Smoothie Chart

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SMOOTHIE ADD Fruit fresh or frozen choose 1 or 2, about 1 cup total per serving: Bananas Liquid Peaches/Apricots/Nectarines START WITH Berries (strawberries, raspberries, 1/2 – 1 cup per serving, depending blueberries, blackberries, etc.) on how thick you like it: Dates Filtered water ADD Mango 100% juice (orange, pomegranate, Vegetables Pineapple pineapple, grape, apple cider) Apples Kefir choose 1 or 2, about 1 cup Kiwis Almond milk total per serving: Watermelon or other melon Coconut water Greens (kale, spinach, chard) Grapes Coconut milk Carrots Oranges Cow or goat milk Beets Dried Goji berries Green or ginger tea (brewed) Cucumber Ice (use in addition to one of the other liquids) Celery Zucchini or yellow squash MAKE IT Creamy choose 1 or 2, about 1 cup total per serving: BOOST THE Flavor Kefir (1/8 – 1/2 cup per serving) and nutrition: Avocado (1/8 cup per serving) Lemon/Lime (no need to peel if you have a powerful blender, Silken Tofu (1/4 cup per serving) use about 1/16 of a lemon per serving) Coconut milk or coconut water (1/8 – 1/2 cup per serving) Fresh peeled ginger Whey powder (1 scoop per serving, or 2 – 4 Tbsp.) Fresh herbs (1 small slice per serving) (basil, mint, cilantro, parsley) (1 small handful per serving) Almond milk (1/8 – 1/2 cup per serving) Unsweetened cocoa powder or cocoa nibs Bananas, preferably halved and frozen (1/2 per serving) Cinnamon, cardamom, nutmeg, cayenne(1 peppertsp. per serving) or other dried herb or spice (1/8 tsp. per serving or less) Protein POWER Peanut, almond or sunflower butter Nuts such as almonds,(1 Tbsp.peanuts, per serving) walnuts, cashews HARD CORE (add whole if you have a powerful blender) (1 – 2 Tbsp. per serving) Whey protein powder (1 scoop per serving, or 2 – 4 Tbsp.) Nutrition Add(1 tsp. per ins serving) Chia or flax seeds Orange or lemon flavored fish oil Sunflower or Pumpkin Seeds (1 Tbsp. per serving) (1 Tbsp. per serving) Chia or flax seeds Silken Tofu (unsalted, 1 Tbsp. per serving) Shredded coconut (1 Tbsp. per serving) (1/4 cup per serving) Oats (1 Tbsp. per serving) Veggie/Green powder (1/2 – 1 scoop per serving)

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