Recipes: Healthy smoothies from Stuttgart’s dietician

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