3/7/12 – Green Detox Smoothie

Courtesy of:  Ashlee Harris

In a blender, blend 1 cup baby spinach, 1 cup kale, 1 pear, 1 ½ cup of orange juice, and 1 frozen banana on high speed for 1 minute or until fully blended. Enjoy!


2/20/12 – Mocha Java Protein Shake

For all you “Caffeine” addicts out there…this is for you! This will make a great afternoon pick-me-up or post workout recovery drink! It is delicious!!!


  • 1 scoop Choc. protein powder
  • 1 packet stevia
  • 1/2 cup ice
  • 1/2 cup COLD brewed coffee (left over is great, but not hot)
  • 1/4 cup unsweetened almond milk


Put liquids in 1st, then add other ingredients and blend 30 seconds. Pour into cup and ENJOY!

Yield: 1 serving
Preparation Time: 2 mins


2/7/12 – Strawberry-Raspberry Almond Smoothie

Reprinted from: www.rikishore.com

The worst smoothies resemble milkshakes: loaded with sugar and unhealthy fats, and devoid of protein.

To solve this problem,  use raw, soaked almonds to create a high-protein, dairy-free smoothie. Here’s what Life Nutrition Kitchen has to say about almonds and strawberries:

Contrary to popular belief, not all calorically dense foods lead to weight gain. Case in point? Almonds. Studies have demonstrated that people can add up to 2 ounces of almonds to their weight loss programs to decrease cholesterol and increase insulin sensitivity. Others studies have shown that adding 2 ounces of almonds to a high carbohydrate meal can significantly lower the blood sugar response to that meal. Strawberries are high in anthocyanidins, which are potent antioxidant compounds that protect tissues from free radical damage. Strawberries are also one of the fruits that are highest in vitamin C!

That sounded good enough to me, so I got out my blender in preparation for my morning meal. The next step was to soak the almonds. I put them in enough water to cover them by an inch and let them stand at room temperature for 10 hours.

Soaking almonds neutralizes phytic acid, a compound in nuts that’s indigestible for humans.

Soaking completed, I whirred up a breakfast in under ten minutes. A Vitamix would work even better here if you have one! These amounts yielded two large smoothies.

1/2 cup raw almonds, soaked overnight
1 cup water
1 cup frozen organic strawberries
1/2 cup frozen organic raspberries
1 teaspoon raw honey

1. Drain the almonds and rinse them well. Place them in your blender with the fresh cup of water. Blend for a minute, or until the almonds are very smooth. The mixture will resemble almond milk.
2. Slice the frozen strawberries and add them to the blender along with the raspberries and honey. Blend until smooth. Pour into glasses and enjoy.

Most Muscular Mocha Shake

Are those $5 café frappuccinos laying a beating on your wallet? Then try this make-at-home shake that’s a hellova lot cheaper … not to mention more anabolic!

Prep Time: 5 Min
Servings: 1

Get Prepared
• 2 scoops chocolate whey protein
• 1 cup skim milk
• 5 ice cubes
• 1 cup water
• 1 spoonful of instant coffee

Get Shakin’
1. In a large blender, combine all ingredients.
2. Blend on high for 30 seconds, or until smooth.
3. Sprinkle with chocolate shavings or your favorite topping.


Chai Protein Shake

  • 1 scoop vanilla whey protein powder
  • 6 oz brewed black chai tea
  • ½ cup vanilla almond milk
  • 1/8 tsp ground cinnamon
  • A dash of nutmeg
  • Ice cubes (to your liking, I normally use 2-3)

Place all ingredients in blender and combine until smooth.

Creamy, tasty and healthy. This could also be a good pre workout shake as well due to the caffeine in the tea, a little energy kick for your workout.


Blueberry Flaxseed Shake

Courtesy of:  Nicole Scherzinger, Shape Magazine

Serves: 1
Cook Time: 1 minute


6   ice cubes
1⁄2 c fresh blueberries
2 t organic agave nectar
1 T ground Flaxseed
1 c cold water
1   scoop vanilla protein powder
1 t cinnamon
1⁄4   banana
1⁄2 T flaxseed oil


Place all ingredients in a blender in the order listed. Blend on low for 10 seconds or until smooth. Serve immediately.

Nutrition Score per serving

314 calories
10 g fat
0 g saturated fat
24 g protein
5 g fiber
16 mg sodium
Essential Recovery Shake
If you’re trying to lose weight and want to give your body its most critical recovery nutrients after exercise, this is the recipe for you.
Makes one serving.
Each serving contains: 155 calories; 20 grams carbohydrate; 20 grams protein; 0 grams fat; 1 gram dietary fiber.
Equivalent to one fruit serving, one milk serving, two very lean protein servings.
1/4 cup frozen strawberries
1/4 cup nonfat strawberry yogurt
1/4 cup nonfat milk
1/4 cup calcium-fortified orange juice
15 grams protein supplement
Blend until smooth.

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