It wasn’t a New Year’s resolution, but it is a change I’ve been working on for a few months: I was tired of feeling lethargic, uncomfortable after every meal and winded walking up a flight or two of stairs.

My thinking was, I’ve never been out of shape (since I was blessed with a higher metabolism than most of my friends), yet I realized as I started recommitting my lifestyle towards healthy choices, I realized I was, in fact, out of shape.

My progress hadn’t been showing for a while but I can feel a change in my energy and I’m definitely aware of what I’m eating and doing constantly. I signed up for a yoga class on Mondays and Wednesdays and the wonders it does for my back are amazing.

I also use MyFitnessPal, a website/app that lets you track your calories and exercise, while being a bit social. So of course I made plenty of friends and today is my 25th straight day to track consistently. (The site posts a status for you every five days mentioning how many days you’ve logged in a row and it’s become a motivating factor for me.) I missed one day when I was first starting and had to start all over! I welcome you all to be my friends if you decide to use it as well, my username is the same as my other social media websites: LaurenRosePR.

Let’s get to the good stuff!

So today I get to pick up my new blender (with a pouring spout! see below) and the purpose was to find some good smoothie recipes since I love smoothies, but there isn’t a Smoothie King around my home. I searched the Internet and some of my favorite sites to find some good, tasty recipes that were doable. Most of these come from Eating Well and Women’s Health, two of my favorite websites. Take a look and see if any of these smoothies speak to you- I’ve been pretty sick lately, so I think I might start out with the Immunity Builder!


Raspberry-Avocado Smoothie (

raspberry avocado smoothie

2 servings

Active Time: 5 minutes

Total Time: 5 minutes


  • 1 avocado, peeled and pitted
  • 3/4 cup orange juice
  • 3/4 cup raspberry juice
  • 1/2 cup frozen raspberries, (not thawed)


  1. Puree avocado, orange juice, raspberry juice and raspberries in a blender until smooth.


Per serving: 249 calories; 14 g fat ( 2 g sat , 9 g mono ); 0 mg cholesterol; 32 g carbohydrates; 0 g added sugars; 3 g protein; 7 g fiber; 14 mg sodium; 625 mg potassium.

Nutrition Bonus: Vitamin C, fiber, folate, potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 fruit, 2 fat

The Tummy Smoother (Women’s Health)


You crunch and Pilates your way to a lean, mean middle, and then digestive woes like water retention, bloating, or constipation sabotage your flat-belly dreams. This stomach-friendly smoothie will help: It contains the enzyme papain as well as potassium, both of which calm an angry digestive system, plus four grams of fiber to tame and flatten an upset tummy. Ginger and mint nix nausea, fend off flatulence, and freshen breath. Bonus: The probiotics in yogurt boost friendly bacteria in your digestive tract to lessen gas.

What You’ll Need
1 c peeled, seeded, cubed papaya
1 c frozen sliced peaches
1 medium pear, cubed, skin optional
1 Tbsp ground flax seed
1 tsp sliced ginger
6 mint leaves
1/2 c low-fat Greek yogurt 6 ice cubes

Garnish with mint after blending.

Makes 3 servings. Per serving: 109 cal, 2 g fat (0.5 g sat), 21 g carbs, 15 mg sodium, 4 g fiber, 4 g protein

The Wrinkle Fighter


This berry-based beautifier will get a thumbs-up from your dermatologist for its skin-smoothing combo: anti-aging vitamin E from wheat germ, sun-damage- fighting omega-3 fatty acids from flax seed, and vitamin C from berries. “Vitamin C is essential for making collagen, tissue that literally holds your skin together and reduces the appearance of fine lines,” says certified dietitian Christine Avanti, author of Skinny Chicks Don’t Eat Salads. Plus, the oleic acid (a type of monounsaturated fat) in avocado has been linked to reducing wrinkles.

What You’ll Need
1 c blueberries
1 c pitted cherries
1/2 c strawberries, hulled
1/4 avocado, peeled and pitted
2 Tbsp wheat germ
2 Tbsp ground flax seed
1/2 c plain low-fat yogurt
1 c ice

Makes 3 servings. Per serving: 153 cal, 5.6 g fat(1 g sat), 23 g carbs, 35 mg sodium, 5 g fiber, 6 g protein

The Immunity Builder


Loaded with boosters like beta-carotene and vitamin C from mango, cantaloupe, and pineapple, this smoothie primes your infection-fighting army for action. “Vitamin C increases the production of white blood cells and antibodies,” says Tanya Zuckerbrot, R. D., author of The F-Factor Diet. Finally, the duo of almonds and almond milk delivers plenty of defense-fortifying zinc.

What You’ll Need
1 c peeled, pitted, cubed mango
1 c chopped cantaloupe
1/2 c cubed pineapple, fresh or canned
1/3 c ground almonds
1/2 c unsweetened almond milk
1 c ice

Garnish with sliced almonds after blending.

Makes 3 servings. Per serving: 150 cal, 6.8 g fat (0.5 g sat), 22 g carbs, 41 mg sodium, 4 g fiber, 4 g protein

The Baby Protector


This prenatal superstar packs the nutrients you need when you’re expecting: Folate from OJ reduces the risk of birth defects, iron in prune juice helps blood carry oxygen to the baby, and calcium in milk helps prevent bone loss, says Cheryl Forberg, R.D., nutritionist for NBC’s The Biggest Loser and the author of Positively Ageless. Blackberries, apricots, and kiwi offer healing vitamin C for a postnatal edge.

What You’ll Need
3 Tbsp frozen orange juice concentrate
1 c frozen blackberries
2 c peeled, cubed kiwis 2 apricots, skin optional
1/2 c skim milk powder
1 c prune juice, frozen in ice cube trays (or 1/2 c prune juice and 1 c ice cubes)

Makes 3 servings. Per serving: 200 cal, 0.6 g fat (0 g sat), 45 g carbs, 78 mg sodium, 6 g fiber, 6 g protein



The Hunger Killer


This hearty blend is stocked with filling fiber from fruit and protein from tofu. “Fiber helps you feel full without contributing tons of calories, and protein is the most satiating nutrient,” says WH advisor Lisa Drayer, R. D., author of The Beauty Diet. Get added ammunition from the omega-3 fatty acids in flax seed oil. “Omega-3’s help increase your metabolic rate and burn fat,” Avanti says. “They’ve also been found to reduce the size and number of fat cells, especially in the belly.”

What You’ll Need
1 c strawberries, hulled
1 c cubed mango
1 lime, peeled and seeded
2 Tbsp flax seed oil
1/2 c silken tofu (1/4 of a package)
1 1/2 c ice

Makes 3 servings. Per serving: 165 cal,10 g fat(1 g sat), 18 g carbs, 6 mgsodium,3 g fiber, 3 g protein



The Energy Booster


Potassium-rich bananas deliver energizing carbs, while protein powder and peanut butter give you energy to get through the three o’clock slump. Pantothenic acid, a B vitamin in yogurt and honey, helps convert food into fuel. Iron-rich wheat germ and cinnamon up blood oxygen levels so you won’t get winded during your midday workout.

What You’ll Need
2 frozen bananas, peeled and chopped
2 scoops chocolate protein powder
2 Tbsp peanut butter
2 Tbsp wheat germ
1 tsp cinnamon
1 Tbsp honey
3/4 c low-fat Greek yogurt
4 Tbsp skim milk powder 2 c ice

Makes 3 servings. Per serving: 294 cal,7 g fat(2 g sat), 38 g carbs, 102 mgsodium,4 g fiber, 25 g protein

Green Smoothie


Get your daily dose of dark leafy greens any time of day with this delicious green smoothie. Ground flaxseed adds omega-3s. Pour any extra into a freezer-pop mold and have it later as a frozen green smoothie pop.


  • 2 ripe medium bananas
  • 1 ripe pear or apple, peeled if desired, chopped
  • 2 cups chopped kale leaves, tough stems removed (see Notes)
  • 1/2 cup cold orange juice
  • 1/2 cup cold water
  • 12 ice cubes
  • 1 tablespoon ground flaxseed (see Notes)


  1. Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.


  • Notes: Choose organic kale when possible. Nonorganic can have high pesticide residue.
  • Look for ground flaxseeds (or flaxmeal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.


Per serving: 240 calories; 3 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 5 g protein; 8 g fiber; 38 mg sodium; 987 mg potassium.

Nutrition Bonus: Vitamin A (210% daily value), Vitamin C (208% dv), Potassium (28% dv), Magnesium (21% dv), Folate (18% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 fruit, 1 vegetable

Tofu Tropic Smoothie



  • 2 cups diced frozen mango
  • 1 1/2 cups pineapple juice
  • 3/4 cup silken tofu
  • 1/4 cup lime juice
  • 1 teaspoon freshly grated lime zest


  1. Combine mango, pineapple juice, tofu, lime juice and lime zest in a blender; blend until smooth. Serve immediately.


Per serving: 254 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 54 g carbohydrates; 0 g added sugars; 6 g protein; 3 g fiber; 10 mg sodium; 714 mg potassium.

Nutrition Bonus: Vitamin C (149% daily value), Vitamin A (37% dv), Folate (27% dv), Potassium (21% dv), Magnesium (17% dv)

Carbohydrate Servings: 3 1/2

Exchanges: 3 fruit, 1/2 medium-fat meat

Banana Spice Smoothie


This healthy banana smoothie is made with vanilla kefir and spiked with warming spices.


  • 2 ripe bananas
  • 2 cups vanilla kefir (see Tip)
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • 1/8 teaspoon ground allspice
  • 12 ice cubes


  1. Combine kefir, bananas, cinnamon, nutmeg, allspice and ice cubes in a blender; blend until smooth. Serve immediately.


  • Tip: Kefir is a drinkable yogurt found in the dairy section of most supermarkets, it supplies a healthy amount of protein and calcium and good-for-you probiotics.


Per serving: 283 calories; 5 g fat ( 3 g sat , 0 g mono ); 16 mg cholesterol; 56 g carbohydrates; 15 g added sugars; 10 g protein; 6 g fiber; 98 mg sodium; 427 mg potassium.

Nutrition Bonus: Calcium (35% daily value), Vitamin C (17% dv)

Carbohydrate Servings: 3

Exchanges: 1 1/2 fruit, 1 reduced-fat milk, 1 carbohydrate (other)

Coffee-Banana Tofu Shake


Start your morning off right with this protein-rich shake.


  • 1 1/4 cups low-fat milk
  • 1/2 cup silken tofu, (if using a shelf-stable box, choose soft), drained
  • 1 ripe banana
  • 1-2 tablespoons sugar
  • 2 teaspoons instant coffee powder, preferably espresso
  • 2 ice cubes
  • Ground cinnamon, (optional)


  1. Combine milk, tofu, banana, 1 tablespoon sugar, coffee powder and ice cubes in a blender. Blend until very frothy. Taste and add more sugar, if needed. Pour into glasses and sprinkle with cinnamon, if desired. Serve immediately.


Per serving: 189 calories; 4 g fat ( 1 g sat , 1 g mono ); 9 mg cholesterol; 30 g carbohydrates; 10 g protein;2 g fiber; 108 mg sodium; 243 mg potassium.

Nutrition Bonus: Calcium (19% daily value).

Carbohydrate Servings: 2

Exchanges: 1 fruit, 1 reduce-fat milk

2 Comments on “11 Smoothies That Will Keep You Healthy

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