smoothie - ngng enterprises, inc. all rights...

Smoothie Recipe book

By Kim Clinkenbeard CPT, FNS

© 2017 - 2018 Kim Clinkenbeard • www.getfitwithkimtoday.com • All Rights Reserved. 2

Table Of Contents:

Protein Powder 3

Milks 3

Create Your Own Smoothie 5

Super Green Smoothies 6

Elixers & Healing Drinks 8

Meal Replacement Smoothies 10

http://www.getfitwithkimtoday.com/#/


Protein PowderI highly recommend using a vegan pea protein powder. It is much more digestible than other forms of protein like: whey, casein, brown rice… Pea protein is gluten free, nut free, dairy free, and it’s a complete protein. This video explains the different forms of protein powders and what they are used for: http//youtu.be/L6aeb-wOu9U

Some of my favorites are:

* Garden of Life Organic Plant Protein

* Plant-Based Fit Protein by Whole Foods Market

* Shakeology VEGAN Protein – it’s my absolute favorite for taste, texture, and nutrition!! You can order it here: http://www.beachbodycoach.com/kimc-linkenbeard

I prefer to buy vanilla protein powder because its versatile. I can add coffee to make it coffee flavored, cocoa powder for chocolate, strawberries for strawberry…. If I purchase coffee flavored protein, I’m stuck with coffee.

MilksThere are plenty of milk alternatives on the market: https://youtu.be/6J4GZg16beA

* Almond

* Cashew

* Coconut

* Rice

* Hemp

* Banana

* And blends of those

I recommend using unsweetened versions (0 sugar on the label) of those milks. The sweetness in the smoothies will come from fruit instead of processed sugar.

FRUIT = vitamins & minerals, health, appetite control, weight loss. SUGAR = 0 nutrients, excess calories, insulin resistance, weight gain, disease.


https://youtu.be/L6aeb-wOu9U

http://www.beachbodycoach.com/kimclinkenbeard

http://www.beachbodycoach.com/kimclinkenbeard

https://youtu.be/6J4GZg16beA


You can make your own milk if you choose. It’s a little expensive but very easy to do. Here’s a simple recipe to get you started. This one requires no straining. Be sure to use RAW, unsalted nuts.

MACADAMIA MILK 1 cup (200g) raw macadamia nuts 3 cups water

Combine nuts and water in a bowl. Cover with a tea towel, and let soak for at least 3 hours at room tem-perature. Blend the mixture (water and nuts) until smooth.

TIP Store homemade nut milks in a sealed glass

bottle or jar, in the refrigerator for 3-4 days. The milk will separate; shake well before use. You can also add sweeteners such as vanilla bean paste, cinnamon, honey, maple syrup, or dates (soak and blend the dates with the nuts).



CREATE YOUR OWN SMOOTHIEFeeling creative and want to venture out on your own? Here’s the formula for creating your own smoothie masterpiece. Please share your creations with me on my social me-dia pages!! I would love to see them.

BASE: FRUITS: GREENS: PROTEIN:

WaterCoconut waterUnsweetened Nut milksUnsweetened Coconut milkUnsweetened Rice milkUnsweetened Seed milk (hemp)Herbal teaUnsweetened Coffee

StrawberriesApplesKiwiMangoBananaPineappleBlueberriesBlackberriesCherriesPeachesRaspberries

SpinachKaleSwiss chardRomaineSpring mixRed leaf lettuce

1 scoop for women1-2 scoops for menYour protein of choiceYour flavor of choice

FLAVOR BOOST:

FATS:GingerCinnamonEspresso powderCocoa powder

AllspiceSteviaHoneyMaple syrupDates

AvocadoShredded coconutNutsNut/seed buttersFlaxseedChia seeds



Super Green Smoothies - a.k.a. “Your Daily Vitamin”Green smoothies are an easy and tasty way to get in the 5 or more servings of fruits and veggies a day. These drinks are super-fast to make and packed full of the vitamins, minerals, and nutrients your body needs to keep you energized and healthy.

These recipes are adjusted to be made with a traditional sized blender. But, if you plan on incorporating these drinks into your diet daily, I recommend upgrading to a Vitamix. The Vitamix allows me to blend whole fruits and veggies into a super smoothie consis-tency without any cutting or prep work. Plus, I can make 3 – 4 drinks at a time to have ready in my fridge. It’s well worth the investment because of the time saved. Visit the Vitamix website at www.vitamix.com. I’m happy to guide you in the purchase of your Vitamix. I recommend purchasing a refurbished one. WATCH the “VITAMIX” video here: https://youtu.be/h3dOD4Y2H3Q

All of my smoothies are about the same on the nutritional info un-less you begin to add protein, honey or other sweeteners.

Approx. Nutritional info: 147 calories, 0.3 grams fat, 2.6 grams protein, 37 grams carbohydrates Makes: 16 oz. (1 serving)

INSTRUCTIONS:

For all recipes: Put ingredients in a blender in the order listed above and blend on high for at least one minute until pureed smooth. Enjoy! *If you want to make these more of a meal replacement, add liq-uid egg whites or protein powder. You can also make these drinks sweeter for kids (or YOU) by adding 1-3 tsps. of honey or ½ a ba-nana. Chia seeds or milled Flax seeds are also a great way to intro-duce omega 3’s and fiber for an extra appetite suppressing drink! But remember, these all add extra calories to your smoothie.

These recipes make 1 serving in a regular blender. If you have a Vitamix, contact me and I will adjust the recipes for you.


http://www.vitamix.com/

https://youtu.be/h3dOD4Y2H3Q


RED DRAGON SMOOTHIE ENERGY SMOOTHIE

1 1/2 cups cold water 1 small pear, chopped 20 red grapes 3 -4 red leaf lettuce leaves 1-2 stalks (leaves & stems!) red Swiss chard

1 1/2 cups cold water 1 pear, chopped 1 kiwi, peeled & sliced 2 cups packed baby organic spinach squeeze of lime juice

JUST PEACHY STRAWBERRY KIWI GREENIE

1 1/2 cups cold water 1 medium peach, chopped 1/2 banana 2 stalks (leaves & stems!) green Swiss chard 1-2 leaves romaine lettuce

1 1/2 cups cold water 1 cup strawberries 1 kiwi, peeled & sliced 2-inch chunk of English cucumber Slice of jalapeño *optional 1 handful Spinach Spring Mix ¼ tsp. chia seeds ½ tsp. lime zest (or slice of lime) 1 pkt. Stevia *optional

I personally drink a Green Smoothie most days. I consider them my daily “vitamin.” They also help me meet my hydration needs since I’m not great at drinking water. Green Smoothies also help curb my appetite between meals or before bed.



Elixers & Healing DrinksThese recipes are to be used during times when you are sick or your immune system needs a boost: cold and flu season, after surgery or travel, or when you’re run down…. Think “Alternative Medicine.”

They are an acquired taste, but well worth a try!! They work. Try these at least 5 times before deciding if you like it or not. This will give your taste buds a chance to adjust.

INSTRUCTIONS (for all recipes)

Put ingredients in a blender (liquid first) and blend on high for at least one minute until pureed smooth. Enjoy!

CLEANSER SMOOTHIE

8 cups watermelon, cubed12 oz. Real Coconut Water (not from concentrate if you use another brand)½ English cucumber1 tsp. fresh ginger¾ tsp. chia seeds Store in the refrigerator for up to a week. This will get everything moving – clean the “pipes” – if you catch my drift.

Makes 3 servings

Nutritional info per serving: 159 calories, 1g fat, 40g carbohydrates, 3g protein, 2g fiber



IMMUNITY BOOSTING & MUSCLE SORENESS BUSTING SMOOTHIE

1 c. organic pure orange juiceSlice lime1 small sweet apple½ cucumber1 knub fresh ginger2 large carrots

WATCH the video to see how to make it! https://youtu.be/43Vmr4FT3pU

KIM’S SINUS, COLD & COUGH ELIXIR

½ cup Apple Cider Vinegar with the Mother½ cup fresh lemon juice¼ cup hot water¼ cup Raw Organic Local Honey WATCH the video to see how to make it! https://youtu.be/51sG5BO5TUs REVITALIZE

1 ½ c. cold water½ grapefruit, peeled2 stalks celery2-inch chunk English cucumberKnub fresh ginger, peeled½ tsp. lemon zest¼ tsp. chia seeds2 leaves Romaine lettuce1 handful spinachPineapple Core (yes! Keep the core) *you can sub ½ cup pineapple chunks OR ½ apple This one is great for your skin and complexion. WATCH the “Pineapple” video https://youtu.be/weo3v84K-n0


https://youtu.be/43Vmr4FT3pU

https://youtu.be/51sG5BO5TUs

https://youtu.be/weo3v84K-n0


Meal Replacement SmoothiesAll of these Meal Replacement Smoothie Recipes are complete meals and should be used as a MEAL REPLACEMENT and not as a “snack” due to the higher calorie counts. They all contain the macronutrients (protein, fat, & carbohydrates) as well as fiber and micronutrients (vitamins & minerals) you need to sustain energy and health.

They should not be a “staple” in your diet. They are intended to be used to supplement your diet when you do not have time or opportunity to eat whole foods at mealtimes, OR when you need to give your digestive system a break (detox). You can download the “GUT HEALING DETOX DIET” for free here www.getfitwithkimtoday.com .

TIP: Freeze leftover coffee, herbal teas and juice in ice cube trays to use in smoothies and cooking.

INSTRUCTIONS (for all recipes)

*Use 1 scoop protein powder for women and 1 ½ -2 scoops for men*

Put ingredients in a blender (liquid first) and blend on high for at least one minute until pureed smooth. Enjoy!


http://www.getfitwithkimtoday.com


APPLE PEANUT BUTTER

1 cup unsweetened almond milk1 Fuji Apple1 Tbl. PB2 1 tsp. Cinnamon1 scoop vanilla protein powder1-2 handfuls fresh spinachIce

TROPIC THUNDER

1 cup combined: Mango chunks, Strawberries, Pineapple chunks (fresh or frozen)½ cup unsweetened organic canned Coconut milk1 cup water1 scoop vanilla protein powderHandful spinach

PEACH COBBLER

1 cup unsweetened almond milk1 scoop vanilla protein powder1-2 Peaches (or 1 cup frozen)1 tsp. Ginger¼ tsp. Allspice½ tsp. cinnamon1-3 tsp organic raw honey1-2 stalks Red Swiss chard1 Tbl. milled ground flax seed

CHOCOLATE MOUSE

½ avocado1/3 banana1 Tbl. cocoa powder½ tsp. cinnamon1 fresh Medjool date, pitted 1 cup unsweetened almond milk1 scoop vanilla protein powderHandful Spinach ½ cup brewed coffee

PB & J

1 cup concord dark purple grapes1 Tbl. PB2 powder1 cup unsweetened almond milk2 Tbl. whole grain rolled oats1 scoop vanilla protein powderIce

HUNGER BUSTER

1/3 cup raw macadamia nuts (soaked), add the soaking water too2 fresh Medjool dates, pitted1 cup waterHandful of fresh spinachCinnamon1 scoop vanilla protein powder½ vanilla bean, scraped OR 1 tsp. pure vanilla extractPinch sea salt



STRAWBERRY BLISS

1 cup frozen strawberries1 cup unsweetened almond milk2 handfuls of fresh spinach1 scoop vanilla protein powder

BERRYLISCOUS

1 cup unsweetened almond milk1 scoop vanilla protein powder1 cup BlueberriesHandful Kale1 tsp cocoa powder OR carob powder

DREAMCYCLE

1 cup unsweetened almond milk1 orange, peeled1 Tbl. organic raw honey1 scoop vanilla protein powder1/3 cup raw cashews (soaked & drained)ice

I hope you enjoy the Smoothie Recipe Book.

Need help getting your nutrition on track?

I offer several nutrition services including but not limited to:

* Diet Evaluations

* Nutritional Counseling

* Diagnostic Nutritional Counseling

Let’s schedule a free 30-minute phone consultation to find out which of my services will best suit your goals.

For more information contact me here: www.getfitwithkimtoday.com

Yours in health, Kim Clinkenbeard


http://www.getfitwithkimtoday.com

smoothie - ngng enterprises, inc. all rights...

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