6 Summer Smoothies

June 19, 2019

 

Smoothies are a great way to add more color and variety to your diet!  Summer is the perfect time to try a cooling smoothie as a healthy breakfast.  They are also easily digested and quick to create!  Make sure to add protein, such as protein powder, kefir or yogurt and a healthy fat such as ground flax seeds, chia seeds, coconut oil or nut butter to help keep you satisfied for hours after drinking it.

 

Berry Protein Smoothie

Servings: 1

Ingredients:

½-1 cup berries (blueberries, blackberries, raspberries, strawberries)

1 handful (1 cup) spinach

Protein powder or ½ cup plain Greek yogurt

1 Tbsp ground flax or chia seeds

8 oz unsweetened Nut Milk (almond, coconut, hemp, or rice)

8 oz water

 

5 Ingredient Green Smoothie

Servings: 2

Ingredients:

1 medium banana fresh or frozen (or 1 cup fruit of choice such as green apple, frozen mango or pineapple)

2 handfuls spinach or greens of choice

½ avocado

Protein powder

1.5-2 cups unsweetened almond milk or coconut milk

1.5 cups ice

 

Recipe adapted from: The Real Food Dietitians

 

Pink Smoothie

Servings: 1

Ingredients:

½ cup pineapple (frozen)

½ cup raspberries (fresh or frozen)

1 small banana (for weight loss: use 1/2 banana or omit)

1 Tbsp Coconut Oil/Cream

Protein powder

8 oz unsweetened Nut milk (almond, coconut, hemp, or rice)

8 oz water  

 

Ginger Peach Green Smoothie

Servings: 1

Ingredients:

½ banana

1 cup frozen peaches

1 tsp fresh grated ginger

½ large cucumber or 1 small cucumber

1 cup spinach

1 Tbsp ground flax seeds 

Protein powder

8 oz almond milk

8 oz water

 

Green Super Smoothie

Servings: 1

Ingredients:

1 cup leafy greens (spinach, kale, chard, etc. - fresh or frozen)

1 small frozen banana (omit for weight loss)

1 cup Pineapple (frozen)

1 Tbsp ground flax or chia seeds

Protein powder

8 oz unsweetened Vanilla Nut milk

8 oz water

Optional add-on: 1 Tsp parsley

 

Strawberry Mango Smoothie

Servings: 2

Ingredients:

1 cup frozen strawberries

1 cup frozen mango

2 cups spinach

Protein powder

2 Tbsp ground flax or chia seeds

2 cups unsweetened Nut milk

 

Recipe adapted from: The Institute for Functional Medicine

 

Make it a smoothie BOWL. This is a great option if you are not a fan of drinking a smoothie, but want the great health benefits.  Add a little less liquid to your smoothie to make a thicker texture.  Pour the smoothie into a bowl and add some fun toppings! Try nuts, seeds, unsweetened shredded coconut, chia seeds, hemp seeds, nut butter, etc.  The crunchy nuts and seeds give the idea that you are eating a “cereal”!

 

 

 

For more healthy living ideas and how to improve your well-being, please schedule an appointment with Dr. Koganski at 215-750-7000 or https://www.NewtownInternalMedicine.com

 

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