The Bikini Body Program from DAMY Health
  

Amy Layne Paradigm

101 Healthy Smoothies

After receiving an email from one of my Fab Clients saying she is going to be getting braces and needs some new smoothie recipes I got the creative urge and this is what happened! I encourage you all to print this off and add it to your DAMY binder. Here I am going to give you an awesome “Build Your Own Shake” kit and some awesome recipes. There are enough combination’s and recipes here to last a lifetime (more than 101 combinations!). Enjoy and get creative with that blender! Thank you to my awesome clients that motivate me and inspire me everyday! This was a lot of fun!

If you love the benefit of adding greens to your smoothies and are looking for the healthiest, most nutrient packed smoothies you will find them here in this post. These are all my personal favorite glowing goddess smoothies.
 
Glowing Green Goddess
 

Build Your Own!

Here is my basic list of great Smoothie ingredients!! Pick and choose one or more from each group and build your own amazing smoothies. Have fun with this! When you make sure to send me any great new ones you come up with!!!

 

PROTEIN

This is the most important category! Balancing your proteins in your smoothie is what takes it from a “treat” to a healthy snack or meal. Never skip this step. This is what will keep your blood sugars balanced and keep you full longer. If you want to burn fat never skip your protein.
 
*Always buy plain protein powder and add your own flavor! You want Chocolate? Nothing easier or better tasting than just adding natural cocoa powder and some Stevia to any DAMY Smoothie Protein you choose. Yummy Chocolate without the added sugar or chemicals!
This is the most important category!

Same with your yogurt! They say “low-fat strawberry” but most are loaded with chemicals and/or sugar. Natural is always your best choice.

Greek Natural, Plain Yogurt
Natural, Plain Whey Protein Powder
Natural, Plain Yogurt
Natural, Soy Protein Powder
Tofu
Natural, Plain Brown Rice Protein
Natural, Plain Hemp Protein
 

Liquid (Always add water to desired consistency)

*when choosing these “milks” make sure to buy unsweetened. I always go for at least 1/2 water when using milk or any other liquid.

Brewed, chilled Chai Tea
Soy Milk
Skim Milk
Almond Milk
Rice milk
Coconut Milk
Green Tea
Coffee
Brewed, chilled Chai Tea
 

Flavors

There are so many great ways to flavor your shakes!! Here are some great ways to shake things up!

Natural Peanut Butter
Cinnamon
Pure, Vanilla Extract
Natural Coco Powder
Mint leafs or Extract
Almond Extract
Chai Tea
Green Tea
Coffee
Matcha Green Tea Powder
Pumpkin Pie Spice
Canned Pumpkin
Ginger
 

Healthy Add Ons

Add in a little “Power Booster!” You see these at your favorite smoothie stand “for an added $2.50″ – Holy mark-up! Make your own at home for a fraction of the cost.

Here are some great ones to choose from!

Bee Pollen
Ground Flax Seed
Spirulina Powder
Udo’s Oil
Coconut Oil
Wheat Germ
Canned Pumpkin
Liquid Vitamins
Green’s Plus
Dry oatmeal
*Avocado (makes your smoothie thick and the healthy fat helps with weight loss, shiny hair and healthy nails and skin. You will never know it is in there. Try it in your next chocolate shake – My personal favourite way to try it)
 

Fruits and More

* Having frozen fruit on hand makes these smoothies thick and cold. Cutting up bananas before you freeze them makes the blending process that much easier. Here are a few ideas!

Banana
Spinach (yes, spinach! Throw it in your shake and you won’t even know it’s there)
Blueberries
Raspberries
Strawberries
Mango
Orange
Kiwi
Cherries
Blackberries
Peach
Rhubarb
Melon
Pineapple
Pumpkin
Lemon and Lime
 

Here are some wonderful smoothies that you can easily throw together!

 

Basic Berry Smoothie

Ingredients:
1 Cup Unsweetened Almond Milk
1 Cup Mixed Fresh or Frozen Berries
1/2 Cup Natural Plain Greek Yogurt
2 Tbsp Avocado (optional)
Handful of Ice Cubes
Dash of Stevia
 

MMM Matcha Mango

Ingredients:
1 Cup Mango Chunks Frozen or Fresh
1/2 Cup Soy Milk
1/2 Cup Low Fat Plain Greek Yogurt
1/2 Teaspoon Matcha Tea Powder
1/2 Cup Ice Cubes
1 Tbsp Agave Nectar
 

Strawberry – Orange

Ingredients:
1 Cup Greek Yogurt
1 Cup Soy Milk
1 Small Orange
1/2 Cup Strawberries
1 Tbsp Agave Nectar
1 Tsp Vanilla Extract
1 Tbsp Bee Pollen
 

Chocolate Peanut Butter Banana

Ingredients:
1 Cup Almond Milk
1 Banana
1 Tbsp Natural Peanut Butter
1 Tbsp Natural Cocoa Powder
1 Tsp Vanilla
1 Tsp Stevia
1 Tsp Cinnamon
1 Scoop Natural Protein Powder
Handful of Ice Cubes if desired
 

Pina Colada

Ingredients:
1 Cup Almond Milk
1 Cup Pineapple
1/2 Cup low fat Coconut Milk
1 Tsp Stevia
Handful of Ice Cubes
1 Tsp Vanilla
1/2 Cup Greek Yogurt
 

Green Power

Ingredients:
1 Tsp Spirulina Powder
1 Scoop Hemp Protein Powder
1 Tbsp Flaxseed
1/2 Banana
1 Kiwi
1/2 Tsp Vanilla
Handful of Ice Cubes
1/3 Cup Plain Greek Yogurt
1 Cup Unsweetened Almond Milk
 

Peanut Butter – Banana

Ingredients:
1 Cup Almond Milk
1 Scoop Natural Protein Powder
2 Tbsp Natural Peanut Butter
1/2 Banana
1 Tbsp Wheat Germ
1 Tbsp Agave Nectar
Handful of Ice Cubes
 

Blueberry – Maple

Ingredients:
1 1/2 Cup Blueberries
1 Cup Almond Milk
1 Tbsp Maple Syrup
1/4 Tsp Cinnamon
1/2 Cup Low Fat Plain Greek Yogurt
 

Vanilla Blackberry

Ingredients:
1 Cup Almond Milk
1 Scoop Natural Protein Powder
1/2 Cup Blackberries
2 Tsp Vanilla Extract
1 Tbsp Ground Flax
Handful of Ice Cubes
 

Protein Frappe

Ingredients:
1 Cup Chilled Coffee
1/2 Cup Almond Milk
1 Tsp Vanilla
1 Tsp Stevia
Handful of Ice Cubes
1 Scoop Protein Powder
Dash of Cinnamon
 

Pumpkin Spice

Ingredients:
1/2 Cup Canned Pumpkin
1/2 Cup Plain Low-Fat Greek Yogurt
1/4 Cup Unsweetened Canned Coconut Milk
2 Tbsp Agave Nectar
1/2 Tbsp Cinnamon*
1/8 Tbsp Ground Ginger*
*or use pumpkin pie spice
1/4 Teaspoon Pure Vanilla
1 Cup Ice Cubes
1 Cup Almond Milk
 

Summer Berry

Ingredients:
1/2 Cup Strawberries
1/2 Cup Raspberries
1 Scoop Protein Powder
1 Tbsp Bee Pollen
1 Tbsp Flax
1 Cup Rice Milk
Dash of Stevia
Handful of Ice Cubes if the berries are fresh
1 Tsp Natural Vanilla
 

Banana Oat

Ingredients:
1/4 Cup Old-Fashioned Rolled Oats
1/2 Cup Greek Yogurt
1 Tbsp Agave Nectar
1/4 Tsp Cinnamon
1/2 Scoop Protein Powder
1 Banana
1/2 Cup Almond Milk
 

Chocolate Covered Strawberry

Ingredients:
1 Cup Soy Milk
1 Cup Strawberries
1 Tbsp Natural Cocoa Powder
1 Tbsp Agave Nectar
1 Tsp Vanilla Extract
1/2 Cup Natural Plain Yogurt
1 Tsp Ground Flax
 

Chai Protein

Ingredients:
1 Cup Pre-Brewed Chai Tea Cooled
1/2 Cup Almond Milk
1 Scoop Natural Protein Powder
1 Tsp Vanilla
1 Tsp Stevia
1/4 Tsp Cinnamon
Handful of Ice Cubes
1 Tbsp Bee Pollen
 

What’s your favourite Smoothie?

(please share in the comment section below)
 


  • Miss Warner

    lately ive been throwing tomato and spinach in my shakes and im excited about it! you cant taste it, only the fruit and flavor protein powder im using. I know it kicking up my nutrition in the morning!
    I never! thought of using tofu! im definately going to try that !!!

    • http://www.damyhealth.com Amy Layne

      That is wonderful! Yes, Tofu is a great way to get the protein in and also has no flavour!
      So happy you are enjoying the guide! Have a great day!

  • Pingback: These "things" improve my life | Amy Layne Paradigm Blog

  • EMCALONEY

    Blueberry-Maple smoothie….made of course with only the best Nova Scotia Wild Blueberries and Nova Scotia Maple Syrup! YUM!!!

    • http://www.damyhealth.com Amy Layne

      Your picture of the shake looked so darn good!!! I love it!! XO

    • http://www.damyhealth.com Amy Layne

      Your picture of the shake looked so darn good!!! I love it!! XO

  • EMCALONEY

    Chocolate Peanut Butter Banana =YUM!!!!!!!

    • http://www.damyhealth.com Amy Layne

      I love that one too Ev!! So darn good!!!! OX

  • Pingback: Top 16 Healthy Weight Loss Snacks | Amy Layne Paradigm Blog

  • Krimred531

    The banana peanut butter smoothie was wonderful. I used banana protein because I didn’t have the unflavored kind. Amazing. Thanks for sharing. This is wonderful! : ) 

    • http://www.damyhealth.com Amy Layne

      So happy you loved it! 

  • http://www.healthyhomemadesmoothies.com/index.html Healthy Homemade Smoothies

    All your smoothies look delicious! We’re always on the lookout for new recipes to try, and these look absolutely healthy and great!

  • Kate

    I puree White Kidney Beans and use them as the thickener in my smoothies. Can’t taste em.

  • Pingback: The Best Healthy Greek Yogurt Recipes | Amy Layne Paradigm Blog

  • http://www.facebook.com/allison.matus Allison Matus

    I just tried the chai protein shake with three tablespoons of hemp protein powder (wasn’t quite sure how much a scoop was, but that’s a serving size), and it didn’t quite work out :/ The taste of the hemp way overpowered the taste of the chai tea. Perhaps I put in too much hemp…will have to try it again either with less hemp or with a different kind of protein. (I think I’ll go with whey or yogurt next time.)

  • Tasha Tod

    I love living in Europe but look forward to moving back to Canada!  It is very difficult to find many of the ingredients I am use to.  Unsweetened coconut….forget it.  BUT, I have found a fantastic yogurt drink here (in Holland) called Optimel 0%.  It comes in the best flavours for smoothies (lime, pineapple, coconut, grapefruit).  I use 200ml of that and blend 140g of frozen berries as my base for any smoothie.  I love ‘em nice and cold.  Caution, may cause brain freeze!!

    • Cbishop

      Tasha …watch out, in Canada the flavoured Yogurt is very little protein and lot more sugar. usually 5% protein. The greek (plain) yogert is recommended because it is 15 – 19% protein and less sugar. That’s usually what the “gym” people use.

  • Workingwithpride17

    love the post

    • brittany

      pretty good hey

  • LJhemberger

    My summer favorite is my Green Vitamin C smoothie. Fresh (uncooked) spinach, 2 oranges, 1 banana, and one mango. Handful of ice and a cup of water and blend! Don’t let the green slime color fool you… its delicious!

  • Judyctspin

    I have just started trying your smoothies and they are great.  I am unsure how many servings each recipe makes (ie the Basic Berry Smoothie is how many servings?).  Also…is there any way you could give an approximate nutritional breakdown of the smoothie? (ie calories, fat, etc?). I am just trying the Basic Berry Smoothie for now.  Thanks.

    Judy

  • Kristin

    I love smoothies for breakfast. Can ANY of these be made for breakfast?

    • Hannah Bosch

      Yes, these all make excellent starts to the day!

  • Cbishop

    I find one little piece of dark chocolate (or few dark chocolate chips) takes the bitterness out of some berry smoothies, especially the dark berries smoothies (cranberry, blackberry and sour cherry), choc also gives a flavour to banana, peach and mango smoothie. I find frozen peach is very bitter, therefore the chocolate and now I use just one piece of peach…. The “bulk barn” loves me…

    • Cbishop

      also, for ice cream use less water…frozen banana, blueberrues and greek yogurt with little water is a great ice cream…love them on those especially hot summer nights.

  • Pingback: Smoothies!

  • LisforLoser

    I’m a very picky eater, and I’m just starting to drink smoothies [today]. I always thought you had to use yogurt (which I hate), but recently I realized you don’t. At the moment, I don’t have any protien mix-ins. All I have is almond milk, and fresh, organic berries. Next time I’m at the health food store, I’ll be sure to pick up some protien mix-ins. Thanks.(:

  • Toni Herrmann

    I made the chocolate peanut butter banana protein one this morning, and it was delish!! I was surprised at how much I liked the cinnamon in it. Instead of natural protein powder, I used chocolate protein powder, and I also added a tablespoon of flaxseed meal, which gave it a nice nutty taste.

  • rob-koni74

    just made a smoothie or so i call it a smoothie lol hand full of strawberries ,hand full of grapes ,2 bananas, 2 satsums, 1 apple 1 pear and 1/2 pint of semi skimmed milk it was beautiful but the question is how healthly is it????

  • Pingback: Meal In a Cup | The Bumpy Road of a Curvy Gal

  • Sheri

    Hello, I just wanted to say I really liked your blog and I would like to let you know about my beauty blog where I talk about a variety of things to help you look and feel better about yourself….I have written a blog last night in my recipe page of these different smoothies. Please go check it out and please leave a comment….I really do like to get other people’s feedback/opinions :)

  • geniastar

    what are the calories like on the banana peanut butter smoothie?

    • mo

      Listing calories for each shake recipe may be difficult as it all depends on, ex. what brand peanut butter you use, how big the banana you use, which protein powder and so on. All ingredients vary. What helped me a lot are 2 websites called “Calorie Counter” or “My Fitness Pal”. I just enter what ingredients I use and even the brand and 99% of the time, they have all the nutritional facts in their database.=)

  • Pingback: 10 Healthy Smoothies

  • Pingback: 5 Easy Ways to Get Moving and Healthy in Spring | Ming Wang

  • Pingback: Healthy sweets – Naschen erlaubt! | meetOne for fashion

  • Pingback: 101 Healthy Smoothies | Smoothies

  • brittany

    my favourite smoothie would have to be a banana smoothie it is very delicous and tastes like heaven with yoghurt or ice cream on top with sprinkles mmm my mouths watering now now just thinking about it.

  • Laurie

    Great post…I’m going to bookmark it so I can remember what to add in for variety. Love your blog and pix on Pinterest (I pin and tweet them often). Thanks so much for all the inspiring tips and recipes.

    • http://www.damyhealth.com Amy Layne

      Thanks so much for your Pins and Tweets Laurie!

  • Cora

    For the summer I thought it would be fun to make smoothies and treats for my fitness participants. I try to shock them with sinful tasting delights and then tell them there is ingredients in there that just don’t sound yummy yet are so vitamin rich. Thankyou for some great ideas. I appreciate people like you that care to share the health, bless you.

    • http://www.damyhealth.com Amy Layne

      That is a great idea Cora! Enjoy!

  • muqudhas

    hi no afnce some of the smoothies like like dogs dinner but if u tastst it its LUSH LOL but when u make it and smell it its yuk but when u smell it its amazing lol bye

    • Meriah

      Go to school.

  • Joe

    Nice way to present the material!! Can’t wait to make my third! My first two will probably be flops… Also I appreciate the state of art printing ability…very nice indeed!

    • http://www.damyhealth.com Amy Layne

      Great Joe!

  • Norma Jean Deeds

    can I use a bag of frozen blueberries and just add water and ice and blended up and just drink it that way and will it be healthy??

  • Liselot

    I love Fruit smoothies but I’m just learning about making green smoothies and came across your site. Love it!!! Can I also freeze the greens? I mostly use Romaine (love it!!).

    regards Liselot
    http://www.hetgrotesmoothiesboek.nl

  • Abz

    This is awesome! Such a great list! Thank you for sharing!! It’s amazing how there’s so many varieties to try! I’ll definitely have to try one of them next time! My latest one was a peanut butter chocolate banana smoothie that I made (http://www.primephysiquenutrition.com/2013/try-this-creamy-peanut-butter-chocolate-banana-smoothie) if you’re interested! :) Thanks for sharing again!

  • Lilmac

    How much is a “scoop” of protein powder, please? A tablespoon? Half a cup??

    • http://www.damyhealth.com Amy Layne

      Hi Lilmac! It is usually 1/4 Cup.

  • Pingback: The Best Glowing Green Goddess Smoothies & Juices | Amy Layne Paradigm Blog

  • Pingback: Sexy Raw Pecan Pie Smoothie | Amy Layne Paradigm Blog

  • Alberta

    Do you avocada smoothie recipe

  • Allie

    Is this for meal #2 and #4?

  • http://www.moorandmountain.co.uk Nick Lord

    A good low fat, low sugar and nutritious smoothie which I use every morning for breakfast is: all fresh strawberries, raspberries, blueberries, ginger, celery (which you can’t taste), 0% fat Greek yoghurt and about 1/4 pint of water.


Loading...

"I lost 15 lbs and 10 inches total!" - J.