Cleanse & Detox Smoothie: Dairy, Sugar & Gluten Free

Servings: 1 |  Calories 200

Ingredients:
1 apple, cored
1 cup spinach
2 stalk celery
1/2 cucumber
1/2 cup almond milk
1 tablespoon flax seed
juice of 1 lemon
1 1/2 cup ice

Directions:

Blend all ingredients in your high powdered blender until smooth.

from: Sugar Free Mom
nutrition

Cake Batter Protein Shake [and 2 other recipes]

If you’ve ever been to Coldstone Creamery, chances are you have tried (or at least heard about) the cake batter ice cream! In fact, it happens to be my husband’s favorite ice cream in the world. One day when I was making my hubby a protein shake, I decided to do make a protein packed version of his favorite ice cream flavor. This shake is thick and creamy enough to eat with a spoon, and it tastes just like cake batter ice cream! Have a ‘party’ for breakfast or post-workout with this Cake Batter Protein Shake!


Ingredients

1/2 cup Low fat cottage cheese
1 Scoop vanilla protein powder
3-5 Drops butter or almond extract
1 tbs Vanilla sugar free instant pudding mix

         OR 1/2 tsp vanilla extract
3-5 Stevia packets (or sweetener of choice to taste)
1/2 cup-1cup Water (Alter this according to desired consistency)
5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
Optional: 1/2 tsp xanthan gum
Sprinkles for topping!


(2) & try this one  caramel apple pie protein shake


(3) Pumpkin Pie Parfait

1/4 cup plain pumpkin puree (fresh or canned)
1/2 large frozen banana
1 to 1 1/2 cups almond milk (great for flavor and thickness!)
1 tablespoon chia seeds
1/4 teaspoon cinnamon
1/4 teaspoon pumpkin pie spice

Optional Toppings:
     Crumbled graham crackers
     Peanut butter or sunflower seed butter
     Cinnamon

VitaMix Recipe Book

Refreshingly Green Smoothie = 66 calories
1 cup water
2 Roma tomatoes, halved
1 cup pineapple chunks
1/4 cucumber, peeled and diced
2 cups fresh spinach
1/4 avocado
2 celery stalks, halved
8 sprigs parsley
2 carrots, halved
1 cup ice cubes

Garden Fresh Cocktail = 38 calories
1 cup diced fresh or canned tomatoes
1/2 cup fresh spinach
1/4 cup diced carrots
1 Tbsp diced onion
1 sprig parsley
1/4 cup diced sweet red or green bell pepper
1/8 tsp hot sauce (optional)
1/2 tsp Worcestershire sauce (optional)
dash salt (optional)
1 cup ice cubes

Green Smoothies (broccoli, spinach, etc.)

Erika's Favorite Green Monster
2 cups fresh spinach leaves
1 ½ cup pineapple chunks, frozen
½ banana, frozen
½ cup plain yogurt
½ – 1 teaspoon cinnamon
¼ cup water or milk (omit for a thicker smoothie)
2 tablespoons ground flax-seed (optional)

Mango Broccoli Green Smoothie Recipe
1 to 2 cups of your liquid ( organic soy milk, organic almond milk, organic rice milk or organic low fat milk )
1/2 cup of your cream ( Organic natural yogurt )
2 to 3 cups of frozen fruit.
Crushed ice - if not using frozen fruits.
2 to 3 cups of Mangoes

1 Cup of broccoli crowns

Papaya Spinach Smoothie
1 stalk of celery
1/4 cup red pepper
2 cups baby spinach
1/2 cup papaya
1 tablespoon ground flax seed
1 cup almond milk
1/2 teaspoon vanilla
dash of nutmeg
1 packet of stevia
1 handful ice

Blueberry-Mango Smoothie

1 cup blueberries
1 mango
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 – 1 cup water

Blueberry-Banana Smoothie
1 cup blueberries
1-2 whole bananas*
1 stalk celery
2 cups fresh baby spinach (or other leafy green)
1/2 – 1 cup water

Protein Shake Vault

                          PROTEIN SHAKE BASE:

Start each shake with this base and blend in the extra ingredients to make the flavored shake of your choice!

1/2 Cup Cottage Cheese (or 1 Cup Reduced Fat Greek Yogurt) 

Cottage cheese may sound strange, but TRUST me… this is what makes the ‘MILKSHAKE’ consistency! Also, if you are sensitive to dairy, you can use tofu to get the same consistency!

1 Scoop Protein Powder (around 100 calories per scoop) 

5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)

1/2 Cup-1 Cup Water (Alter this according to desired consistency)

* optional:

Sweetener of choice

1/2 tsp Xanthax Gum (usually in the gluten free section! Just a pinch makes your shake deliciously thick and creamy!)

                        CHOOSE ADD-INS TO MAKE THE FLAVOR YOU WOULD LIKE:

Peanut Butter Butterscotch Shake 
2 Tbs Sugar Free Butterscotch Pudding Mix
2 Tbs Peanut Flour   -or-     1 Tbs Regular Peanut Butter
Optional: A few drops Maple Extract
Calories: 310 (add 40 if using regular peanut butter)
-
Thin Mint Shake 
2 Tbs Cocoa Powder
2-3 Drops of Mint Extract (Be Careful to Only Add A Few Drops… This Stuff Is Strong!) 

Calories: 250
-
Strawberry Banana Shake 
1/2 Cup Frozen Strawberries
1/2 Banana
Calories: 280
-
Mocha Freeze Shake 
2 Tbs Cocoa Powder
1 Tsp Instant Coffee Powder (or to taste)
1 Tbs Coffee Creamer of Choice
(You may also need additional Stevia packets in this shake to balance out the bitterness of the coffee)
Calories: 200
-
Lemon Cream Pie 
2-3 Tbs Sugar Free Lemon Pudding Mix
Optional: 1 Graham Cracker (or Honey Teddy Grahams)  for the top of shake / mixed in

               (You could add this straight to the blender~ it blends up tasting like a ‘pie crust!’) 

Calories: 290
-
Strawberry Shake 
1/2 Cup Strawberries (Fresh or Frozen~ If you are using frozen use less ice!) 

Calories: 220
-
Banana Cream Pie Shake 
1/2 Frozen Banana
2 Tbs Sugar Free Banana Pudding
Optional: 1 Graham Cracker (or Honey Teddy Grahams) for the top of shake / mixed in

Calories: 250
-
Oatmeal Cookie Shake
2 Tbs Oats
2 Tsp Chocolate Chips
Dash of Cinnamon 
Optional: 2 Tbs Vanilla or Chocolate Sugar Free Pudding Mix 

Calories: 250

-
Key Lime Pie Shake
1 Tbs Key Lime Juice (Or The Juice of Half a Lime)
2 Tbs Sugar Free Vanilla Pudding Mix
Optional: 1 Graham Cracker (or Honey Teddy Grahams) for the top of shake / mixed in

Calories: 230

-

Pina Colada Shake 
1 Tbs Coconut Extract (Found In The Baking Isle by the Spices)
1/2 Cup Pineapple (Fresh or Frozen)
Calories: 220

-
Lemon Raspberry Shake
1/3 Cup Raspberries (Fresh or Frozen)    -or-     2 Tbs Raspberry Fruit Spread
1 Tsp Lemon Juice    -or-    2 Tbs sugar-free Lemon Pudding Mix
Optional: 1 Tsp sugar-free Raspberry Jello Mix
Calories: 210

Dark Chocolate Peppermint Protein Shake & Megan's Chocolate Banana Protein Shake

dark chocolate peppermint protein shake
1 cup unsweetened vanilla almond milk (or milk of choice)
1 scoop all natural vanilla protein powder
1 1/2 T dark cocoa powder
1/4-1/2 t peppermint extract (depending on your taste buds)
1/8 tsp each of xanthan & guar gums
about 10 ice cubes

place all ingredients in a blender and blend until smooth. serve immediately.

---

Thin Mint Protein Shake -- Check out the original recipe here
1.5 scoops chocolate protein powder
1 cup almond milk (regular milk would also work well)
5 ice cubes
1 tsp. Bob’s Red Mill xanthan gum (a must-have for thickness!)
Peppermint extract, to taste (CAUTION: Add a tiny bit at a time. This stuff is strong.)
2 large handfuls fresh spinach

---
Megan's Chocolate Banana Shake
1/2 scoop chocolate flavored protein powder
1/2 banana
1 T. Natural Nut Butter
1 c. milk (any kind you fancy)
1/4 cup ice cubes .             optional:
(1) 1 tsp of flaxseed oil
(2) substitute half the liquid for cold press coffee or espresso shots

---
Megan's Creamcicle Protein Shake

2.5 - 3 clementines (40 cal each)

Vanilla protein powder

2 Tbsp. half and half
1/2 cup & 2 Tbsp. cold water

---
Peanut Brittle Shake:
2 Scoops Vanilla Whey Protein Powder
10 oz. Skim Milk
1/2 teaspoon Butterscotch FatFree SugarFree Instant Jello Pudding Mix
1 tablespoon Nut Butter (optional)
Blend until creamy and delicious.
---
* Instant Jello pudding is really a beautiful thing in protein shakes.

It not only has a thickening effect, the many different flavors add an amazing amount of variety to the boring daily post-workout shake.

12 great tasting GREEN smoothies

Spinach-Mango1 handful of fresh organic spinach
1 stalk celery (Optional)
1 or 2 sweet yellow filipino mangos
enough water to blend into a smooth smoothy! Yummy!

Try adding some herbs, too! I LOVE parsley–it’s so healthy and cleansing. So yesterday’s smoothie had spinach, kale, arugula, parsley, and basil. I added three very small peaches, the juice of half a lime, and a banana. It was really yummy!
---
Smoothie1 bunch dino kale
2 oranges
6 strawberries
1 cup of grapes
---
Kale-Strawberry-Peach1 bunch green kale
1 pint strawberries
3 small peaches
2 cups water
---
Peach-Spinach6 peaches
2 handfuls of spinach leaves
2 cups water
---
Pear-Kale-Mint4 ripe pears
5 leaves of kale
½ bunch of mint
2 cups water
---
Strawberry-Banana-Romaine1 cup strawberries
2 bananas
½ bunch romaine
2 cups water
---
Mango-Weeds2 mangos
1 handful edible weeds, (lambsquarters, stinging nettles, purslane, etc.)
2 cups water
---
Smoothie1 beautiful bunch of red dandelion greens
1 orange remove orange part of peel with knife, leave the white as it is high in calcium
1 mango
1/2 banana

http://www.greendivamom.com/2008/12/14/12-great-tasting-green-smoothie-recipes/

We Like It Raw - article titled: Healing Mood Disorders with Food

Good Mood Foods

• Almonds: High in B6, magnesium
• Walnuts: High in minerals and omega 3
• Chia: High in essential fatty acids
• Sesame Seeds: High in calcium, magnesium, tryptophan
• Kelp: High in calcium, omega 3, protein, zinc, magnesium
• Cashews: High in tryptophan, which is a precursor to serotonin
• Greens: High in calcium and folic acid
• Guava: High in vitamin C, tryptophan
• Figs: High in calcium, magnesium, fiber
• Cacao: High in magnesium, also makes opioids that make you happy!
• Avocados: High in essential fatty acids, tryptophan, folic acid

Foods to Avoid

Any food or beverage that contain artificial sweeteners as they can block the formation of serotonin. Foods high in saturated fat. Sugar in all forms to avoid blood sugar spikes. Caffeine. Wheat: Gluten allergies have been shown to be a common cause of depression and mood disorders. (Eating whole fruits that are low on the glycemic index are ok as the fiber slows the absorption of the sugar)

Berry BlissTastic Smoothie

Ingredients:

• 2 cups almond milk
• 1 cup strawberries, organic please :)
• 1/2 cup raspberries, blackberries or blueberries, fresh or frozen
• 2-3 figs
• 1 banana
• 3 tbls sesame seeds
• 1/4 avocado
• 3-4 ice cubes

Blend all ingredients except ice until smooth, add ice and blend again. Enjoy the bliss!

***

Giddy and Green Smoothie

Ingredients:

• 2 cups water or any variety of nut or seed milk
• 2 cups spinach or other green
• 1 banana
• 2 dried figs, soaked, opt
• 1 mango, fresh or frozen
• handful of sprouts
• 1/4 avocado
• 2 tbls chia seeds
• 3-4 ice cubes

Blend all ingredients except ice add ice and blend again. Get your giddy on!

Other ways to include Good Mood Food into your diet:

Add a handful of almonds, walnuts, ground flax on top of a dark leafy green salad. Add some kelp to soup or savory smoothie. Sprinkle chia or ground flax on top of fruit or some coconut yogurt. Make a chia breakfast porridge and top it with walnuts or cacao. The possibilities are endless. I invite you to get creative with your food! And if possible ALWAYS eat with your hands! ;)