Results 1 to 9 of 9

Thread: Healthy Shake and Smoothie Recipes

  1. #1
    Bob Hubbard's Avatar
    Bob Hubbard is offline Retired


    Join Date
    Feb 2005
    Location
    Buffalo, New York, United States
    Posts
    5,610
    Thanks
    1,012
    Thanked 2,161 Times in 1,157 Posts

    Default Healthy Shake and Smoothie Recipes

    A sticky thread to share healthy shake/smoothie type recipes. If at all possible, please try to include some nutritional information.
    For ANY and ALL KenpoTalk issues, please use theContact Us link here or at page bottom right. Do NOT PM me for site support.

  2. #2
    Join Date
    Feb 2005
    Location
    Baltimore, Maryland
    Posts
    2,270
    Thanks
    237
    Thanked 113 Times in 95 Posts

    Default Re: Healthy Shake and Smoothie Recipes

    Quote Originally Posted by Bob Hubbard
    A sticky thread to share healthy shake/smoothie type recipes. If at all possible, please try to include some nutritional information.
    You want nutrition you have come to the right place.
    "To hear is to doubt. To see is to be deceived. But to feel is to believe." -- SGM Ed Parker

    "Sic vis pacem parabellum - If you want peace, prepare for war." -- "The Punisher"


    "Praying Mantis, very good. . . For catching bugs." --Jackie Chan

    "A horse stance is great for taking a dump" --Jet Li

  3. #3
    Bob Hubbard's Avatar
    Bob Hubbard is offline Retired


    Join Date
    Feb 2005
    Location
    Buffalo, New York, United States
    Posts
    5,610
    Thanks
    1,012
    Thanked 2,161 Times in 1,157 Posts

    Default Re: Healthy Shake and Smoothie Recipes

    Some of mine. Full nutritional breakdown is at the end. I'll also toss in some Blueberries when I have them, as well as apple or coconut milk (not listed) for variety.

    Banana - OJ Shake
    1 Banana
    1 scoop Protein powder
    1 cup ice
    1 cup OJ
    1 tsp Stevia Powder
    =====
    309 Cals, 56g Carbs, 2.3g Fat, 22g Protein


    Strawbery - Banana Shake
    1 Banana
    5 small Strawberries
    1 scoop Protein powder
    1 cup ice
    1 cup OJ
    1 tsp Stevia Powder
    =====
    312 Cals, 58g Carbs, 2.4g Fat, 22g Protein


    Tropical Delight Shake
    1 Banana
    1/2 cup fresh pineapple
    1/4 cup Fresh Mango
    1 scoop Protein powder
    1 cup ice
    1 cup OJ
    1 tsp Stevia Powder
    4 oz Plain Yogurt
    =====
    356 Cals, 80g Carbs, <5g Fat, 27g Protein




    Full breakdowns on ingredients:
    ---------------------------------
    Designer Whey Protein Powder - Natural Flavor
    Calories = 90
    Carbs = 2g
    Fat = 1g
    Protein = 19g

    ---------------------------------
    Strawberries, fresh
    Serving Size: 5 small (1" dia)
    Amount Per Serving
    Total Carbohydrate 2.5 g
    Dietary Fiber 0.8 g
    Calories 10.5
    Total Fat 0.1 g
    Saturated Fat 0.0 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 0.4 mg
    Potassium 58.1 mg
    Total Carbohydrate 2.5 g
    Dietary Fiber 0.8 g
    Sugars 0.0 g
    Protein 0.2 g

    ---------------------------------
    Blueberries, fresh
    Serving Size: 0.5 cup

    Amount Per Serving
    Total Carbohydrate 10.2 g
    Dietary Fiber 2.0 g
    Calories 40.6
    Total Fat 0.3 g
    Saturated Fat 0.0 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 4.4 mg
    Potassium 64.5 mg
    Total Carbohydrate 10.2 g
    Dietary Fiber 2.0 g
    Sugars 0.0 g
    Protein 0.5 g

    ---------------------------------
    Banana, fresh
    Serving Size: 1 medium (7" to 7-7/8" long)

    Amount Per Serving
    Total Carbohydrate 27.6 g
    Dietary Fiber 2.8 g
    Calories 108.6
    Total Fat 0.6 g
    Saturated Fat 0.2 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 1.2 mg
    Potassium 467.3 mg
    Total Carbohydrate 27.6 g
    Dietary Fiber 2.8 g
    Sugars 0.0 g
    Protein 1.2 g

    ---------------------------------
    Orange Juice
    Serving Size: 1 cup

    Amount Per Serving
    Total Carbohydrate 25.0 g
    Dietary Fiber 0.5 g
    Calories 109.6
    Total Fat 0.7 g
    Saturated Fat 0.1 g
    Polyunsaturated Fat 0.2 g
    Monounsaturated Fat 0.1 g
    Cholesterol 0.0 mg
    Sodium 2.5 mg
    Potassium 473.1 mg
    Total Carbohydrate 25.0 g
    Dietary Fiber 0.5 g
    Sugars 0.0 g
    Protein 2.0 g

    ---------------------------------
    Mangos
    Serving Size: 0.25 cup, sliced

    Amount Per Serving
    Total Carbohydrate 7.0 g
    Dietary Fiber 0.7 g
    Calories 26.8
    Total Fat 0.1 g
    Saturated Fat 0.0 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 0.8 mg
    Potassium 64.4 mg
    Total Carbohydrate 7.0 g
    Dietary Fiber 0.7 g
    Sugars 6.1 g
    Protein 0.2 g

    ---------------------------------
    Yogurt, plain, low fat
    Serving Size: 0.5 container (4 oz)

    Amount Per Serving
    Total Carbohydrate 8.0 g
    Dietary Fiber 0.0 g
    Calories 71.2
    Total Fat 1.8 g
    Saturated Fat 1.1 g
    Polyunsaturated Fat 0.0 g
    Monounsaturated Fat 0.5 g
    Cholesterol 6.8 mg
    Sodium 79.1 mg
    Potassium 264.4 mg
    Total Carbohydrate 8.0 g
    Dietary Fiber 0.0 g
    Sugars 8.0 g
    Protein 5.9 g

    ---------------------------------
    Pineapple, fresh
    Serving Size: 0.5 cup, diced

    Amount Per Serving
    Total Carbohydrate 9.6 g
    Dietary Fiber 0.9 g
    Calories 38.0
    Total Fat 0.3 g
    Saturated Fat 0.0 g
    Polyunsaturated Fat 0.1 g
    Monounsaturated Fat 0.0 g
    Cholesterol 0.0 mg
    Sodium 0.8 mg
    Potassium 87.6 mg
    Total Carbohydrate 9.6 g
    Dietary Fiber 0.9 g
    Sugars 0.0 g
    Protein 0.3 g


    I have removed my recommendation of Splenda from this post due to concerns on it's safety, and replaced it with Stevia Powder, a completely natural herbal sweetener that has been used for generations without serious issue.
    For ANY and ALL KenpoTalk issues, please use theContact Us link here or at page bottom right. Do NOT PM me for site support.

  4. #4
    Join Date
    Feb 2005
    Location
    Baltimore, Maryland
    Posts
    2,270
    Thanks
    237
    Thanked 113 Times in 95 Posts

    Default Re: Healthy Shake and Smoothie Recipes

    Those first few shakes have a lot of carbs. Don't get me wrong carbs are used for energy in your body. But too many carbs will only hurt you. Everything else looked A ok.
    "To hear is to doubt. To see is to be deceived. But to feel is to believe." -- SGM Ed Parker

    "Sic vis pacem parabellum - If you want peace, prepare for war." -- "The Punisher"


    "Praying Mantis, very good. . . For catching bugs." --Jackie Chan

    "A horse stance is great for taking a dump" --Jet Li

  5. #5
    jfarnsworth's Avatar
    jfarnsworth is offline Parker / Planas Lineage
    Join Date
    Feb 2005
    Location
    Mansfield, Ohio
    Posts
    1,583
    Thanks
    178
    Thanked 393 Times in 265 Posts

    Default

    I made a chocolate peanut butter smoothie last week.

    1. Fat free milk
    2. Chocolate frozen yogurt
    3. Big heaping scoop of Creamy Peanut butter
    4. Plenty 'O ice cubes
    5. Raw wheat germ

    At the moment I'm out of chocolate whey protein but if I had some I would have put it in as well.

  6. The Following User Says Thank You to jfarnsworth For This Useful Post:

    Mr.Strobel (04-02-2010)

  7. #6
    Southwell's Avatar
    Southwell is offline
    KenpoTalk
    Blue Belt
    Join Date
    Apr 2005
    Location
    London,Ont
    Posts
    353
    Thanks
    3
    Thanked 52 Times in 28 Posts

    Default Re: Healthy Shake and Smoothie Recipes

    I'm about ready to have a Frosty from Wendy's, LOL

  8. #7
    Join Date
    Feb 2005
    Location
    Hoth
    Posts
    2,211
    Thanks
    83
    Thanked 81 Times in 71 Posts

    Default Re: Healthy Shake and Smoothie Recipes

    ^^^

    FROSTY!!! Oh I love them with their fries!!
    Susan A. Spann

    Something Here Coming Soon

    Member of the Estrogen Mafia and Proud Owner of THIS Thread (FOREVER D:< )



  9. #8
    Mr.Strobel's Avatar
    Mr.Strobel is offline
    KenpoTalk
    Adv. Orange Belt
    Join Date
    Jul 2009
    Location
    Minneapolis, MN.
    Posts
    182
    Thanks
    390
    Thanked 163 Times in 98 Posts

    Default Re: Healthy Shake and Smoothie Recipes

    Being a chocolate and peanut butter fan I came up with this one.

    8 oz skim milk
    1 or 2 scooprs of chocolate protien powder
    1 tbsp of creamy peanut butter

    Mix it up in a blender and serve. You can add or subtract milk to get thte thickness your want.
    Dave Strobel
    Minnesota Kenpo Karate Studio
    www.mnkenpo.com
    Parker / Furuya
    Lineage

  10. #9
    Join Date
    Jan 2006
    Location
    My own private Idaho
    Posts
    5,298
    Thanks
    4,906
    Thanked 3,586 Times in 2,192 Posts

    Default Re: Healthy Shake and Smoothie Recipes

    My standard recipe:

    1 cup of ice
    1 cup water/skim milk or a combo
    1 scoop protein powder
    1 banana
    1/3 cup frozen blueberries
    1-2 tbsp flax seeds

    Blend until smooth. I used to drink these for breakfast at work. That way I'd get at least one healthy meal for the day. These days, they're breakfast on workout days.
    Be careful what you say, some may take it the wrong way.

Remove Ads

Sponsored Links

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)