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
conditioningprofessionals.
Ryanhashelpedthousandsofathletesimprovetheirperformance,andhasbeen
featured in USA Today, The Wall Street Journal, Personal Fitness Professional,
GolfIllustrated,anddozensofindustrypublications.
HeholdsaMaster’sDegree
in Exercise Physiology and is certified by the National Strength and
ConditioningAssociationandtheAmericanCollegeofSportsMedicine.
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Copyright 2004
Smoothies for Athletes
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AbouttheBook
Thanksforpurchasing‘SmoothiesforAthletes’
Thiscollectionofrecipesis perfectforallathletes.Whetheryou’re lookingfora
quick nutritious breakfast or a powerful post‐workout shake, you’ll find the
recipeyou’relookingfor.
Aswithanysmoothie,manyadditivescanbeaddedforavarietyofreasons.
You
canaddanypowderedproductanditwon’taffecttaste,suchasproteinpowder,
wheat germ, oatmeal, 100% bran cereal, soy powder, rice powder, flaxseed oil,
beepollen,etc.Alloftheseproductsareavailableinhealthfoodstores.
You can throw just about anything in a smoothie to enhance
its flavor such as
honey,tofu,jams,anycombination offruits,peanutbutter, juices,etc.,butkeep
inminditwilleffectthenutritionalvalueslistedbelow.
I put a lot of time and effort into this cookbook and hope you enjoy them as
muchasIdo.Formost
oftherecipes,allyouneedisablender.Plus,you’llsave
lots of money by making smoothies instead of buying expensive protein bars,
whichusuallyhavelotsofadditivesandusuallytastelikechalk.
Once you start making these nutritious smoothies, you’ll never go back to
proteinbars.
Enjoy
andhappy‘smoothing’.
RyanLee,MS,CSCS
Copyright 2004
Smoothies for Athletes
TABLEOFCONTENTS
Page
AMAZINGAPPLESMOOTHIE 9
APPLECARROTQUENCHER 9
APPLESANDCREAMSMOOTHIE 9
APPLEPIESMOOTHIE 9
APRICOTAPPLESMOOTHIE 9
ARTICFORESTSMOOTHIE 10
AVOCADOAVALANCHE 10
AVOCADOBANANABERRYSMOOTHIE 10
BANANABLUEBERRYSMOOTHIE 10
BANANAHAZELNUTSMOOTHIE 11
BANANANUTBREADSMOOTHIE 11
BANANAOATMEALSMOOTHIE 11
BANANAORANGETWIST 12
BANANAPEARBERRYSMOOTHIE 12
BANANASPLITSMOOTHIE 12
BASICFRUITSMOOTHIE 12
BERRYALMONDBLAST 12
BERRYBANANASMOOTHIE 13
BERRYBLISSSMOOTHIE 13
BERRYBLUESMOOTHIE 13
BETACAROTENEBLAST 13
BLACKANDBLUEBOMBER 14
BLACKBERRYSMOOTHIE 14
BLUEBERRYSMOOTHIE 14
BLUEBERRYBANANASMOOTHIE 14
BLUEBERRYMAPLESMOOTHIE 15
BLUEBERRYORANGESMOOTHIE 15
CAPPUCCINOSMOOTHIE 15
CAROBSMOOTHIE 15
CHERRYBERRYSMOOTHIE 15
CHERRYCANTALOUPESMOOTHIE 16
CHERRYVANILLASMOOTHIE 16
CHOCOLATEBANANASMOOTHIE 16
CHOCOLATEMINTSMOOTHIE 16
CHOCOLATEPEANUTBUTTERBANANASMOOTHIE 16
CITRUSCOOLER 17
Copyright 2004
Smoothies for Athletes
CITRUSTEASMOOTHIE 17
COCOABERRYSMOOTHIE 17
COCONUTGINGERSMOOTHIE 17
COFFEESMOOTHIE 18
CUCUMBERMINTSMOOTHIE 18
DAIQUIRITWISTSMOOTHIE 18
DATEYOGURTSMOOTHIE 18
DOUBLEAPPLESMOOTHIE 19
DOUBLEMELONSMOOTHIE 19
EVERYTHINGBUTTHEKITCHENSINKSMOOTHIE 19
FLAXSEEDSMOOTHIE 20
FROSTYFRUITSMOOTHIEWITHWHEATGERM 20
FROZENFRUITSMOOTHIE 20
FRUITCOCKTAILSMOOTHIE 21
FRUITSALADSMOOTHIE 21
FRUITYSUNFLOWERSMOOTHIE 21
GINGERROOTSMOOTHIE 21
GRANOLAPEACHSMOOTHIE 22
GRAPECHERRYGUZZLER 22
GRAPEFRUITSMOOTHIE 22
GUAVASMOOTHIE 22
HAWAIIANSILKSMOOTHIE 22
HOLIDAYPUNCHSMOOTHIE 23
HONEYRASPBERRYSMOOTHIE 23
HONEYDEWMELONSMOOTHIE 23
HONEYDEWMINTSMOOTHIE 23
HONEYOFAPEACHSMOOTHIE 24
INSTANTBREAKFASTSMOOTHIE 24
ISLANDESCAPESMOOTHIE 24
JELLOSMOOTHIE 24
KIWICOOLER 25
KIWIPEACHSMOOTHIE 25
LEMONLIMESMOOTHIE 25
LEMONWATERMELONSMOOTHIE 25
LEMONADESWEETTARTSMOOTHIE 26
MANGOSMOOTHIE 26
MANGOTANGOSMOOTHIE 26
MANGOPAPAYASMOOTHIE 26
MEXICANSMOOTHIE 27
NECTARINESMOOTHIE 27
Copyright 2004
Smoothies for Athletes
OATMEALFRUITSMOOTHIE 27
ORANGEPINEAPPLESMOOTHIE 27
ORANGEPINEAPPLECOCONUTSMOOTHIE 28
ORANGECREAMSICLESMOOTHIE 28
ORGANICSMOOTHIE 28
PAPAYASMOOTHIE 28
PASSIONATEPEACHSMOOTHIE 29
PEACHSMOOTHIE 29
PEACHESANDDREAMSSMOOTHIE 29
PEANUTBUTTERSMOOTHIE 29
PEANUTBUTTERBANANASMOOTHIE 29
PEANUTBUTTERANDJELLYSMOOTHIE 30
PEANUTBUTTERSUNDAESMOOTHIE 30
PEARAVOCADOSMOOTHIE 30
PEARRASPBERRYSMOOTHIE 30
PECANPIESMOOTHIE 30
PEPPERMINTSMOOTHIE 31
PERSIMMONSMOOTHIE 31
PINABANANASMOOTHIE 31
PINACOLADASMOOTHIE 31
PINEAPPLEBUTTERMILKSMOOTHIE 31
PINEAPPLEPAPAYASMOOTHIE 32
PINEAPPLEYOGURTWHIRL 32
PINKSMOOTHIEDELUXE 32
PISTACHIOBANANAGULP 32
PUMPACKETINPIESMOOTHIE 33
PURPLEPASSIONSMOOTHIE 33
QUADBERRYQUENCHER 33
RAINBOWSMOOTHIE 33
RASPBERRYBANANASMOOTHIE 33
RASPBERRYBLASTSMOOTHIE 34
RASPBERRYORANGESMOOTHIE 34
RASPBERRYPEACHSMOOTHIE 34
RASPBERRYWATERMELONSMOOTHIE 34
SMOOTHIEPOWERSHAKE 35
SOUTHWESTSMOOTHIE 35
SPICEDDATESMOOTHIE 35
SPINACHSMOOTHIE 35
STRAWBERRYBANANASMOOTHIE 35
STRAWBERRYBLUEBERRYSMOOTHIE 36
Copyright 2004
Smoothies for Athletes
STRAWBERRYFRAPPESMOOTHIE 36
STRAWBERRYKIWISMOOTHIE 36
STRAWBERRYLEMONADESMOOTHIE 36
STRAWBERRYLEMONYOGURTSMOOTHIE 36
STRAWBERRYRASPBERRYSMOOTHIE 37
STRAWBERRYSUNRISESMOOTHIE 37
SUGARFREESTRAWBERRYSMOOTHIE 37
SUMMERSMOOTHIE 37
SWEETPOTATOSMOOTHIE 38
TANGERINEDREAMSSMOOTHIE 38
TOFUFRUITSMOOTHIE 38
TROPICALFLINGSMOOTHIE 39
TROPICALFRUITSMOOTHIE 39
TROPICALSTRAWBERRYSMOOTHIE 39
ULTIMATESMOOTHIE 39
VITAMINCUPSSMOOTHIE 39
WACKYWATERMELONSMOOTHIE 40
ZIPPYPINEAPPLECARROTSMOOTHIE 40
Copyright 2004
Smoothies for Athletes
AMAZING APPLE SMOOTHIE
2cupsapplesauce
1cupapplecider
1cuporangejuice
2tablespoonsVermontmaplesyrup
1/2teaspoonsnutmeg
1/2teaspoonscinnamon
Combineallingredientsinablenderandblenduntilsmooth.Pourintoglasses
andserve.
APPLE CARROT QUENCHER
2cupscarrotjuice
1/2cupsapplejuice
6ouncesnon‐fat
vanillaorplainyogurt,frozen
1banana
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
APPLES AND CREAM SMOOTHIE
2cupsvanillalow‐faticecream
1cupunsweetenedapplesauce
1/4teaspoonsgroundcinnamonorapplepiespice
1cupfatfreeskimor1%lowfatmilk
Groundcinnamon(optional)
Inablendercontainercombinelow‐faticecream,applesauce,andthe1/4
teaspoonscinnamonorapplepiespice.Coverandblenduntilsmooth.Addfat
freeskimor1%lowfatmilk.Coverandblenduntiljustmixed.Pourintoglasses.
Ifdesired,sprinkleeachservingwithadditionalcinnamon.
Serveimmediately.
Makes4(8‐ounces)servings.
APPLE PIE SMOOTHIE
1frozenbanana
1/2peeled,choppedapple
1cupapplejuice
1/2teaspoonscinnamon
Pinchofnutmeg
Blend.Greatsubstituteforapplesauce!Controltheconsistencybyaddingmore
orlesschoppedapple.
APRICOT APPLE SMOOTHIE
1apple(goldendelicious),peeled,cored&chopped
1cupapple
juice
Copyright 2004
Smoothies for Athletes
4apricots,fresh,pitted(skinoptional)
1banana,peeled
3/4cupsyogurt,plain
10‐12icecubes
1tablespoonhoney
Placeallingredientsinablenderandpureeuntilsmooth.
ARTIC FOREST SMOOTHIE
1peach,frozen
10blueberries,frozen
1cuplight(reducedsugar)fat‐freevanillayogurt,frozen
1/2cups1%milk
1/2tablespoonscrushedpecan
1/2teaspoonssalt
1/4teaspoonsvanillaextract
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
AVOCADO AVALANCHE
1largeavocado
2teaspoonscondensedmilk
1cupice
Scoopoutavocadointoblender.Add2teaspoonscondensedmilkoralittle
more,dependingonhowsweet
youlikeit.Thenaddtheiceandblendallofit
togetheruntilitʹsasemi‐creamytexture.
AVOCADO BANANA BERRY SMOOTHIE
Halfaripeavocado
1to11/2frozenbananas
4to5frozenorfreshstrawberries
Splashnon‐fatsoyorothernutmilk
Pinchcardamom
Pinchallspice
Whatever
elsestrikesyourfancy...Nuts,fruits,spices,etcthrowallingredients
intoablenderandblenduntildesiredtextureisreached.Ipreferitsmooth,but
somelikeachewabledrink.Very,verydelicious!Serves:1
BANANA BLUEBERRY SMOOTHIE
2bananas
1/2cupsblueberries
1cupplainyogurt
Copyright 2004
Smoothies for Athletes
Peelbananas,sliceandplaceonacookiesheet.Putinfreezerandfreezeuntil
solid.Removefromfreezerandplaceinblender.Sliceberriesandaddtoblender.
Pourinyogurt.Blenduntilsmooth.Pourintoglassandserve.
BANANA HAZELNUT SMOOTHIE
4mediumbananas,peeledandslicedinto1/2inchpieces
6tablespoonslightbrownsugar
1/4cupshazelnuts
1cupicecubes
1/4cupsmilk
1/4cupsdarkrumorhazelnutliqueur
2tablespoonschoppedhazelnuts,forgarnish(optional)
Placetheslicedbananasinasealedplasticbagandputtheminthefreezerfor1
hour.Placethebrownsugar
and1/4cupshazelnutsinablenderandgrind
togetheruntilfine.Placethefrozenbananas,icecubes,milk,andruminthe
blenderwiththesugarandnutmixture.Blenduntilsmooth.Pourthesmoothies
into4gobletsortallglasses.Garnishwithchoppednuts,ifdesired.Serve
immediately.
BANANA NUTBREAD SMOOTHIE
1ouncehazelnutliqueur
ouncesbananaliqueur
ouncesvanillasyrup
2ounceshalfandhalf
banana
2cupsofice
1teaspoonchoppedwalnuts
2ounceswhippedcream
Pourliqueurs,syrup,halfandhalf,bananaandhalfofthewalnutsintoblender.
Addiceandblenduntilsmooth.Pourinto
glassandtopwithwhippedcream.
Sprinklechoppednutsontop.
BANANA OATMEAL SMOOTHIE
1cupmilk
1packetinstantoatmeal,regularflavor
1wholebanana,cutinchunks
1cuporangejuice
Combineallingredientsinablender.Coverandblendonhighspeedfor1
minute.
Copyright 2004
Smoothies for Athletes
BANANA ORANGE TWIST
3ouncesfrozenorangejuiceconcentrate
1/4teaspoonsvanilla
1/2cupsmilk
1/2cupswater
1/2smallbanana,sliced
5icecubes
Combineeverythingexcepticeandblendfor15seconds.Addiceandblendfor2
minutes.
BANANA PEARBERRY SMOOTHIE
1mediumbanana
1cuppearnectar(Goyabrandisverygood)
1tablespoonseedlessraspberryjam(usePolanerall‐fruitifpossible)
6icecubesor...1cupofice
Placeallingredientsintoablender.Blendonhighspeeduntilalloftheicehas
dissolvedandtheconsistencyissmooth,about2minutes.
BANANA SPLIT SMOOTHIE
1cupnonfatmilk
11/2cupsfrozenbananaslices
1/2cupspineapplechunks
5frozenstrawberries
11/2to2tablespoonssweetenedcocoapowder(totaste)
Pourmilkintotheblenderfirst.Addcocoaandthenfruit.Putcoveronand
blenduntilsmooth.
BASIC FRUIT SMOOTHIE
1quarterstrawberries,hulled
1banana,brokenintochunks
2peaches
1cuporangeorpeachormangoorapplejuice
2cupsice
Inablender,combinestrawberries,bananaandpeaches.Blenduntilfruitis
pureed.Blendinthejuice.Addiceandblendtodesiredconsistency.Pourinto
glassesandserve.
BERRY ALMOND BLAST
1/2cupsfrozenwholeberries(use
blackberries,strawberriesorraspberries)
1cupnonfatsoymilk
3/4teaspoonsalmondextract
Copyright 2004
Smoothies for Athletes
1/2cupssilkentofu(about4ounces)
2tablespoonsgranulatedsugar
Combineallingredientsinblenderandblenduntilsmooth.Makes2smoothies.
BERRY BANANA SMOOTHIE
1largebanana,peeled,slicedandfrozen
3/4cupsfrozenorfreshstrawberries,raspberriesorblueberries
3/4cupslow‐ornon‐fatvanillafrozenyogurt
112ounces
canorbottleofregularordietgingerale,chilled
Placealltheingredientsinablenderorfoodprocessor.Coverandblendat
highestspeeduntilsmooth.Note:ifyouusefreshberries,trytouseafrozen
banana,andifyouuseafreshbanana,goforfrozenberries.
Otherwiseyour
drinkwillbetoothin.Bothfruitsbeingfrozenwillgiveyouasatisfyinglythick
drink.
BERRY BLISS SMOOTHIE
2scoopsraspberrysherbet
4strawberries
15blueberries
5blackberries
16ouncesorangejuice(orjuiceofyourchoice)
Putallingredientsinablender,juicelast,thenblenduntilsmooth.To
add
thicknesstryaddingmoresherbetoricetothesmoothie.Pourintoatallglassto
serve.
BERRY BLUE SMOOTHIE
2cupsfreshorslightlythawedfrozenblueberries
1(8‐ounces)containerlowfatvanillayogurt
1(6‐ounces)cupsmilk
1(12‐ounces)canpineapplejuice
3tablespoonshoney
12to
16icecubes
Placeallingredients,excepttheicecubes,intocontainerofelectricblenderand
blendonhighuntilsmooth.Withblenderrunning,add2to3icecubesatatime
throughthecenteropeningintheliduntilallicecubeshavebeenadded.Blend
untilsmooth.
Serveimmediately.Makes4servings.
BETA CAROTENE BLAST
3smallicecubes
2apricots(slicedandpitted)
1/2papaya(frozeninchunks)
Copyright 2004
Smoothies for Athletes
1/2mango(frozeninchunks)
1/2cupscarrotjuice
1tablespoonhoney
Addingredients(exceptforhoney)toblenderintheorderlisted,thenblendon
highspeedfor30seconds.Addhoneyandblendafewsecondsmore.Serveina
frostedglass.Option:addorangejuiceforathinner
consistency.
BLACK AND BLUE BOMBER
1/4cupsblueberries
1/4cupsblackberries
1banana
1/2cupsapplejuice
1/3cupsraspberrysorbet
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
BLACKBERRY SMOOTHIE
3/4cupsapplejuice
1/2cupsplainyogurt
11/2cupsfrozenblackberries
1banana
Pourliquidingredientsintotheblender
first.Yogurtisaliquidingredient.All
fruitgoesintoblenderatonetime.Putcoveronandblenduntilsmooth.
BLUEBERRY SMOOTHIE
1/2bagoffrozenblueberries
2tablespoonsblueberrypreserves
7or8icecubes
11/2cupsofsoymilk
1banana
Thisissupereasy.Justtosseverythinginto
ablender,switchtothehighest
setting,andletflyuntilyoustophearingicecubescrunchingandeverythingis
fairlysmooth.Thereareaninfinitenumberofvariationsonthisusingdifferent
combinationsoffruitandjam.Youmightalsoconsideraddingproteinpowder,
groundflaxseed,oranyother
supplementthatstrikesyourfancy.Itʹsbestto
waituntilneartheend,andjustblendlongenoughtomixtheproteinpowderof
whateverin.Youcanalsosubstituteapplejuiceforthesoymilktocreatea
tangierconcoction.
BLUEBERRY BANANA SMOOTHIE
1banana,preferablyfrozen
ahandfulofblueberries,frozen
orfresh
Copyright 2004
Smoothies for Athletes
1cupofmilkreducedfatorskimmilk(orsoymilk)
Combineinablenderorwithahandblender.Enjoy!
BLUEBERRY MAPLE SMOOTHIE
1cuplow‐fatblueberryyogurt
3/4cupslow‐fatmilk
1tablespoonmaplesyrup
1/2teaspoonscinnamon
2cupsfreshblueberries,frozen
Combinetheyogurt,milk,syrup,
andcinnamoninablender.Addthe
blueberriesandblenduntilsmooth.
BLUEBERRY ORANGE SMOOTHIE
12ouncesfrozenblueberries,unthawed...Or...21/2cupsfreshblueberries
8ouncesvanillalowfatyogurt
1/2cupsorangejuice
1/2cupsmilk
1teaspoonvanillaextract
Whirlallingredientstogetherina
blenderuntilsmooth.Serveimmediately.
CAPPUCCINO SMOOTHIE
2cupsbreweddoublestrengthcoffee
1pintcoffeeicecream
6cupsice
11/2cupsmilk
Whippedcream,ifdesired
Cinnamonforgarnish
Placecoffee,icecream,iceandmilkinblender.Mixuntilsmooth.Topwith
whippedcreamandcinnamon.
CAROB SMOOTHIE
3‐4
dates,pittedandsoaked20minutes
1cupnutorgrainmilk
1frozenbanana,cutinchunks
3‐4tablespoonscarobpowder
Dashvanilla(optional)
Placedatesinasmallbowlwithjustenoughwatertocover.Letthemsoak20
minutes,drain.Inblender,combinethedates,nut
milk,banana,carobpowder
andvanilla.Blenduntilsmooth.Drinkimmediately.
CHERRY BERRY SMOOTHIE
1cuplow‐fatcherryyogurt
Copyright 2004
Smoothies for Athletes
1/4cupscranberryjuice
1cupfrozen,pittedcherries
3/4cupsfrozen,unsweetenedblueberries
Combinetheyogurtandcranberryjuiceinablender.Addthecherriesand
berries.Blenduntilsmooth.Makesabout2‐1/2cups,serves2.
CHERRY CANTALOUPE SMOOTHIE
1/2cantaloupe(peeled,seeded,andsliced)
1/2cupsappleorapricotjuice
2‐3pittedcherries
1/4cupsraspberriesorblackberries
3‐4icecubes
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
CHERRY VANILLA SMOOTHIE
1cupfrozenvanillayogurt
1cupapplejuice
2cupsfrozencherries
Pourliquidingredientsintotheblenderfirst.Yogurtisaliquidingredient.Add
cherries.Putcoveronandblenduntilsmooth.
CHOCOLATE BANANA SMOOTHIE
1frozenbanana‐‐peeled
6ounceslight(reducedsugar)fat‐freevanillaorcherryfrozenyogurt
2tablespoonsHersheyschocolatesyrup
1/2cupsnon‐fatmilk
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
CHOCOLATE MINT SMOOTHIE
4scoopspeppermintice
cream
11/2cupsmilk
2dropspeppermintextract
1teaspoonvanillaextract
4tablespoonsbittersweetchocolatesyrup
Combineinablendercontainerandblenduntilnowhiteshows.Serve
immediately.
CHOCOLATE PEANUT BUTTER BANANA SMOOTHIE
1/2cupsricemilk
1/2cupssilkentofu
1/3cupscreamypeanutbutter
2freshbananas,frozenand
sliced
Copyright 2004
Smoothies for Athletes
2tablespoonschocolatesyrup
6icecubes
Combinethericemilk,tofuandpeanutbutterinablender.Addthebananas,
chocolatesyrupandicecubes.Blenduntilsmooth,about30to40seconds.Makes
2servings.
CITRUS COOLER
61/2cupsrubyredorpinkgrapefruitjuice,divided
2cupspineapple
juice
1(6ounces)canfrozenorangejuiceconcentrate,thawedandundiluted
2cupslime‐flavoredsparklingmineralwater,chilled
Garnish:limeslices
Pour21/2cupsgrapefruitjuiceintoicetrays,filling28sections,freeze.Combine
remaining4cupsgrapefruitjuice,pineapplejuice,andorangejuiceconcentrate,
stirwell.Cover
andchillatleast3hours.Stirinmineralwaterjustbefore
serving.Place3frozengrapefruitjuicecubesineachof9glasses,filleachfruit
juicemixture.Garnish,ifdesired.Serveimmediately.
CITRUS TEA SMOOTHIE
1cuporangesegments,chilled
1/2cupsgrapefruitsegments,chilled
1/2cupsstrong‐brewedearlgrey
tea,chilled
3/4cupsorangesherbet
2icecubes,crushed
Combinetheorangesegments,grapefruitsegments,andteainablender.Add
thesherbetandice.Blenduntilsmooth.
COCOA BERRY SMOOTHIE
3/4cupsapplejuice
1cupvanillayogurt
2cupsmixedfrozenberries
2to3tablespoonssweetenedpowderedcocoa
Pour
liquidingredientsintotheblenderfirst.Yogurtisaliquidingredient.Add
berriesandcocoa.Putcoveronandblenduntilsmooth.
COCONUT GINGER SMOOTHIE
1/4cupsapplejuice
1pinchcoconut,gratedor...1tablespooncoconutmilk*
1/2banana
1/4teaspoonsgingerroot‐‐fresh,peeled,grated
1/2cupscrushed
ice‐‐or2smallicecubes
Copyright 2004
Smoothies for Athletes
*canbemadefromfreshordriedcoconutorpurchasedbottled.Donotusethe
cannedcoconutmixformixeddrinksasitisverysweetanddifferent.Ifusing
freshcoconut,cutcoconutmeatinto1ʺpieces&placeequalamountsofcoconut
&hotwaterinfoodprocessor
orblender.Pureeathighspeedforacoupleof
minutes,letsteepfor30minutes.Thenpourintoastrainersetoverabowl.Press
onthepulpandsqueezebythehandfultoextractasmilkaspossible.Pourthe
milkthroughafine‐meshstrainer.Fordried
coconut:use1cuppunsweetened,
driedcoconutwith11/2cupshottapwater.Allowtostandfor5minutes.Puree
oneminuteandproceedasabove.Willkeepuptothreedays refrigeratedand
indefinitely,iffrozen.Blendallingredientsinablenderorfoodprocessoruntil
smooth.
COFFEE SMOOTHIE
3to4tablespoonsinstantcoffeepowder
1cupmilk(nonfatokay)
1cupvanillafrozenyogurt
1cupfrozenbananas
Pourliquidingredientsintotheblenderfirst.Yogurtisaliquidingredient.Add
bananas.Putcoveronandblenduntilsmooth.
CUCUMBER MINT SMOOTHIE
1cucumber,peeled,seededandchopped
3tablespoons
mintleaves&mintsprigs‐‐finelychopped
11/2cupsapplejuiceorstillcider
1cuplemonsorbet
1cupicecubes
Placethecucumber,mint,applejuiceorcider,sorbetandiceinablender,and
blenduntilsmooth.Garnishwithmint,andserve.
DAIQUIRI TWIST SMOOTHIE
1cupapple‐cranberry
juice
1/2cupsorangejuice
1/2cupsfrozenblackberries
1/2cupskiwis
1/2cupscrushedice
1/2teaspoonssugar
1scoopvanillaicecream
Placeingredientsinablenderandpureeuntilsmooth.
DATE YOGURT SMOOTHIE
1/2cupschoppeddates
Copyright 2004
Smoothies for Athletes
1banana,chopped,(about1/2cup)
1/2cupsorangejuice
1/2cupsplainnonfatyogurt
1/2cupscrushedice
Combinedates,bananaslices,andorangejuiceinablenderandpureeuntildates
arefinelychopped.Addyogurtandice,blenduntiljustcombined.
DOUBLE APPLE SMOOTHIE
2bananas
1greenapple
1
redapple
10‐12frozenstrawberries
1‐2cupsapplejuice
Putalltheingredientsintheblenderintheorderlistedandmixonhighuntil
fully
blended.
DOUBLE MELON SMOOTHIE
11/2cupsseededandchoppedwatermelon
11/2cupsseededandchoppedhoneydewmelon
Juiceof2limes
1cup
vanillalowfatyogurt
1cupicecubes
Placeallingredientsinablenderandblenduntilsmooth.Pourintoglasses.
EVERYTHING BUT THE KITCHEN SINK SMOOTHIE
2bananas
1orange
1apple
2chunksoffreshpineapple
2kiwis
1/2cupsoffrozenblueberries
10‐12frozenstrawberries
1‐2cupscranberryjuice
1(14‐
ounces)caneaglebrandsweetenedcondensedmilk(notevaporatedmilk)
1(8‐ounces)cartonplainyogurt
1smallbanana,cutup
1cupfrozenorfreshwholestrawberries
1(8‐ounces)cancrushedpineapplepackedwithjuice,chilled
2tablespoonsreallemonjuicefromconcentrate
1cupicecubes
Copyright 2004
Smoothies for Athletes
Halvedfreshstrawberries,optional
Chilleaglebrand.Inblendercontainer,combineeaglebrand,yogurt,banana,
wholestrawberries,pineapplewithitsjuiceandreallemon,coverandblend
untilsmooth.Withblenderrunning,graduallyaddicecubes,blendinguntil
smooth.Garnishwithhalvedstrawberriesifdesired.Serveimmediately.
FLAXSEED SMOOTHIE
1mediumbanana
orfruitofchoice
1/4cupsyogurtortofu
1to2tablespoonsconcentratedfruitjuice
1/4teaspoonsvanilla
1/3cupssoymilk
1tablespoonflaxseedoil
1tablespoonflaxseedmeal
Dashcinnamonormace
Blendalltogetheruntilcreamysmooth.
FROSTY FRUIT SMOOTHIE WITH WHEAT GERM
1cuplow‐fatvanillayogurt
1cupsliced
peaches,fresh,frozenorcanned
1ripebanana,cutintochunks
1/4cupswheatgerm
1/4cupsorangejuice
1cupicecubes
Peachorbananaslices,opt.2teaspoonswheatgerm,optional
Inblenderorfoodprocessor,combineyogurt,peaches,banana,wheatgerm,1/4
cupsorangejuiceandicecubes.
Coverandblendabout1minute,oruntil
smooth.Serveimmediately,pouredintotallglassesandgarnishedwithpeachor
bananaslicesandsprinkledwith2teaspoonswheatgerm.
FROZEN FRUIT SMOOTHIE
1/2cupsfrozenbananas
1/2cupsfrozenpeaches
1/2cupsfrozenstrawberries
2cupsmilk
1/4cupsorangejuice
2tablespoons
honey
Inablender,combinealltheaboveuntilsmooth.Pourintallglasses,popastraw
inandenjoy!Wonderfulforthosehotdaysinthesummertime.
Copyright 2004
Smoothies for Athletes
FRUIT COCKTAIL SMOOTHIE
8ouncescannedfruitcocktail,chilled
1cupmilk
1/4cupsnonfatdrymilkpowder
1/2teaspoonsvanilla
1/2cupsicecubes
2dashesgroundcinnamon
Inablendercontainercombineundrainedfruitcocktailandremaining
ingredients.Cover,blendtillcombined.Addicecubes,coverandblendtill
smooth.Sprinkle
withadditionalcinnamon(forgarnish)ifdesired.Serve
immediately.
FRUIT SALAD SMOOTHIE
1mediumripepeach
3/4cupsfreshorfrozenstrawberries
1/2banana‐‐peeled
2cupsskimmedevaporatedmilk‐chilled
4teaspoonsfrozenorangejuiceconcentrate
1teaspoonvanilla
4‐6icecubes
Cinnamon‐‐optional
Combineeverythinginblenderexcepticeand
cinnamon.Withblenderrunning,
addicecubesoneatatime.Dividesmoothieinto4chilledglassesandsprinkle
withcinnamon.
FRUITY SUNFLOWER SMOOTHIE
1/320ouncesbagfrozenstrawberries
1banana
1/215ouncescanpineapple(includingjuice),orseveralslicesoffreshpineapple
3tablespoonslow‐fatplainyogurt
2tablespoonsunsaltedsunflower
seeds
6ouncesorangejuice
Blendforabout30seconds,thenserve.
GINGERROOT SMOOTHIE
1apple,cored,peeled,andsliced
1lemon,peeledandseeded
1/2cupsfilteredwater
1/2cupsice
1(2‐inch)piecefreshgingerroot,peeledandcrushed
Copyright 2004
Smoothies for Athletes
Thisisagoodsmoothieforaqueasytummy.Drinkitslowly.Blendall
ingredientsuntilsmooth.
GRANOLA PEACH SMOOTHIE
1ripe,medium‐sizepeach
2teaspoonslemonjuice
2teaspoonshoney
1/2cupsyogurt
2tablespoonsgranolaorbuckwheatcrunchies
Blendthefirstfouringredients.Sprinklegranolaorbuckwheatontop.
GRAPE CHERRY GUZZLER
2
cups100%grapejuicefromconcordgrapes(bottledorfrozenreconstituted)
2tablespoonslemonjuice
1cupfrozendarksweetpittedcherries
1/2teaspoonscinnamon
1/2cupsplainnonfatyogurt
Processallinblenderuntilsmooth.Pourovercrushedice.
GRAPEFRUIT SMOOTHIE
1largegrapefruit,peeledandsectioned
18ouncescontainervanilla,
orangeorapricot‐flavoredlowfatyogurt
2teaspoonssugar
4icecubes
freshmintforgarnish(optional)
Inblendercontainer,placegrapefruitsections,yogurt,andsugar.Coverand
blendonmediumspeed.Whilemachineisrunning,addicecubesoneatatime
throughholeincover,coverand
blendfor45to60secondsathighspeeduntil
frothy.Ifdesired,toremovepulp,pourthroughstrainertoserve.Garnishwith
freshmintifdesired.
GUAVA SMOOTHIE
1frozenbanana
1cupoffrozenstrawberries
1cuppeachsorbet
1canguavanectar
Blenduntilsmooth.
HAWAIIAN SILK SMOOTHIE
1cupsoymilk
1/2cupspineapplejuice
1frozenbanana
Copyright 2004
Smoothies for Athletes
1tablespoonmaplesyrup
2tablespoonsnonfatdrymilk
Icecubes
1tablespooncoconutmilk
Putallingredientsintoblender.Blenduntilsmoothieconsistencyisreached!
HOLIDAY PUNCH SMOOTHIE
2cupsorangejuice
2cupslemonjuice
2cupsgrenadinesyrup
3quartsgingerale
1pintofquarteredstrawberriesorslicedfruit
inseason
Mixjuicesandsyrup.Pouroverblockoficetochill.Justbeforeserving,add
gingeraleandfruit.
HONEY RASPBERRY SMOOTHIE
1cupfrozenraspberries
1cupcoldskimmilk
1cupplainlowfatyogurt
2tablespoonshoney
1banana
1/4teaspoonsvanilla
6‐8crushedicecubes
Place
berriesand1/2cupsmilkinblender.Blendonhighforoneminuteuntil
smooth.Addremainingmilk,yogurt,honey,bananaandvanilla.Beatfor
anotherminute.Addcrushedicecubes.Blendslowlyuntilsmooth.
HONEYDEW MELON SMOOTHIE
2cupsscooped‐outhoneydewmelon
1teaspoonfreshlemonjuice
11/2cupsvanilla
frozenyogurt
Inablenderpuréethemelonwiththelemonjuiceandapinchofsalt.Addthe
frozenyogurtandblenduntilitissmooth.Makesabout3cups,serving2.
HONEYDEW MINT SMOOTHIE
21/2cupshoneydewmelon
2tablespoonsofchoppedfreshmint
1tablespoonfreshlimejuice
pinch
ofsalt
1/3cupsofgingeraleorlemonandlimesoda
6icecubes
Copyright 2004
Smoothies for Athletes
Blenduntilsmooth.Servestwo.Sinfullydelicious.
HONEY OF A PEACH SMOOTHIE
11/4cupsplainlowfatyogurt
1poundripepeaches,peeled,pitted,sliced
2tablespoonsfreshlemonjuice
1/4cupshoney
1/4teaspoonsvanillaextract
Divide1cupyogurtamong8sectionsoficecubetray.Freezeuntilyogurtcubes
aresolid,
atleast4hours.(canbeprepared1dayahead,keepfrozen.)puree
peacheswithlemonjuiceinprocessororblender.Addremaining1/4cups
yogurt,honeyandvanilla.Processuntilmixtureiswellblended.Addfrozen
yogurtcubesandprocessuntilmixtureissmoothandfrothy.Pourintochilled
tallglassesandserve.2servings.
INSTANT BREAKFAST SMOOTHIE
8to12ouncesofmilk
1packetofinstantbreakfast,preferablychocolate
1spoonfulofpeanutbutter
1frozenbanana
About3icecubes
Pourmilkintoblender.Addremainingingredients.Puttheblenderonblendtill
Bananaandicearechoppedup
thenwhipitforabout5seconds.Itʹsfastand
Delicious.
ISLAND ESCAPE SMOOTHIE
2cupsvanillafrozenyogurt
1cupslicedmango
1cupslicedandpeeledpapaya
1tablespoonpinacoladamix
1/4cupskiwi
1/2cupsice
Placeingredientsinablenderandpureeuntilsmooth.
JELLO SMOOTHIE
4ounces
preparedjello‐anyflavor
4ouncesmilk
4ouncessherbet‐flavorshouldmatchthejelloflavor
Mixinablender.Topwithwhippedcreamandcoloredsugar,ifdesired.This
makesagreatandeasysummerbeverage
Copyright 2004
Smoothies for Athletes
KIWI COOLER
9kiwifruit
4cupspineapplejuice
8icecubes
2cupssparklingwater
8largestrawberries
Peelthekiwisandcutintosmallpieces.Placehalfinablenderwith2cupsjuice
and4icecubes.Blenduntilsmooth.Stirin1cupsparklingwater.Repeatwith
theremaining
kiwis,2cupsjuice,4icecubes,and1cupsparklingwater.Pour
intotallglassesandgarnisheachwithastrawberry.
KIWI PEACH SMOOTHIE
4kiwifruit,peeled
4peaches,peeledandfrozen*
16ouncescanpineapplejuice
1/4cupspowderedsugar
1/4cupsfrozenlimeadeconcentrate
1/4teaspoonscoconutextract
1cup
icecubes
Garnish:kiwifruitslices
*Iffreshpeachesareunavailable,substitute11‐poundsBagfrozenpeaches.
Processfirst7ingredientsinablenderuntilsmooth,stoppingtoscrapedown
sides.Garnish,ifdesired,andserveimmediately.
LEMON LIME SMOOTHIE
10ounceslemonlimesoda
2ounceslemons
2ounceslimes
1
scoopslemonsherbet
1scopplimesherbet
1/2banana
1cupice
2/3cupsgranulatedsugar
Placeingredientsinablenderandpureeuntilsmooth.
LEMON WATERMELON SMOOTHIE
1‐1/2cupsseededwatermelon,diced
1cuplemonsorbet
8‐10icecubes
1tablespoonfreshlemonjuice
Copyright 2004