Breakfast Smoothies
Integrative Health Institutes (IHI)
Tamara Trebilcock, ND
Results Make the Difference!
Smoothie Recipes
Ingredient List
Mix and match ingredients from these columns to create a nutritious and delicious smoothie. Use the following recipes to get started or as guidelines for a new creation.
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Protein Sources |
Vitamins/Mineral Sources |
Fiber Sources |
Omega-3 & other Fatty Acids |
| Yogurt | Fruit | Oats | Ground flax seeds |
| Cow’s milk | Vegetables | Whole Grains | Flax seed oil |
| Kefir (fermented milk) | Cow’s milk | Fruits | Nut butters |
| Soy milk - enriched | Kefir (fermented milk) | Vegetables | |
|
Tofu Nut butters |
Soy milk – enriched Yogurt |
Ground flax seeds Psyllium husk powder | |
| Bee pollen | Spirulina | ||
| Nutritional yeast | Nutritional yeast | ||
| Spirulina | |||
| Soy protein powder |
Recipes
The Basic Smoothie1 banana 1 cup frozen fruit 8 oz enriched soy milk (290 calories; 9 g protein) |
Fruit & Veggie Smoothie8 oz enriched soy milk 1 cup frozen fruit 1 cup frozen spinach 1 Tbsp nutritional yeast 1 Tbsp psyllium husk powder (368 calories; 22 g protein)
|
Protein-Rich Smoothie8 oz, 2% cow’s milk 8 oz plain yogurt 3” cube tofu 1 cup frozen strawberries 1 Tbsp nutritional yeast 1 Tbsp spirulina 1 Tbsp soy powder (500 calories; 45 g protein)
|
Power Packed Smoothie8 oz, 2% cow’s milk 8 oz plain yogurt 1 cup frozen fruit 1 Tbsp flax seed oil 1 Tbsp nut butter (606 calories; 22 g protein) |
Directions: combine all ingredients in a blender, blend until smooth (may need to adjust liquid amounts for desired consistency). Hint: add powdered ingredients while blending to prevent clumping and sticking to the sides of the blender.
Ground Flax Seeds: use a coffee or spice grinder to grind whole flax seeds into a smooth flax seed meal, high in fiber and omega-3 fatty acids. |
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