SusanArruda.com

Egg Nog Smoothie

by Susan Arruda

Yield: 1 Serving

INGREDIENTS

1/2 cup light eggnog
1/2 banana
1/3 cup Greek yogurt
1/2 tsp. Cinnamon
1/8 tsp. Nutmeg
Ice cubes

PREPARATION

Blend thoroughly using a blender.
Sprinkle with additional cinnamon, if desired, and add a cinnamon stick.


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Pumped Up Pumpkin Protein Spice Smoothie

by Susan Arruda

YIELD: 1

  Packs a protein punch with an abundant antioxidant boost!

Packs a protein punch with an abundant antioxidant boost!

INGREDIENTS

½ cup unsweetened pumpkin

½ cup Greek yogurt

¼ cup skim milk

¼ cup rolled oats

1 tbsp. steel cut oats

1 tbsp. ground flax, chia or amaranth seeds

½ tsp. pumpkin pie spice OR the following spices:

¼ tsp. cinnamon, ¼ tsp. ginger, 1/8 tsp. ground cloves, 1/8 tsp. allspice or nutmeg

Sweeten to taste with honey, maple syrup, agave nectar or other sweetener of choice.

Add ice cubes, if desired

Optional: Top with Greek yogurt after blending and sprinkle with cinnamon


PREPARATION

Put all ingredients in a blender or magic bullet and mix until smooth.

Pour and serve. Top with Greek yogurt and sprinkle with cinnamon, if desired.

* Nutritional info below does not include sweetener


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Chocolate - Coffee Smoothie

by Susan Arruda

YIELD: 1 Serving

  Pop it in your blender cup to take it on the go!

Pop it in your blender cup to take it on the go!

INGREDIENTS:

1/2 cup chocolate milk (or cold brewed coffee)

1-2 tsp. instant coffee

2 tbsp. Greek yogurt

1/2 scoop chocolate protein powder or ¼ cup instant skim milk powder

1/3 cup of rolled oats (can be omitted if you simply want a lighter drink)

Ice cubes

Optional: Sprinkle with dark cocoa

PREPARATION:

Place in a blender and whip for 30-60 seconds.

Pour and serve.

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Banana Blast Breakfast
(or anytime) Smoothie

by Susan Arruda

YIELD: Serves 1

INGREDIENTS:

1 small banana
½ cup skim milk
½ scoop of vanilla flavoured protein powder OR ¼ cup of skim milk powder
2 tbsp. plain Greek yogurt
2 tbsp. rolled oats
1 tbsp. natural peanut butter
½ tsp. ground flax seeds
Ice cubes
Optional: Agave nectar or honey to taste.

 

PREPARATION:

Blend all ingredients together in a blender or magic bullet. Sweeten with agave nectar to taste, if desired.
For a thicker smoothie, use more ice and/or more rolled oats.

VARIATION

Use low fat chocolate milk and chocolate protein powder for a yummy chocolaty twist.

THE IMPORTANCE OF BREAKFAST:

A sound breakfast allows you to start your day off right nutritionally, fuels you with energy and sets you up for a great, healthy start to your day. Don’t leave home without it! Think of your first meal of the day as the foundation of your daily dietary success. Against popular belief, not eating breakfast does not save on calories as missing breakfast often leads to feeling famished and overeating at some point later on in the day, often in the evening, when your metabolism is slowing down and preparing for sleep.

For those mornings that you anticipate to be extremely rushed, either for yourself and/or your children, pre-mix all ingredients in an individual serving size blender with the exception of the ice cubes and eliminate the excuse of having no time for breakfast. Set yourself up for success with this fast and nutritious on-the-go breakfast option.

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Anytime Antioxidant Berry Boost Smoothie

by Susan

YIELD: 1 Serving

INGREDIENTS:

  • 3/4 cup fresh or frozen raspberries, blueberries (or mixed berries of choice)
  • 1/2 cup Greek yogurt or Kefir 
  • 1/3 to 1/2 cup pure, unsweetened pomegranate juice
  • 1 tsp. ground chia seeds
  • 1 tbsp. honey (or to taste), if desired

Power add-on options: 1 tsp. Acai powder, ashwagandha root powder, camu camu powder, or other powerful antioxidant concentrate powder from your local health food store. 

PREPARATION:

Combine all ingredients into a blender and mix until smooth.
Serve and garnish with fresh mint or sprinkle with dried mint.

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Rad Punch 
Vitamin C Booster

by Susan

YIELD: 2 servings

Contains over 40% of Vitamin C RDA!

INGREDIENTS:

1 cup pomegranate juice
1/2 cup sparkling water
3 radishes
3-5 strawberries, fresh or frozen

Ice cubes, if desired

PREPARATION:

Mix all ingredients together in a blender and puree until smooth and serve.

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Energizing Citrus Aloe Smoothie

YIELD: 1 Serving

 

INGREDIENTS

1 small mango (ataulfo type)
4-6 strawberries
1 small banana
1/3 cup plain Greek yogurt, kefir or probiotics yogurt
1/4 cup aloe juice (IASC certified) (or apple juice or water, if unavailable)
ice cubes

PREPARATION

                                                                                Ataulfo mango (left), tommy atkins (right)                    

                                                                            Ataulfo mango (left), tommy atkins (right)                  

Blend all ingredients together in a blender until smooth.

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Throat Soother Smoothie
Over 100% RDA of Vitamin A

By Susan

YIELD: 1 Serving

INGREDIENTS:

1 cup packed spinach leaves
2 radishes
1/2 cup of pomegranate juice (or other pure unsweetened juice)
juice from 1/2 lemon
1/4 cup Aloe Vera juice * (We used Ultimate Aloe with Aloe barbadensis whole leaf solids of 200:1)
Ginger root - 1-2 inches of fresh root, finely grated
Turmeric- 1 inch of fresh root, finely grated or 1/2 tsp. dried spice
Lemon rind, grated from 1/2 lemon
1/2 tsp. coriander
1 tbsp. honey
Optional: Ice cubes

PREPARATION:

Blend all ingredients in a blender until smooth.

*Purchase Aloe juice with the International Aloe Science Council IASC aloe vera seal which ensures truth in labelling.


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Pure and Natural Protein Power Smoothie

 

YIELD: 1 serving

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INGREDIENTS:

Tofu -1/2 cup (approximately 100g) (we used firm)
Plain Greek yogurt - 1/3 cup
Peanut butter - 1-2 tbsp.
1/2 banana
Low fat milk of choice - 1/2 cup
1 tsp. ground amaranth seeds (or flax, if unavailable)
Ice cubes, and honey to taste, if desired

PREPARATION:

Place all ingredients in a blender and whip until smooth.

Optional: sprinkle with cinnamon and granola.

 

 


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Sweet and Sour Fruit Power Smoothie

By Susan Arruda

YIELD - 2 Servings

INGREDIENTS:

2 cups packed spinach
6 medium strawberries, fresh or frozen
1/2 grapefruit
1 cup chopped pineapple, fresh or frozen
1/2 cup pomegranate juice (or pineapple)
1-2 tsp. freshly minced ginger root
Ice cubes, if desired

PREPARATION:

Combine all ingredients in a blender or food processor and blend until smooth. Serve.

Sweet and Sour Fruit Power Smoothie
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Great Fruit Grapefruit Smoothie

By Susan Arruda

YIELD: 2 Servings

INGREDIENTS:

1 grapefruit (We also included a spear of grapefruit rind)
2 kiwi
1/4 cup blueberries
1 tbsp. honey
ice cubes



PREPARATION:
Combine all ingredients in a blender or food processor and blend until smooth.

Great Fruit Grapefruit Smoothie


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Berry Fruity Fun Smoothie (Frosty)

By Susan Arruda

YIELD: 1

INGREDIENTS:

1/2 cup pineapple
1/2 cup mango
1/2 cup strawberries
1/2 cup coconut water
1/2 cup pure pomegranate juice

PREPARATION:

Combine all ingredients in a blender and whip until smooth.

Berry Fruity Fun Smoothie (Frosty)


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Creamy Tropical Power Smoothie

By Susan Arruda

YIELD: 2 servings

INGREDIENTS:

1/2 cup pineapple juice
1/2 cup coconut water
1 cup pressed spinach leaves
1/2 cup pineapple chunks, fresh or frozen
1/2 cup mango chunks, fresh or frozen
1/4 of an avocado
1 tbsp. honey, if desired
ice cubes

PREPARATION:

Blend all ingredients together in a blender or food processor until smooth.

Creamy Tropical Power Smoothie

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Watermelon Splash Smoothie

By Susan Arruda

YIELD: 2 servings

INGREDIENTS:

2 cups chopped watermelon
6 strawberries
1/2 cup pomegranate juice
1 radish
Ice cubes, if desired

PREPARATION:

Combine all ingredients in a blender and puree until smooth.

Watermelon Splash Smoothie
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Green Supreme Smoothie

By Susan Arruda

YIELD: 2 Servings

INGREDIENTS:

3 inches/5 cm of zucchini, sliced or roughly chopped
4 inches/10 cm of cucumber
2 celery stalks
Minced ginger root, approx. 1-2 inches ginger (1-2 tsp. minced)
1/2 lemon, skin & seeds removed
1/2 cup loosely packed parsley
1 cup packed kale or spinach
1-2 tbsp. honey
Ice cubes, if desired


PREPARATION:

Combine all ingredients in a high powered blender and mix until smooth. 

Green Supreme Smoothie


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Chocolate Banana Smoothie

By Susan Arruda

YIELD: 2 Servings

INGREDIENTS:

1 cup low-fat chocolate milk
1 banana (frozen or fresh)
1 tbsp. cocoa powder
2 tbsp. plain Greek yogurt
2 tsp. ground flax
Optional: 2 tsp. instant coffee

PREPARATION:

Combine all ingredients in a blender or magic bullet and blend until smooth.

Chocolate Banana Smoothie
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Raspberry Mint Smoothie

By Susan Arruda

YIELD: 1 Serving

INGREDIENTS:

1 cup frozen or fresh raspberries
1/2 cup pomegranate juice
1/3 cup Greek yogurt
2-3 fresh mint leaves, to taste, or 1/4-1/2 tsp. dried
Ice, if desired, although not necessary if using frozen berries
Garnish with fresh mint leaves

PREPARATION:

Combine all ingredients in a blender or food processor and blend until smooth.

Raspberry Mint Smoothie
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Creamsicle Smoothie

By Susan Arruda

YIELD: 2 Servings

INGREDIENTS:

1 orange, peeled
2 cups cubed cantaloupe
1 cup mango (fresh or frozen)
1/2 cup orange juice
Ice cubes, to preferred taste/thickness

PREPARATION:

Combine all ingredients in a blender or food processor and whip together until smooth.

Creamsicle Smoothie
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Red Velvet Smoothie

By Susan Arruda

Carries a great shot of Manganese and Vitamin C, along with intense flavour!

YIELD: 2 servings

INGREDIENTS:

1 cup raspberries (or strawberries, pitted cherries or combination), fresh or frozen*
1 large cube of seedless watermelon equivalent to approximately 1 cup (freeze for 60 mins. or longer prior to making, if desired)
1/2 cup pure unsweetened pomegranate juice (or cranberry juice)
1/2 cup plain Greek yogurt
Optional: Add 1 scoop of vanilla protein powder for a protein boost
Optional: Sprinkle a dash of cinnamon or fresh mint leaves
*Frozen fruit is desirable when making smoothies as it adds to the chill factor as well as making it thicker.

PREPARATION:

Whip all ingredients in a blender until smooth. Serve and garnish with fresh fruit or fresh a fresh mint leaf.

 

Red Velvet Smoothie
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Party Piña Colada

By Susan Arruda

YIELD: 1 Serving

INGREDIENTS:

½ -3/4 cup coconut milk
1 cup diced pineapple (fresh or frozen)
1/4 tsp. coconut extract
Ice cubes if not using frozen pineapple


 

PREPARATION:
Combine all ingredients in a blender and whip until smooth.

Party Piña Colada


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Rainbow Skittles Smoothie

By Susan Arruda

YIELD: 2 Servings

INGREDIENTS:
1 cup strawberries (fresh or frozen)
1 cup cantaloupe
1/2 banana (fresh or frozen)
1 small kiwi, scrubbed and quartered
1/2 cup blueberries (fresh or frozen)
1/2 cup blueberry pomegranate juice or pure unsweetened grape juice
Ice cubes

PREPARATION:
Combine all ingredients in a blender and whip until smooth.

Rainbow Skittles Smoothie
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Can't believe it's Quinoa Smoothie!

By Susan Arruda

YIELD: 1-2 Servings

INGREDIENTS:

1 cup packed spinach
1/2 cup cooked quinoa
1/2 cup cubed pineapple, frozen or fresh
1/2 banana , frozen or fresh
1/2 lemon, skin & seeds removed
1/2 cup coconut water
1/4 tsp. maca root powder
ice, crushed, to taste
Optional : 1 tbsp. honey
Ice cubes, if not using frozen fruit

PREPARATION:

Combine all ingredients together in a blender and whip until smooth.

Can't believe it's Quinoa Smoothie!
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The Real Deal - Pumpkin Spice Latté

By Susan Arruda

YIELD: 1 Serving

INGREDIENTS:

Double shot espresso 2 oz./60 ml
3/4 cup milk of choice (I used skim)
1 tbsp. pure, unsweetened pumpkin
1 tbsp. plain Greek yogurt
1 tbsp. maple syrup
1 tsp. vanilla extract (or caramel)
1/4 tsp. pumpkin pie spice (a blend of cinnamon, ginger, nutmeg, allspice, and cloves)
After blending, sprinkle with a dash of cinnamon and 1/4 tsp. to 1/2 tsp. *hemp hearts

PREPARATION:

Combine all ingredients together in a blender, with the exception of the hemp hearts and cinnamon, and whip together until smooth.

VARIATION: This latté can be served either as a hot or an iced latté by chilling the espresso or heating the milk ingredients.

*Hemp hearts are considered to be a healing, power food. They are the most concentrated and balanced source of proteins, essential fats, and vitamins in nature. Hemp hearts are vegan and gluten free and can provide you with a complete protein and a balanced ratio of omega-3 and omega-6 essential fatty acids. They contain many B vitamins, vitamins A, D and E, calcium, sodium, iron and dietary fiber.  One tbsp. contains approx. 56 calories with 3 g of protein. Some of the many benefits reported through studies include: increased energy, curbs cravings and helps control blood sugars, aids in digestion, lowers blood pressure and improves circulation, strengthens the immune system, etc.

The Real Deal - Pumpkin Spice Latté
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Eggcellent Eggnog Latte

By Susan Arruda

Avoid chemicals and artificial additives by making your own. 

YIELD: 1 Serving

INGREDIENTS:

2-3 shots of espresso (1/4 cup = 2 shots) 30 ml = 1 shot
2/3 cup eggnog - buy organic - grass fed eggnog also now available by Rolling Meadow Dairy brand
¼ cup Greek yogurt
2 tsp. pure maple syrup (can be omitted, if preferred)
Splash of pure vanilla or maple extract (approx. ½ tsp.)
Dash of cardamom, nutmeg, or cinnamon
Sprinkle with 1/2-1  tsp. hemp hearts

PREPARATION:

Heat the eggnog in a saucepan and whisk until heated or use an immersion blender.  Add the Greek yogurt, brewed espresso and remaining ingredients (except the hemp hearts).  Whip until smooth. Pour into a mug and sprinkle with hemp hearts. Sprinkle with additional cardamom, nutmeg or cinnamon, if desired.

Eggcellent Eggnog Latte
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Genuine Gingerbread Cappuccino

By Susan Arruda

YIELD: 1 Serving

INGREDIENTS:

1/2 cup milk of choice (we used skim)
2 shots of freshly brewed espresso (2oz/1/4 cup)
1/4 cup of strained Greek yogurt (or omit and use 1/4 cup more milk)
1 tbsp. Maple syrup or gingerbread syrup (we used Le Sirop De MONIN purchased at the Liquor store - It does not contain any liquor)
1/8 tsp. of dried ginger spice
Pinch of nutmeg
Pinch of cardamom or cinnamon

 

PREPARATION:

Heat milk and add to espresso.
Place in a blender or use an immersion blender and add the remaining ingredients.
Whip until thoroughly blended and froth has resulted.
Pour into a mug and sprinkle with a light dusting of cinnamon.

Genuine Gingerbread Cappuccino
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Perfect Protein Peppermint Latte

By Susan Arruda

YIELD: 1 Serving

INGREDIENTS:

2-3 shots of espresso (30 ml/1 oz. equals 1 shot)
3/4 cup milk of choice 
1 tbsp. honey
1/4 cup strained, Greek yogurt
1/8 tsp. peppermint extract

PREPARATION

Heat milk in a saucepan and add hot espresso.
Place in a blender or using a hand held mixer, add the remaining ingredients and whip until thoroughly blended and froth has resulted.
Pour into a mug and sprinkle with a light dusting of cocoa powder, if desired. Use a peppermint flavoured candy cane as a stir stick!

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Perfect Protein Peppermint Latte
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Kaboom Kefir Energy Smoothie

By Zuzana Samkova

YIELD: 2 Servings

INGREDIENTS:

1 cup kefir
1-2 bananas (frozen bananas are a great option here)
1-2 heaping tbsp. cocoa powder
1 tbsp. instant coffee
1-2 tbsp. flax seeds or flax meal
1 tbsp. coconut butter or coconut oil
Pinch of sea salt
Splash of pure vanilla extract
Optional - raw egg (included in the nutrition info.) *
Ice cubes, if not using frozen bananas

PREPARATION:

Combine all ingredients in a blender and whip until smooth.

*A note about RAW EGGS:
In pursuit of extra energy, protein and additional nutrients, athletes, weightlifters or health conscience people simply looking for extra energy will often add protein to shakes and smoothies. One common approach is to mix raw eggs in with the drink/smoothie, Rocky style. Eggs are a power food containing high levels of protein along with other valuable nutrients and vitamins. With 6 grams of the highest quality protein and 14 key nutrients, eggs provide the energy needed to keep you going. They are a natural choice for a healthy, active lifestyle.

EGG NUTRITION
One large egg contains 6 g of protein and only 70 calories. Eggs also contain high levels of vitamin A, with around 270 IU per large egg. Vitamin A helps in cell development, tissue repair, eyesight, blood health and many other bodily functions. You'll also get omega-3 fatty acids from eggs, substances linked with a healthy heart and blood circulation.

EGG SAFETY
The Food and Drug Administration recommends avoiding all products that contain raw, unpasteurized eggs. Store-bought products contain pasteurized eggs, which makes them safe to eat. However, consuming raw eggs in shakes exposes you to the possibility of contracting the bacterial infection salmonellosis.

SALMONELLA
The bacterial infection salmonellosis presents the main health risk with raw eggs.

CONSIDERATIONS
If you want to add eggs to your shakes and smoothies, use eggs that have been pasteurized while still in their shells. According to the FDA, an increasing number of stores offer pasteurized eggs. The pasteurization process kills most forms of bacteria found in the raw eggs, making them much safer to eat raw. However, to be safe, you should still cook the eggs if possible, particularly if you are serving them to young children or pregnant women. A dried or liquid egg substitute offers a safe alternative for your smoothies.

 

Read about eggs here. (click to redirect)

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Black Forest Protein Smoothie

By Susan Arruda

YIELD: 1 Serving
 

INGREDIENTS:

1 cup low fat chocolate milk
1 scoop chocolate protein powder
1 tbsp. pure cocoa powder
1 cup packed spinach or kale leaves
1/2 cup blackberries
Optional: shaved dark chocolate

PREPARATION:
Combine all ingredients in a blender and whip until smooth.

Black Forest Protein Smoothie
Black Forest Protein Smoothie
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Iced Latte

By Susan Arruda

YIELD: 1 Serving

INGREDIENTS:

Ice cubes
3/4 cup low-fat milk
2 shots of brewed (2 fl. oz./60 ml) espresso (allow to cool) OR you can choose to use 1/4 cup of very strong coffee, cooled
1 tsp. (or to taste) cane sugar, maple syrup, honey, agave nectar, or other sweetener of choice.

PREPARATION:

Fill a glass 3/4 full with ice cubes. Add the milk of choice and the espresso. Add the sugar of choice, if desired, and stir together to mix thoroughly.
Optional: For a blended latte, place all the above ingredients into a blender and pulse until ice is crushed and the drink is blended together well.

Iced Latte
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