Tuesday, January 24, 2012

Healthy smoothies for pre workout, post workout, or even dessert!

One of my all-time favorite ways to nourish my body before or after a workout is through protein bars and shakes.  Although I haven't learned how to make a protein bar yet-- i have learned some pretty amazing protein shake and smoothie recipes over the past year and a half.  The smoothies' power varies... Some may focus on antioxidant power, some promote clear skin and fight wrinkles, others pump your body with protein, and there's even one to promote glowing/tan skin.  Regardless of the benefits you're seeking, I hope you all enjoy these as much as I have! There are substitutions that are okay, i've listed them underneath the recipe with the " * " beside it, i'd also like to mention before hand that any flavored/kind of protein powder works for these recipes (just make sure the flavor mixed with the ingredients will be okay towards your taste buds).  Some of the recipes call for soy protein powder, some call for whey, some call for hemp--- reguardless of what you chose-- they all work almost the same.  Although I recommend trying all different kinds and using the correct one per smoothie, i know that they get pricey per tub.  Don't hesitate to just try and buy a chocolate and a vanilla protein powder in any "form" you like (whey/hemp/soy) if you can't afford all the different variations listed below --- Again, enjoy! <3 xoxo


PEANUT BUTTER AND BANANA SMOOTHIES
1 tablespoon of peanut butter
1/2 banana
1/2 Cup of Skim milk or 1/2 Cup of low fat yogurt.*
1 tbsp chocolate whey protein powder
3 icecubes


*i recommend using yogurt instead of milk :)!


MOCHA SMOOTHIES
4 icecubes
1/2 Cup of lowfat vanilla yogurt
shot of espresso (decaf or regular)*
2 tbsp of cocoa powder
^^^ add in that order.


* If you don't have an espresso maker, it's okay, believe it or not i've used coffee to add that "coffee-flavored-taste"


WATERMELON SMOOTHIE
a tiny bit of orange for zest, watermelon (as much or as little as you want), lowfat yogurt or milk, and ice.


BLUEBERRY SMOOTHIE
ice, water, 1/2 Cup of blueberries, 1/2 a banana, flax seed oil, scoop of soy protein (flavor of your choice), a tablespoon of honey or 1/4 cup (appx. no need to measure out) apple juice... Blend it smooth, t makes a great breakfast!


STRAWBERRY BANANA SMOOTHIE
1/2 banana, handful of strawberries, 1/2 orange, 1/2 cup of lowfat yogurt or milk and about 2-4 ice cubes. Blend, and yum yum!


MIXED BERRY SMOOTHIE
a cup of berries (frozen or fresh), 1/2 cup of lowfat milk or nonfat yogurt, ice if the berries aren't frozen.


KIWI AND HONEYDEW SMOOTHIE
2 Cups honey dew (cut into cubes), small granny smith apple (cut and peeled), cut and peeled kiwi, 2-3 tsp sugar, 1 tbsp lime juice, 4 icecubes.  
First combine fruit, lime juice, and sugar.... BLEND... then add the ice... blend more... YUM!


FLAT TUMMY SMOOTHIE Prevents bloating and digestive problems.
3/4 Cup of Papaya (cubed), 3/4 Cup of sliced peaches, 1/2 pear sliced, 1 tsp of fresh ginger.


SKIN SAVER SMOOTHIE -- Works against wrinkles and controls blood sugar.  The vitamin E, C, and Omega 3 helps skin glow.  
3/4 Cup of blueberries, 3/4 Cup of pitted cherries, 5 strawberries, 1/4 avocado pitted and peeled, 2 tsp wheat germ (optional), 2 tsp ground flax seed, water (to thin)


PEANUT BUTTER ENERGY BOOSTER SMOOTHIE- 
Long lasting energy and controlled blood sugar
1 big banana,  1 scoop of natural hemp protein powder, 2 tsp of natural peanut butter, 1 handful of baby spinach, 1/2 tsp cinnamon, water to thin.


BONE STRENGTHENER - Gain strength in your bones with this calcium and magnesium!
2 bananas, handful of swiss chard leaves (stems removed), 1 handful of kale leaves, 1 tsp of green matcha powder, 1/2 Cup of almond milk


IMMUNE SYSTEM SAVER-  Contains lots of vitamin A, C, and zinc.  Increase your white blood cells and antibodies to decrease your chances of catching that once-a-year flu, or cold!
1/2 Cup of mango cubes, 1/2 Cup cantaloupe cubes, 1/2 cup of pineapple cubes, 1/4 Cup of chopped pumpkin seeds, water to thin. 


"ORALLY NATURAL" SKIN TANNER SMOOTHIE - Beta carotene is linked to tan, dewy, glowed skin without the sun or tanning bed.
1/2 Cup of Cantaloupe slices/cubes, 1/2 Cup of papaya cubes, juice of 1 orange, 1/2 Cup of carrot juice, 1 small knob of fresh ginger.


ANTIOXIDANT POWER- detox your body (especially your liver) with this smoothie enriched with antioxidants which are also known to fight against wrinkles and free radicals.
1/3 Cup of blueberries, 1/3 Cup of rasberries, 1/3 Cup of pomegranate kernels, 1/4 Cup of beet juice (optional), 1 banana, water to thin 




What do you add to your smoothie? Which one was your favorite or which one do you look forward to trying the most? What's your all time-favorite smoothie ?


Love you all ---
 xoxo - Lauren JayCraft Blogs - BlogCatalog Blog Directory

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