Recipes: Healthy smoothies from Stuttgart’s dietician

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U.S. Army Garrison Stuttgart community Dietician, Crystal Johnson partnered with the Patch Library to demonstrate healthy recipes for different kinds of smoothies, July 19, 2016. Photos by: Sianne Jusino-Vega
U.S. Army Garrison Stuttgart’s Dietician, Crystal Johnson partnered with the Patch Library to demonstrate and share healthy recipes for different kinds of smoothies, July 19, 2016. Photo by: Sianne Jusino-Vega.

Smart Smoothie Recipes

Instructions

  • Add all ingredients to a blender.
  • Process until the mixture is completely smooth. If the smoothie is too thick, add additional liquid.
  • Add additional honey/sugar/non-nutritive sweetener if needed, depending on desired sweetness.
  • Pour and serve immediately.

Ingredients

  • Protein sources: milk, yogurt (Greek), egg whites, scrambled egg, nut butters, tofu, cottage cheese, protein powder.
  • Liquids: milk, fruit juice, yogurt, coffee, ice cubes.

Recipes

Blueberry Vanilla Smoothie with Greek Yogurt: Nutritional Information: 270 calories, 37g of carbohydrates and 20g of protein

  • 1 cup fat-free Greek yogurt
  • 1 cup frozen blueberries
  • 2 tbsp. ground flax seed
  • 1 tsp. vanilla extract
  • 1/2 cup orange juice

Strawberry Banana Smoothie with Tofu: Nutritional Information: 221 calories, 36g of carbohydrates and 17g of protein

  • 1/2 pkg silken tofu
  • 1/2 medium ripe banana
  • 1/2 cup orange juice
  • 3/4 cup fresh or frozen strawberries or fruit of choice
  • 1 cup ice

Orange Julius Protein Smoothie: Nutrition Information: 130 calories, 15gms of carbohydrates and 16gms of protein

  • 1 cup low fat cottage cheese (or Greek yogurt)
  • Zest of 1 orange
  • Juice of 1 orange (or 4 Tbsp orange juice)
  • 1 cup frozen strawberries [
  • 1/2 tsp vanilla extract
  • 2-3 packets of natural sweetener such as Stevia
  • 1 cup unsweetened almond milk
  • 1/2-1 cup ice cubes

Salted Caramel Protein Mocha Frappuccino: Nutrition Information: 112 calories, 8gms of carbohydrates and 17gms of protein

  • 1/2 cup strong brewed coffee Or 1 Tbsp instant coffee dissolved in 1/2 cup cold water
  • 1/4 cup unsweetened almond milk (or milk of choice)
  • 1/4 cup low fat cottage cheese
  • 2 tbs protein powder
  • 1/2 Tbsp unsweetened cocoa powder
  • 1/2 tsp caramel extract
  • Pinch of salt
  • 2-3 packets of natural sweetener such as Stevia
  • 1 cup ice

French Toast Protein Shake: Nutrition Information: 210 calories, 34gms of carbohydrates and 36gms of protein

  • 1/2 cup fat free cottage cheese
  • 1 scoop vanilla protein powder
  • 1 tsp maple extract (or 2 Tbsp maple syrup)
  • 1/2 tsp cinnamon
  • Dash nutmeg or pumpkin pie spice
  • 3-5 Stevia packets (or sweetener of choice to taste)
  • 1/2-1 cup water
  • 5-10 ice cubes
  • Optional:1/2 tsp xanthan gum, 1/2 tsp butter extract

Chocolate Banana Smoothie with Nut Butter: Nutritional Information: 340 calories, 38gms of carbohydrates and 15gms of protein

  • 1 cup chocolate milk
  • 1 banana
  • 1 Tbsp cocoa powder
  • 2 Tbsp nut butter

Reese’s Peanut Butter Cup Protein Shake: Nutrition Information: 250 calories, 20gms of carbohydrates and 40gms of protein

  • 1/2 cup fat free cottage cheese
  • 1 scoop protein powder (chocolate or vanilla)
  • 1-3 packets of natural sweetener such as Stevia
  • 5-10 ice cubes
  • 1/2-1 cup water
  • 1 Tbsp unsweetened cocoa powder
  • 2 Tbsp peanut flour (aka PB2) OR 2 Tbsp peanut butter

Cheesecake Smoothie: Nutrition Information: 260 calories, 43gms of carbohydrates, 21gms of protein

  • 1/2 cup fat-free cottage cheese
  • 1 banana
  • 1/2 cup milk or unsweetened almond milk
  • 1 tsp vanilla extract
  • Dash of cinnamon

Green Smoothie: Nutrition Information: 240 calories, 22gms of carbohydrates and 33gms of protein

  • 2 cups fresh spinach
  • 1/4 medium banana
  • 1/4 cup strawberries
  • 1/2 cup low fat cottage cheese
  • 1/4 cup vanilla or plain protein powder
  • 1-3
  • 5-10 ice cubes
  • 1/2-1 cup Water

Egg White Smoothie: Nutritional Information: 240 calories, 42gms of carbohydrate and 18gms of protein

  • 2 cups cut up fresh, ripe mango
  • 1 medium to large ripe peach, pitted and cut up
  • 2/3 cup All Whites egg whites, 100% liquid egg whites
  • Dash of fresh grated nutmeg

Other healthy smoothie ideas to try:
(nutritional information unknown) 

Grape and Blueberry Smoothie

  • 1 egg, beaten, scrambled, and cooled
  • 1 ripe banana, peeled and frozen
  • 1/2 cup fresh blueberries
  • 1/2 cup frozen red grapes
  • 3 large ice cubes
  • 1 cup unsweetened almond milk
  • 1/4 cup orange juice
  • 1/8 to 1/4 tsp ground cinnamon

Skinny Oreo Milkshake

  • 250 grams fat-free cottage cheese (low sodium)
  • 1 cup skim milk
  • 3 Oreo cookies
  • 1 tsp sugar or sweetener of choice
  • 1 tsp vanilla extract

Carrot Cake Smoothie

  • 4 medium carrots, peeled and roughly chopped
  • 9 oz vanilla Greek yogurt
  • 1-1/2 cups unsweetened vanilla almond milk
  • 1/4 cup plus 2 tablespoons toasted shredded coconut
  • 1/4 cup plus 2 tablespoons walnuts
  • 1 Tbsp honey
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/2 cup ice (optional)

Peach & Oat Breakfast Smoothie

  • 1 1/2 cups peeled and diced, frozen peaches
  • 1 cup almond coconut milk blend or original almond milk
  • 1 (5.3 oz) Greek yogurt – mango, peach, strawberry or coconut
  • 1 very ripe banana, peeled and frozen
  • 1/2 cup oats (old fashioned or quick, either are fine)
  • 1/2 cup cold water

Blueberry Mango Smoothie

  • ¾ cup plain Greek yogurt
  • ¾ cup milk
  • ¾ cup frozen blueberries
  • ¾ cup frozen mango chunks
  • 1 Tbsp honey
  • Splash vanilla extract