Fruit Smoothie Recipes

I am a fan of smoothies. I eat at least one almost every day. People often ask for good recipes, so here are just a few of my favorites. The secret to any recipe is to tweak it until it suits you. Some like thicker, some prefer thinner. Keep playing with the ingredients until you make it your own.

O.J. Smoothie:

Combine the following ingredients in a high-speed blender:

1/2 cup Orange juice

1 Orange (peeled)

3/4 cup water and/or ice

2-1/2 tbsp Almonds sliced/or 1 tbsp flax oil

30-40 grams Whey Protein

*Blend on High until smooth

**Add additional water to reach desired consistency

Blueberries Smoothie:

Combine the following ingredients in a high-speed blender:

1-1/2 cups blueberries

1/2-cup water and/or ice

30-40 grams Whey protein

2-1/2 tbsp Almonds sliced OR1 tbsp flax oil

*Blend on High until smooth

**Add additional water to reach desired consistency

Berry Smoothie:

Combine the following ingredients in a high-speed blender:

• 10 oz. of plain whole milk yogurt, kefir or coconut milk/cream

• 1-2 raw high omega-3 whole eggs (optional)

• 1 Tbsp. of extra virgin coconut oil

• 1 Tbsp. of flaxseed or hempseed oil

• 1-2 Tbsps. unheated honey

• 1-2 scoops (1/4-1/2 cup). protein powder (optional)

• 1-2 cups of fresh or frozen berries

*Blend on High until smooth

**Add additional water to reach desired consistency

Properly prepared, this smoothie is an extraordinary source of easy-to-absorb nutrition. It contains large amounts of “live” enzymes, probiotics, vitally important “live” proteins, and a full spectrum of essential fatty acids. Smoothies should be consumed immediately or refrigerated for up to 24 hours. If frozen in ice cube trays with a toothpick inserted into each cube, smoothies can make for a great frozen dessert.

Feel free to play around with different berry combinations. You might find something you really like.

Send us an email with your best creation. We’ll post it in a future article and make sure you get credit for it!

Happy Blending!

PAU for NOW

TAKU

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Drink Your Oatmeal

Home Made M.R.P.’s

After over twenty years in the fitness industry I have tried just about every supplement and every eating plan that has come along. The problem with most OTC sports supplements is that you never really know exactly what you are getting; this is why I choose to make my own.

By making your own meal replacement drinks you are not only assured of the quality and quantity of the ingredients but you can adjust the macro-nutrient profiles to meet your current goals and or personal eating plan requirements.

Below are two examples of Homemade MRP’s using plain Oatmeal as a quality carb source.

MRP 1. High Carb

INGREDIENTS

     

  • 1/4 cup dry oatmeal
  • 1.5 walnuts
  • 1 medium banana
  • 1/2 cup blueberries
  • 1/2 cup strawberries
  • 1 cup non-fat milk
  • 2 scoops protein powder*

Calories 569

Carbohydrates 57%

Protein 34%

Fat 9%

MRP 2. Low Carb

INGREDIENTS

     

  • 1/4 cup dry oatmeal
  • 1/2 Tbsp Udo’s Choice oil or Flax seed oil
  • 2 scoops protein powder*
  • 8-12 oz water (adjust to desired thickness)

Calories 428

Carbohydrates 33%

Protein 43%

Fat 23%

Directions:

Simply add all the ingredients to a blender and blend on high for 30 seconds. Add ice cubes before blending to chill and thicken the mixture to desired consistency.

*For basic meal replacements I recommend using a combination of whey and casein. For recovery stick with pure whey.

PAU for NOW

TAKU
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