana,preferablyfrozen
ahandfulofblueberries,frozen
orfresh
Copyright 2004
Smoothies for Athletes

1cupofmilkreducedfatorskimmilk(orsoymilk)
Combineinablenderorwithahandblender.Enjoy!
BLUEBERRY MAPLE SMOOTHIE
1cuplow‐fatblueberryyogurt
3/4cupslow‐fatmilk
1tablespoonmaplesyrup
1/2teaspoonscinnamon
2cupsfreshblueberries,frozen
Combinetheyogurt,milk,syrup,
andcinnamoninablender.Addthe
blueberriesandblenduntilsmooth.
BLUEBERRY ORANGE SMOOTHIE
12ouncesfrozenblueberries,unthawed...Or...21/2cupsfreshblueberries
8ouncesvanillalowfatyogurt
1/2cupsorangejuice
1/2cupsmilk
1teaspoonvanillaextract
Whirlallingredientstogetherina
blenderuntilsmooth.Serveimmediately.
CAPPUCCINO SMOOTHIE
2cupsbreweddoublestrengthcoffee
1pintcoffeeicecream
6cupsice
11/2cupsmilk

Whippedcream,ifdesired
Cinnamonforgarnish
Placecoffee,icecream,iceandmilkinblender.Mixuntilsmooth.Topwith
whippedcreamandcinnamon.
CAROB SMOOTHIE
3‐4
dates,pittedandsoaked20minutes
1cupnutorgrainmilk
1frozenbanana,cutinchunks
3‐4tablespoonscarobpowder
Dashvanilla(optional)
Placedatesinasmallbowlwithjustenoughwatertocover.Letthemsoak20
minutes,drain.Inblender,combinethedates,nut
milk,banana,carobpowder
andvanilla.Blenduntilsmooth.Drinkimmediately.
CHERRY BERRY SMOOTHIE
1cuplow‐fatcherryyogurt
Copyright 2004
Smoothies for Athletes

1/4cupscranberryjuice
1cupfrozen,pittedcherries
3/4cupsfrozen,unsweetenedblueberries
Combinetheyogurtandcranberryjuiceinablender.Addthecherriesand
berries.Blenduntilsmooth.Makesabout2‐1/2cups,serves2.
CHERRY CANTALOUPE SMOOTHIE
1/2cantaloupe(peeled,seeded,andsliced)
1/2cupsappleorapricotjuice
2‐3pittedcherries
1/4cupsraspberriesorblackberries

3‐4icecubes
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
CHERRY VANILLA SMOOTHIE
1cupfrozenvanillayogurt
1cupapplejuice
2cupsfrozencherries
Pourliquidingredientsintotheblenderfirst.Yogurtisaliquidingredient.Add
cherries.Putcoveronandblenduntilsmooth.
CHOCOLATE BANANA SMOOTHIE
1frozenbanana‐‐peeled
6ounceslight(reducedsugar)fat‐freevanillaorcherryfrozenyogurt
2tablespoonsHersheyschocolatesyrup
1/2cupsnon‐fatmilk
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
CHOCOLATE MINT SMOOTHIE
4scoopspeppermintice
cream
11/2cupsmilk
2dropspeppermintextract
1teaspoonvanillaextract
4tablespoonsbittersweetchocolatesyrup
Combineinablendercontainerandblenduntilnowhiteshows.Serve
immediately.
CHOCOLATE PEANUT BUTTER BANANA SMOOTHIE
1/2cupsricemilk
1/2cupssilkentofu
1/3cupscreamypeanutbutter
2freshbananas,frozenand
sliced
Copyright 2004

Smoothies for Athletes

2tablespoonschocolatesyrup
6icecubes
Combinethericemilk,tofuandpeanutbutterinablender.Addthebananas,
chocolatesyrupandicecubes.Blenduntilsmooth,about30to40seconds.Makes
2servings.
CITRUS COOLER
61/2cupsrubyredorpinkgrapefruitjuice,divided
2cupspineapple
juice
1(6ounces)canfrozenorangejuiceconcentrate,thawedandundiluted
2cupslime‐flavoredsparklingmineralwater,chilled
Garnish:limeslices
Pour21/2cupsgrapefruitjuiceintoicetrays,filling28sections,freeze.Combine
remaining4cupsgrapefruitjuice,pineapplejuice,andorangejuiceconcentrate,
stirwell.Cover
andchillatleast3hours.Stirinmineralwaterjustbefore
serving.Place3frozengrapefruitjuicecubesineachof9glasses,filleachfruit
juicemixture.Garnish,ifdesired.Serveimmediately.
CITRUS TEA SMOOTHIE
1cuporangesegments,chilled
1/2cupsgrapefruitsegments,chilled
1/2cupsstrong‐brewedearlgrey
tea,chilled
3/4cupsorangesherbet
2icecubes,crushed
Combinetheorangesegments,grapefruitsegments,andteainablender.Add
thesherbetandice.Blenduntilsmooth.
COCOA BERRY SMOOTHIE

3/4cupsapplejuice
1cupvanillayogurt
2cupsmixedfrozenberries
2to3tablespoonssweetenedpowderedcocoa
Pour
liquidingredientsintotheblenderfirst.Yogurtisaliquidingredient.Add
berriesandcocoa.Putcoveronandblenduntilsmooth.
COCONUT GINGER SMOOTHIE
1/4cupsapplejuice
1pinchcoconut,gratedor...1tablespooncoconutmilk*
1/2banana
1/4teaspoonsgingerroot‐‐fresh,peeled,grated
1/2cupscrushed
ice‐‐or2smallicecubes
Copyright 2004
Smoothies for Athletes

*canbemadefromfreshordriedcoconutorpurchasedbottled.Donotusethe
cannedcoconutmixformixeddrinksasitisverysweetanddifferent.Ifusing
freshcoconut,cutcoconutmeatinto1ʺpieces&placeequalamountsofcoconut
&hotwaterinfoodprocessor
orblender.Pureeathighspeedforacoupleof
minutes,letsteepfor30minutes.Thenpourintoastrainersetoverabowl.Press
onthepulpandsqueezebythehandfultoextractasmilkaspossible.Pourthe
milkthroughafine‐meshstrainer.Fordried
coconut:use1cuppunsweetened,
driedcoconutwith11/2cupshottapwater.Allowtostandfor5minutes.Puree
oneminuteandproceedasabove.Willkeepuptothreedays refrigeratedand
indefinitely,iffrozen.Blendallingredientsinablenderorfoodprocessoruntil
smooth.

COFFEE SMOOTHIE
3to4tablespoonsinstantcoffeepowder
1cupmilk(nonfatokay)
1cupvanillafrozenyogurt
1cupfrozenbananas
Pourliquidingredientsintotheblenderfirst.Yogurtisaliquidingredient.Add
bananas.Putcoveronandblenduntilsmooth.
CUCUMBER MINT SMOOTHIE
1cucumber,peeled,seededandchopped
3tablespoons
mintleaves&mintsprigs‐‐finelychopped
11/2cupsapplejuiceorstillcider
1cuplemonsorbet
1cupicecubes
Placethecucumber,mint,applejuiceorcider,sorbetandiceinablender,and
blenduntilsmooth.Garnishwithmint,andserve.
DAIQUIRI TWIST SMOOTHIE
1cupapple‐cranberry
juice
1/2cupsorangejuice
1/2cupsfrozenblackberries
1/2cupskiwis
1/2cupscrushedice
1/2teaspoonssugar
1scoopvanillaicecream
Placeingredientsinablenderandpureeuntilsmooth.
DATE YOGURT SMOOTHIE
1/2cupschoppeddates
Copyright 2004
Smoothies for Athletes


1banana,chopped,(about1/2cup)
1/2cupsorangejuice
1/2cupsplainnonfatyogurt
1/2cupscrushedice
Combinedates,bananaslices,andorangejuiceinablenderandpureeuntildates
arefinelychopped.Addyogurtandice,blenduntiljustcombined.
DOUBLE APPLE SMOOTHIE
2bananas
1greenapple
1
redapple
10‐12frozenstrawberries
1‐2cupsapplejuice
Putalltheingredientsintheblenderintheorderlistedandmixonhighuntil
fully
blended.
DOUBLE MELON SMOOTHIE
11/2cupsseededandchoppedwatermelon
11/2cupsseededandchoppedhoneydewmelon
Juiceof2limes
1cup
vanillalowfatyogurt
1cupicecubes
Placeallingredientsinablenderandblenduntilsmooth.Pourintoglasses.
EVERYTHING BUT THE KITCHEN SINK SMOOTHIE
2bananas
1orange
1apple
2chunksoffreshpineapple

2kiwis
1/2cupsoffrozenblueberries
10‐12frozenstrawberries
1‐2cupscranberryjuice
1(14‐
ounces)caneaglebrandsweetenedcondensedmilk(notevaporatedmilk)
1(8‐ounces)cartonplainyogurt
1smallbanana,cutup
1cupfrozenorfreshwholestrawberries
1(8‐ounces)cancrushedpineapplepackedwithjuice,chilled
2tablespoonsreallemonjuicefromconcentrate
1cupicecubes
Copyright 2004
Smoothies for Athletes

Halvedfreshstrawberries,optional
Chilleaglebrand.Inblendercontainer,combineeaglebrand,yogurt,banana,
wholestrawberries,pineapplewithitsjuiceandreallemon,coverandblend
untilsmooth.Withblenderrunning,graduallyaddicecubes,blendinguntil
smooth.Garnishwithhalvedstrawberriesifdesired.Serveimmediately.
FLAXSEED SMOOTHIE
1mediumbanana
orfruitofchoice
1/4cupsyogurtortofu
1to2tablespoonsconcentratedfruitjuice
1/4teaspoonsvanilla
1/3cupssoymilk
1tablespoonflaxseedoil
1tablespoonflaxseedmeal
Dashcinnamonormace

Blendalltogetheruntilcreamysmooth.
FROSTY FRUIT SMOOTHIE WITH WHEAT GERM
1cuplow‐fatvanillayogurt
1cupsliced
peaches,fresh,frozenorcanned
1ripebanana,cutintochunks
1/4cupswheatgerm
1/4cupsorangejuice
1cupicecubes
Peachorbananaslices,opt.2teaspoonswheatgerm,optional
Inblenderorfoodprocessor,combineyogurt,peaches,banana,wheatgerm,1/4
cupsorangejuiceandicecubes.
Coverandblendabout1minute,oruntil
smooth.Serveimmediately,pouredintotallglassesandgarnishedwithpeachor
bananaslicesandsprinkledwith2teaspoonswheatgerm.
FROZEN FRUIT SMOOTHIE
1/2cupsfrozenbananas
1/2cupsfrozenpeaches
1/2cupsfrozenstrawberries
2cupsmilk
1/4cupsorangejuice
2tablespoons
honey
Inablender,combinealltheaboveuntilsmooth.Pourintallglasses,popastraw
inandenjoy!Wonderfulforthosehotdaysinthesummertime.
Copyright 2004
Smoothies for Athletes

FRUIT COCKTAIL SMOOTHIE
8ouncescannedfruitcocktail,chilled

1cupmilk
1/4cupsnonfatdrymilkpowder
1/2teaspoonsvanilla
1/2cupsicecubes
2dashesgroundcinnamon
Inablendercontainercombineundrainedfruitcocktailandremaining
ingredients.Cover,blendtillcombined.Addicecubes,coverandblendtill
smooth.Sprinkle
withadditionalcinnamon(forgarnish)ifdesired.Serve
immediately.
FRUIT SALAD SMOOTHIE
1mediumripepeach
3/4cupsfreshorfrozenstrawberries
1/2banana‐‐peeled
2cupsskimmedevaporatedmilk‐chilled
4teaspoonsfrozenorangejuiceconcentrate
1teaspoonvanilla
4‐6icecubes
Cinnamon‐‐optional
Combineeverythinginblenderexcepticeand
cinnamon.Withblenderrunning,
addicecubesoneatatime.Dividesmoothieinto4chilledglassesandsprinkle
withcinnamon.
FRUITY SUNFLOWER SMOOTHIE
1/320ouncesbagfrozenstrawberries
1banana
1/215ouncescanpineapple(includingjuice),orseveralslicesoffreshpineapple
3tablespoonslow‐fatplainyogurt
2tablespoonsunsaltedsunflower
seeds

6ouncesorangejuice
Blendforabout30seconds,thenserve.
GINGERROOT SMOOTHIE
1apple,cored,peeled,andsliced
1lemon,peeledandseeded
1/2cupsfilteredwater
1/2cupsice
1(2‐inch)piecefreshgingerroot,peeledandcrushed
Copyright 2004
Smoothies for Athletes

Thisisagoodsmoothieforaqueasytummy.Drinkitslowly.Blendall
ingredientsuntilsmooth.
GRANOLA PEACH SMOOTHIE
1ripe,medium‐sizepeach
2teaspoonslemonjuice
2teaspoonshoney
1/2cupsyogurt
2tablespoonsgranolaorbuckwheatcrunchies
Blendthefirstfouringredients.Sprinklegranolaorbuckwheatontop.
GRAPE CHERRY GUZZLER
2
cups100%grapejuicefromconcordgrapes(bottledorfrozenreconstituted)
2tablespoonslemonjuice
1cupfrozendarksweetpittedcherries
1/2teaspoonscinnamon
1/2cupsplainnonfatyogurt
Processallinblenderuntilsmooth.Pourovercrushedice.
GRAPEFRUIT SMOOTHIE
1largegrapefruit,peeledandsectioned

18ouncescontainervanilla,
orangeorapricot‐flavoredlowfatyogurt
2teaspoonssugar
4icecubes
freshmintforgarnish(optional)
Inblendercontainer,placegrapefruitsections,yogurt,andsugar.Coverand
blendonmediumspeed.Whilemachineisrunning,addicecubesoneatatime
throughholeincover,coverand
blendfor45to60secondsathighspeeduntil
frothy.Ifdesired,toremovepulp,pourthroughstrainertoserve.Garnishwith
freshmintifdesired.
GUAVA SMOOTHIE
1frozenbanana
1cupoffrozenstrawberries
1cuppeachsorbet
1canguavanectar
Blenduntilsmooth.
HAWAIIAN SILK SMOOTHIE
1cupsoymilk

1/2cupspineapplejuice
1frozenbanana
Copyright 2004
Smoothies for Athletes

1tablespoonmaplesyrup
2tablespoonsnonfatdrymilk
Icecubes
1tablespooncoconutmilk
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!

HOLIDAY PUNCH SMOOTHIE
2cupsorangejuice
2cupslemonjuice
2cupsgrenadinesyrup
3quartsgingerale
1pintofquarteredstrawberriesorslicedfruit
inseason
Mixjuicesandsyrup.Pouroverblockoficetochill.Justbeforeserving,add
gingeraleandfruit.
HONEY RASPBERRY SMOOTHIE
1cupfrozenraspberries
1cupcoldskimmilk
1cupplainlowfatyogurt
2tablespoonshoney
1banana
1/4teaspoonsvanilla
6‐8crushedicecubes
Place
berriesand1/2cupsmilkinblender.Blendonhighforoneminuteuntil
smooth.Addremainingmilk,yogurt,honey,bananaandvanilla.Beatfor
anotherminute.Addcrushedicecubes.Blendslowlyuntilsmooth.
HONEYDEW MELON SMOOTHIE
2cupsscooped‐outhoneydewmelon
1teaspoonfreshlemonjuice
11/2cupsvanilla
frozenyogurt
Inablenderpuréethemelonwiththelemonjuiceandapinchofsalt.Addthe
frozenyogurtandblenduntilitissmooth.Makesabout3cups,serving2.
HONEYDEW MINT SMOOTHIE
21/2cupshoneydewmelon

2tablespoonsofchoppedfreshmint
1tablespoonfreshlimejuice
pinch
ofsalt
1/3cupsofgingeraleorlemonandlimesoda
6icecubes
Copyright 2004
Smoothies for Athletes

Blenduntilsmooth.Servestwo.Sinfullydelicious.
HONEY OF A PEACH SMOOTHIE
11/4cupsplainlowfatyogurt
1poundripepeaches,peeled,pitted,sliced
2tablespoonsfreshlemonjuice
1/4cupshoney
1/4teaspoonsvanillaextract
Divide1cupyogurtamong8sectionsoficecubetray.Freezeuntilyogurtcubes
aresolid,
atleast4hours.(canbeprepared1dayahead,keepfrozen.)puree
peacheswithlemonjuiceinprocessororblender.Addremaining1/4cups
yogurt,honeyandvanilla.Processuntilmixtureiswellblended.Addfrozen
yogurtcubesandprocessuntilmixtureissmoothandfrothy.Pourintochilled

tallglassesandserve.2servings.
INSTANT BREAKFAST SMOOTHIE
8to12ouncesofmilk
1packetofinstantbreakfast,preferablychocolate
1spoonfulofpeanutbutter
1frozenbanana
About3icecubes

Pourmilkintoblender.Addremainingingredients.Puttheblenderonblendtill
Bananaandicearechoppedup
thenwhipitforabout5seconds.Itʹsfastand
Delicious.
ISLAND ESCAPE SMOOTHIE
2cupsvanillafrozenyogurt
1cupslicedmango
1cupslicedandpeeledpapaya
1tablespoonpinacoladamix
1/4cupskiwi
1/2cupsice
Placeingredientsinablenderandpureeuntilsmooth.
JELLO SMOOTHIE
4ounces
preparedjello‐anyflavor
4ouncesmilk
4ouncessherbet‐flavorshouldmatchthejelloflavor
Mixinablender.Topwithwhippedcreamandcoloredsugar,ifdesired.This
makesagreatandeasysummerbeverage
Copyright 2004
Smoothies for Athletes

KIWI COOLER
9kiwifruit
4cupspineapplejuice
8icecubes
2cupssparklingwater
8largestrawberries
Peelthekiwisandcutintosmallpieces.Placehalfinablenderwith2cupsjuice
and4icecubes.Blenduntilsmooth.Stirin1cupsparklingwater.Repeatwith

theremaining
kiwis,2cupsjuice,4icecubes,and1cupsparklingwater.Pour
intotallglassesandgarnisheachwithastrawberry.
KIWI PEACH SMOOTHIE
4kiwifruit,peeled
4peaches,peeledandfrozen*
16ouncescanpineapplejuice
1/4cupspowderedsugar
1/4cupsfrozenlimeadeconcentrate
1/4teaspoonscoconutextract
1cup
icecubes
Garnish:kiwifruitslices
*Iffreshpeachesareunavailable,substitute11‐poundsBagfrozenpeaches.
Processfirst7ingredientsinablenderuntilsmooth,stoppingtoscrapedown
sides.Garnish,ifdesired,andserveimmediately.
LEMON LIME SMOOTHIE
10ounceslemonlimesoda
2ounceslemons
2ounceslimes
1
scoopslemonsherbet
1scopplimesherbet
1/2banana
1cupice
2/3cupsgranulatedsugar
Placeingredientsinablenderandpureeuntilsmooth.
LEMON WATERMELON SMOOTHIE
1‐1/2cupsseededwatermelon,diced
1cuplemonsorbet

8‐10icecubes
1tablespoonfreshlemonjuice
Copyright 2004