Note: Keep in mind that these ingredients are suggestions so feel free to add your
own creative twists to them. Here are some things that I do:
I always use nonfat milk.
• Adding ground flaxseed and/or wheat germ is always a good idea.
• I like to use frozen fruit (keeps longer and keeps the smoothies thick). For
bananas, peel them in advance before putting them in the freezer.
• A touch of cocoa powder is a nice way to tweak a smoothie for a chocolate
taste. Almond extract also adds nice flavor. Other popular spices include
cinnamon and nutmeg.
Apple Pie
Add 1 cup of Non-Fat milk or water. One scoop of vanilla protein powder. Add three
tablespoon of apple pie filling, 1/4 teaspoon of ground allspice, and three ice cubes.
Blend at high speed for 45 seconds.
Crunchy Hippie
1 cup of 2% milk. One scoop of chocolate protein powder. Add 2 tablespoons non-fat
French vanilla creamer, 1/4 cup low fat granola or unflavored oatmeal, 1 frozen
banana (peel & wrap in plastic before freezing), 1 tablespoon of low-fat peanut
butter, 2 tablespoons sugar-free powdered chocolate milk. Blend at high speed for 45 seconds.
Banana Split
Add 1 cup of Non-Fat milk or water. One scoop of vanilla protein powder. Add 1/2
banana, 1/4 cup chopped pineapple, two frozen strawberries, and three ice cubes.
Blend at high speed for 45 seconds.
Black/White Freezer
1 cup of 2% milk. One scoop of vanilla protein powder. Add 2 tablespoons non-fat
French vanilla creamer, and 2 tablespoons chocolate syrup. Blend at high speed for 45 seconds.
Omega Hat Trick
Add 1 cup of Non-Fat milk or water. Add one scoop of vanilla protein powder. One
tablespoon of flaxseed powder or oil, 1/3 oz. almonds, slivered, one teaspoons
vanilla extract and three ice cubes. Blend at high speed for 45 seconds.
Double Chocolate Dairy Cow
Add 8 oz of Non-fat milk or water. One scoop of chocolate protein powder. Add 1/2
packet of fat-free hot cocoa mix and three ice cubes. Blend at high speed
for 45 seconds.
Blueberry Bonanza
Add 8 oz of Non-fat milk or water. One scoop of vanilla protein powder. 1/2 cup
frozen or fresh blueberries and three ice cubes. Blend at high speed for 45 seconds.
own creative twists to them. Here are some things that I do:
I always use nonfat milk.
• Adding ground flaxseed and/or wheat germ is always a good idea.
• I like to use frozen fruit (keeps longer and keeps the smoothies thick). For
bananas, peel them in advance before putting them in the freezer.
• A touch of cocoa powder is a nice way to tweak a smoothie for a chocolate
taste. Almond extract also adds nice flavor. Other popular spices include
cinnamon and nutmeg.
Apple Pie
Add 1 cup of Non-Fat milk or water. One scoop of vanilla protein powder. Add three
tablespoon of apple pie filling, 1/4 teaspoon of ground allspice, and three ice cubes.
Blend at high speed for 45 seconds.
Crunchy Hippie
1 cup of 2% milk. One scoop of chocolate protein powder. Add 2 tablespoons non-fat
French vanilla creamer, 1/4 cup low fat granola or unflavored oatmeal, 1 frozen
banana (peel & wrap in plastic before freezing), 1 tablespoon of low-fat peanut
butter, 2 tablespoons sugar-free powdered chocolate milk. Blend at high speed for 45 seconds.
Banana Split
Add 1 cup of Non-Fat milk or water. One scoop of vanilla protein powder. Add 1/2
banana, 1/4 cup chopped pineapple, two frozen strawberries, and three ice cubes.
Blend at high speed for 45 seconds.
Black/White Freezer
1 cup of 2% milk. One scoop of vanilla protein powder. Add 2 tablespoons non-fat
French vanilla creamer, and 2 tablespoons chocolate syrup. Blend at high speed for 45 seconds.
Omega Hat Trick
Add 1 cup of Non-Fat milk or water. Add one scoop of vanilla protein powder. One
tablespoon of flaxseed powder or oil, 1/3 oz. almonds, slivered, one teaspoons
vanilla extract and three ice cubes. Blend at high speed for 45 seconds.
Double Chocolate Dairy Cow
Add 8 oz of Non-fat milk or water. One scoop of chocolate protein powder. Add 1/2
packet of fat-free hot cocoa mix and three ice cubes. Blend at high speed
for 45 seconds.
Blueberry Bonanza
Add 8 oz of Non-fat milk or water. One scoop of vanilla protein powder. 1/2 cup
frozen or fresh blueberries and three ice cubes. Blend at high speed for 45 seconds.