Smoothie Tips
• ADD ICE LAST: Adding ice first may cause you to overblend, leaving you with a watery drink.
• IF YOU USE FROZEN FRUIT: You may not need as much ice. Frozen fruit is as nutrient-packed as fresh—just choose those with no added sugars.
• NOT A FAN OF DAIRY? Most milk alternatives (soy, rice) have roughly the same calories as 1% milk—about 100 per cup
Berries and Beets
1 cup fresh blueberries + 1/2 cup fresh or frozen raspberries + 1/3 cup sliced, cooked beets + 1/4 cup nonfat Greek yogurt + 1/4 cup fresh orange juice + 1 teaspoon light agave nectar. 219 CALORIES
Ginger, Berries & Oats
1/4 cup prepared oatmeal + 1/4 cup 1% low-fat milk + 1/2 teaspoon grated fresh ginger + 1 cup fresh blackberries + 1/2 cup sliced strawberries + 1 teaspoon honey + 1/2 cup ice. 179 CALORIES
Peanut Butter Berry
1/4 cup 1% low-fat milk + 1/2 medium ripe banana + 1 tablespoon creamy peanut butter + 1 cup fresh or frozen raspberries + 1/2 cup crushed ice . 237 CALORIES
Pineapple Piña Colada
1/2 medium banana + 1/4 cup light coconut milk + 1 cup chopped fresh pineapple + 1/4 cup chilled pineapple juice + 1/2 cup crushed ice. 203 CALORIES
Peaches & Cream
1 1/2 cups sliced fresh peaches + 1/2 cup nonfat buttermilk + 1/2 medium banana + 2 teaspoons honey + 1/2 cup crushed ice
231 CALORIES
Watermelon with a Hint of Mint
2 cups seedless watermelon + 2 tablespoons fresh mint + 1/3 cup 2% plain Greek yogurt
98 CALORIES
RED HOT
5 medium tomatoes
2 ribs of celery
2 carrots
1 lemon
2-inch piece of fresh horseradish (or 2 Tbsp of prepared)
Sea salt (optional
MELLOW YELLOW
2 heaping cups fresh pineapple chunks
2 ribs of celery
1 lemon
1 lime
PEAR-ADISE
4 large beets
2 pears
2 large ribs of celery
ORANGE AID
4 large carrots
2 apples
1 orange 1-inch piece of fresh ginger
HONEY-DO
5 large leaves romaine
2 cups cubed honeydew melon
1 cucumber
1 jalapeño
1 handful of cilantro or flat leaf parsley
1 lime
GREEN CLEANSE
3 ribs celery
1 bunch Swiss chard
1 bunch Tuscan kale
1 handful baby spinach
1 apple
1 lemon
1/2 cucumber
1/2 bunch flat leaf parsley
1/4 head of romaine
HAIL TO KALE
1 bunch curly kale
2 heaping cups watermelon chunks
1 tart apple
1 lemon
1-2 cups spinach
1/2 to 1/4 banana
1/2 cup blueberries
1/2 cup almond milk (this is optional I can not have dairy)
1/2 cup of water
1 tsp of vanilla
Healthy muffins: www.nodietsallowed.com/healthy-blueberry-m
Ingredients
1 and 1/2 cup whole wheat pastry flour
1/2 cup quick whole oats
2 Tbs flax seed or flaxseed meal
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 small ripe banana, mashed
1/2 cup unsweetened applesauce
1/4 cup olive oil
1/4 cup vanilla almond milk
1 tsp pure vanilla extract
1 cup frozen or fresh blueberries
Instructions
Preheat the oven to 375 degrees F.
In a large bowl, combine flour, oats, flax seed, baking powder, baking soda, and salt. Stir well.
In a separate bowl, mix together the mashed banana, applesauce, oil, milk, and vanilla. Pour the wet ingredients into the dry. Mix just until blended.
Fold in blueberries.
Lightly spray muffin pan with olive oil cooking spray or use muffin cups. Scoop about 1/4 cup of batter into each cup.
Bake for 18 to 20 minutes or until the tops of the muffins spring back when lightly touched.
Non-Alcoholic Hurricane
Ingredients:
3 ounces orange juice
3 ounces pineapple juice
1 ounce sweet and sour mix
1/2 ounce grenadine
Pineapple and orange slices
Shake all ingredients in a cocktail shaker. Pour the mixture into a hurricane glass or other tall glass filled with ice. Top the drink with grenadine syrup. Garnish the hurricane with fresh pineapple and orange slices. Serves 1
DETOX BASIC INTRO WEEK
Monday – SWEET TOO 2 Apples, 2 Oranges
Tuesday – PINK PEAR 2 Pears, Handful of Raspberries, Handful of Strawberries
Wednesday – GENTLY RASPBERRY 2 Large handfuls Raspberries, 2 Pears, ¼ Cucumber
Thursday – PINEAPPLE BASIC ½ Pineapple, 1 Apple, # carrots, 1 stick of Celery
Friday – ORANGE CARROT 4 Carrots, 1 Orange
Saturday – EASY MORNING 4 carrots, 1 Apple
Sunday – APPLE CLEANSER - 2 Apples, 2 Kale Leaves, 1 Stick Cucumber, ½ Beet
DETOX WEEK
Monday - APPLE CLEANSER - 2 Apples, 2 Kale Leaves, 1 Stick Cucumber, ½ Beet
Tuesday – GREEN HIT – 2 Carrots, 2 Sticks Celery, 1 Bunch of Watercress, 1 Large
Handful Spinach
Wednesday – CARROT CLEANSER – 3 Carrots, ½ Apple, ½ Orange. ¼ Beet, I stick Celery, 2 Large Kale Leaves
Thursday – BEET BASIC – 2 Beets, 2 Carrots, 1 Apple, I Orange, ! Stick Celery, ½ inch Ginger Root
Friday – *GREEN GODDESS – I Bunch Parsley, I Handful Watercress, 4 Broccoli Spears, ½ Pineapple
Saturday – GREEN ‘N’ PEAR – 8 Broccoli Spears, 3 Sticks Celery, 2 Pears
Sunday – GREEN PINES – ½ Pineapple, 3 Sticks Celery, 1 Large Handful Watercress
IMMUNE POWER WEEK
Monday – POWER-PACKED C – 3 Oranges, 1 Guava, 1 Handful Strawberries
Tuesday – CAROTENE KICK BLEND – 1 Sweet Potato, ½ Melon, 3 Carrots
Wednesday – COLD WAR – 4 carrots, 1 Orange, ½ inch Ginger Root, 2 Cloves Garlic
Thursday – GRAPEFRUIT BLUES – 2 Grapefruits, 1 Large Handful Blueberries
Friday – GRAPEFRUIT C – 2 Grapefruits, 1 Guava, 1 Kiwi
Saturday – CAROTENE CATAPULT – 3 Carrots, ½ Melon, 1 Slice Watermelon, 1 tsp Spirulina
Sunday – GREEN TOMATOES – 4 Tomatoes, ½ Cucumber, 1 Large Handful Spinach Leaves, 4 Broccoli Spears
*CHANGE UP YOUR GREENS EVERY COUPLE OF DAYS.
GREENS:
Spinach
Kale
Spring Mix
Romaine
Swiss Chard
Collards
Beet Greens
From the 21-day Shred by Skinny Mom, Submitted by Trisia (Tree57)
1 cup original unsweetened almond milk
1/2 apple
1/2 cup frozen berries
1 scoop vanilla protein powder (I use UMP)
1 cup fresh baby spinach
3/4 c crushed ice
Mix well in blender, then on high (liquefy) for 10 seconds or so until smoothie is running flawlessly in the blender.
`
• ADD ICE LAST: Adding ice first may cause you to overblend, leaving you with a watery drink.
• IF YOU USE FROZEN FRUIT: You may not need as much ice. Frozen fruit is as nutrient-packed as fresh—just choose those with no added sugars.
• NOT A FAN OF DAIRY? Most milk alternatives (soy, rice) have roughly the same calories as 1% milk—about 100 per cup
Berries and Beets
1 cup fresh blueberries + 1/2 cup fresh or frozen raspberries + 1/3 cup sliced, cooked beets + 1/4 cup nonfat Greek yogurt + 1/4 cup fresh orange juice + 1 teaspoon light agave nectar. 219 CALORIES
Ginger, Berries & Oats
1/4 cup prepared oatmeal + 1/4 cup 1% low-fat milk + 1/2 teaspoon grated fresh ginger + 1 cup fresh blackberries + 1/2 cup sliced strawberries + 1 teaspoon honey + 1/2 cup ice. 179 CALORIES
Peanut Butter Berry
1/4 cup 1% low-fat milk + 1/2 medium ripe banana + 1 tablespoon creamy peanut butter + 1 cup fresh or frozen raspberries + 1/2 cup crushed ice . 237 CALORIES
Pineapple Piña Colada
1/2 medium banana + 1/4 cup light coconut milk + 1 cup chopped fresh pineapple + 1/4 cup chilled pineapple juice + 1/2 cup crushed ice. 203 CALORIES
Peaches & Cream
1 1/2 cups sliced fresh peaches + 1/2 cup nonfat buttermilk + 1/2 medium banana + 2 teaspoons honey + 1/2 cup crushed ice
231 CALORIES
Watermelon with a Hint of Mint
2 cups seedless watermelon + 2 tablespoons fresh mint + 1/3 cup 2% plain Greek yogurt
98 CALORIES
RED HOT
5 medium tomatoes
2 ribs of celery
2 carrots
1 lemon
2-inch piece of fresh horseradish (or 2 Tbsp of prepared)
Sea salt (optional
MELLOW YELLOW
2 heaping cups fresh pineapple chunks
2 ribs of celery
1 lemon
1 lime
PEAR-ADISE
4 large beets
2 pears
2 large ribs of celery
ORANGE AID
4 large carrots
2 apples
1 orange 1-inch piece of fresh ginger
HONEY-DO
5 large leaves romaine
2 cups cubed honeydew melon
1 cucumber
1 jalapeño
1 handful of cilantro or flat leaf parsley
1 lime
GREEN CLEANSE
3 ribs celery
1 bunch Swiss chard
1 bunch Tuscan kale
1 handful baby spinach
1 apple
1 lemon
1/2 cucumber
1/2 bunch flat leaf parsley
1/4 head of romaine
HAIL TO KALE
1 bunch curly kale
2 heaping cups watermelon chunks
1 tart apple
1 lemon
1-2 cups spinach
1/2 to 1/4 banana
1/2 cup blueberries
1/2 cup almond milk (this is optional I can not have dairy)
1/2 cup of water
1 tsp of vanilla
Healthy muffins: www.nodietsallowed.com/healthy-blueberry-m
Ingredients
1 and 1/2 cup whole wheat pastry flour
1/2 cup quick whole oats
2 Tbs flax seed or flaxseed meal
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 small ripe banana, mashed
1/2 cup unsweetened applesauce
1/4 cup olive oil
1/4 cup vanilla almond milk
1 tsp pure vanilla extract
1 cup frozen or fresh blueberries
Instructions
Preheat the oven to 375 degrees F.
In a large bowl, combine flour, oats, flax seed, baking powder, baking soda, and salt. Stir well.
In a separate bowl, mix together the mashed banana, applesauce, oil, milk, and vanilla. Pour the wet ingredients into the dry. Mix just until blended.
Fold in blueberries.
Lightly spray muffin pan with olive oil cooking spray or use muffin cups. Scoop about 1/4 cup of batter into each cup.
Bake for 18 to 20 minutes or until the tops of the muffins spring back when lightly touched.
Non-Alcoholic Hurricane
Ingredients:
3 ounces orange juice
3 ounces pineapple juice
1 ounce sweet and sour mix
1/2 ounce grenadine
Pineapple and orange slices
Shake all ingredients in a cocktail shaker. Pour the mixture into a hurricane glass or other tall glass filled with ice. Top the drink with grenadine syrup. Garnish the hurricane with fresh pineapple and orange slices. Serves 1
DETOX BASIC INTRO WEEK
Monday – SWEET TOO 2 Apples, 2 Oranges
Tuesday – PINK PEAR 2 Pears, Handful of Raspberries, Handful of Strawberries
Wednesday – GENTLY RASPBERRY 2 Large handfuls Raspberries, 2 Pears, ¼ Cucumber
Thursday – PINEAPPLE BASIC ½ Pineapple, 1 Apple, # carrots, 1 stick of Celery
Friday – ORANGE CARROT 4 Carrots, 1 Orange
Saturday – EASY MORNING 4 carrots, 1 Apple
Sunday – APPLE CLEANSER - 2 Apples, 2 Kale Leaves, 1 Stick Cucumber, ½ Beet
DETOX WEEK
Monday - APPLE CLEANSER - 2 Apples, 2 Kale Leaves, 1 Stick Cucumber, ½ Beet
Tuesday – GREEN HIT – 2 Carrots, 2 Sticks Celery, 1 Bunch of Watercress, 1 Large
Handful Spinach
Wednesday – CARROT CLEANSER – 3 Carrots, ½ Apple, ½ Orange. ¼ Beet, I stick Celery, 2 Large Kale Leaves
Thursday – BEET BASIC – 2 Beets, 2 Carrots, 1 Apple, I Orange, ! Stick Celery, ½ inch Ginger Root
Friday – *GREEN GODDESS – I Bunch Parsley, I Handful Watercress, 4 Broccoli Spears, ½ Pineapple
Saturday – GREEN ‘N’ PEAR – 8 Broccoli Spears, 3 Sticks Celery, 2 Pears
Sunday – GREEN PINES – ½ Pineapple, 3 Sticks Celery, 1 Large Handful Watercress
IMMUNE POWER WEEK
Monday – POWER-PACKED C – 3 Oranges, 1 Guava, 1 Handful Strawberries
Tuesday – CAROTENE KICK BLEND – 1 Sweet Potato, ½ Melon, 3 Carrots
Wednesday – COLD WAR – 4 carrots, 1 Orange, ½ inch Ginger Root, 2 Cloves Garlic
Thursday – GRAPEFRUIT BLUES – 2 Grapefruits, 1 Large Handful Blueberries
Friday – GRAPEFRUIT C – 2 Grapefruits, 1 Guava, 1 Kiwi
Saturday – CAROTENE CATAPULT – 3 Carrots, ½ Melon, 1 Slice Watermelon, 1 tsp Spirulina
Sunday – GREEN TOMATOES – 4 Tomatoes, ½ Cucumber, 1 Large Handful Spinach Leaves, 4 Broccoli Spears
*CHANGE UP YOUR GREENS EVERY COUPLE OF DAYS.
GREENS:
Spinach
Kale
Spring Mix
Romaine
Swiss Chard
Collards
Beet Greens
From the 21-day Shred by Skinny Mom, Submitted by Trisia (Tree57)
1 cup original unsweetened almond milk
1/2 apple
1/2 cup frozen berries
1 scoop vanilla protein powder (I use UMP)
1 cup fresh baby spinach
3/4 c crushed ice
Mix well in blender, then on high (liquefy) for 10 seconds or so until smoothie is running flawlessly in the blender.
`