Comprehensive Nutritional Smoothie
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 599.6
- Total Fat: 26.9 g
- Cholesterol: 32.5 mg
- Sodium: 210.3 mg
- Total Carbs: 66.3 g
- Dietary Fiber: 14.8 g
- Protein: 33.0 g
View full nutritional breakdown of Comprehensive Nutritional Smoothie calories by ingredient
Introduction
This is my Comprehensive Nutritional Smootie, for you CNS! It's meant to be a healthy, fully rounded nutritional source, derived mostly from fruits, vegetables, nuts, and healthy oils- and to eliminate what are known as "food emergencies". The idea is to start with a base of "greens"(leafy) and "browns" (nuts,seeds), then add the fruits you see fit based on what you prefer. For my smoothies, I try to chop and freeze any kale, spinach, strawberries, mangoes, and melons I may be using beforehand, and I avoid using ice, as the frozen greens and fruits generally provide the frozen water crystals needed. This recipe is large and meant to give two people two servings each, I make it in two batches in my Blendtec, first the base of the greens, browns, oils, powders, and juices- then siphon off half to freeze as starting materials for next time, add frozen fruit to remaining half and blend, serve. To make only one single sitting serving for two, scale everything down by appox half. You may desire more fruit if it is too "green" or "brown" for you. :] This is my Comprehensive Nutritional Smootie, for you CNS! It's meant to be a healthy, fully rounded nutritional source, derived mostly from fruits, vegetables, nuts, and healthy oils- and to eliminate what are known as "food emergencies". The idea is to start with a base of "greens"(leafy) and "browns" (nuts,seeds), then add the fruits you see fit based on what you prefer. For my smoothies, I try to chop and freeze any kale, spinach, strawberries, mangoes, and melons I may be using beforehand, and I avoid using ice, as the frozen greens and fruits generally provide the frozen water crystals needed. This recipe is large and meant to give two people two servings each, I make it in two batches in my Blendtec, first the base of the greens, browns, oils, powders, and juices- then siphon off half to freeze as starting materials for next time, add frozen fruit to remaining half and blend, serve. To make only one single sitting serving for two, scale everything down by appox half. You may desire more fruit if it is too "green" or "brown" for you. :]Number of Servings: 4
Ingredients
-
3 cup kale - Glory chopped kale, fresh
2 cup Spinach, frozen
1 cup, shredded Romaine Lettuce (salad)
1 oz Cashew - Raw (~1oz, 1/4 cup, or 28g) (by LUCKLYS)
20 grams Peanuts, all types, dry-roasted (with salt)
1 serving snack, Raw Pumpkin Seed kernels 1/4 cup (by HONIBERRY)
26 gram(s) Bob's Red Mill - Chia seeds - 1Tbsp=13g
.7 oz Almonds (1 oz-28 almonds)(5 almonds=.2 oz)
2 serving EAS whey protein - 1 scoop=30gr or 23gr of dry powder = protein and 130 calories
10 oz Fage Total 0% Fat Free Plain Greek Yogurt
2 tbsp Coconut Oil - Nature's Way Pure Extra Virgin
.5 tsp Turmeric, ground
1 cup, unthawed Blueberries, frozen (unsweetened)
1.5 cup, unthawed Strawberries, frozen, unsweetened
1.5 cup, diced Pineapple, fresh
2 serving Trader Joe's Frozen Mango Chunk 16 pcs (by CAT95814)
6 oz Bolthouse Farms Carrot Juice
8 oz Bolthouse - Green Goodness (by RUN_KELLI)
4 fl oz Orange Juice
.5 fruit without skin and seeds Avocados, California (Haas)
Tips
Don't strain your blender too much! If it sounds like its having a hard time, pour half of the mix out, add a bit of juice, then slowly re-add remaining half until it's a consistency that works for you.
Directions
-Have all greens chopped and frozen beforehand. Lettuce doesn't need to be prepped this way and is optional for the recipe in general. I like it, you may not.
-Add all greens to the bottom of the blender.
-Add any nuts and seeds at this time. I prefer raw, unsalted options generally and recommend pumpkin seeds and cashews above all else, as they are loaded in protein, healthy fats that make the drink creamier, and they have the least dominating flavors of the nuts/seeds, opposite to peanut which may completely overtake your drink so perhaps don't use it or go very light at first. Chia seeds are also essential for me and a staple ingredient in my drinks.
-Add 2 tbs organic coconut oil. Adds healthy calories for energy in the form of MCT oils and makes drink more buttery/creamy.
-Add half a regular sized Avocado. Loads of energy in form of healthy fats. Really creams up the drink.
-Add 2 80cc scoops of protein powder. I'm using a whey and soy isolate combination powder.
-Add about 10oz greek yogurt. Easy additional protein source, and makes the drink smoother.
-Add any other powders at this time. I like organic Turmeric powder for an added kick in taste, just a pinch- half a tsp.
-Add berries- 1 cup frozen blueberries, 1.5 cup preferably cut and frozen strawberries.
-Add 4-6oz carrot juice and 6-8oz Green Goodness Juice
-Blend well, be sure to blend multiple times if needed to fully break leafy bits and nutty chunks down into one drink. Will be very runny most likely at this point. I like to save half of this "Base" in the freezer, as a quick start for next time's smoothie.
-Add remaining frozen fruits (1.5 cups diced pineapple, and about 2 cups diced mango)
-Add a bit more juice (4oz Orange juice or other real juice cocktail. The Ocean Spray Cran's work pretty well and the Tropicana Cocktails are great.
You may prefer a fruitier, either less green, or brown version of the smoothie- that's. Simply add a bit less Kale or Spinach, a more mild-flavored type of Kale like Red or Dinosaur Kale, add less peanuts or opt them out fully for cashews only, add less nuts in general, add more strawberries as the tart flavor will cut the nuts, or finally add more of all fruits in general, an extra scoop or handful of pineapple and mango especially.
I have a very large blender that can hold about 90oz, yours may not. If it's ever too full and not blending properly, a trick I use is to pour exactly half out into a large cup or jar so the blender has an easier time, then slowly pour the other half back in until it's one uniform consistency.
Thank you and I hope you enjoy!
Serving Size: Makes 4 ~25oz servings
-Add all greens to the bottom of the blender.
-Add any nuts and seeds at this time. I prefer raw, unsalted options generally and recommend pumpkin seeds and cashews above all else, as they are loaded in protein, healthy fats that make the drink creamier, and they have the least dominating flavors of the nuts/seeds, opposite to peanut which may completely overtake your drink so perhaps don't use it or go very light at first. Chia seeds are also essential for me and a staple ingredient in my drinks.
-Add 2 tbs organic coconut oil. Adds healthy calories for energy in the form of MCT oils and makes drink more buttery/creamy.
-Add half a regular sized Avocado. Loads of energy in form of healthy fats. Really creams up the drink.
-Add 2 80cc scoops of protein powder. I'm using a whey and soy isolate combination powder.
-Add about 10oz greek yogurt. Easy additional protein source, and makes the drink smoother.
-Add any other powders at this time. I like organic Turmeric powder for an added kick in taste, just a pinch- half a tsp.
-Add berries- 1 cup frozen blueberries, 1.5 cup preferably cut and frozen strawberries.
-Add 4-6oz carrot juice and 6-8oz Green Goodness Juice
-Blend well, be sure to blend multiple times if needed to fully break leafy bits and nutty chunks down into one drink. Will be very runny most likely at this point. I like to save half of this "Base" in the freezer, as a quick start for next time's smoothie.
-Add remaining frozen fruits (1.5 cups diced pineapple, and about 2 cups diced mango)
-Add a bit more juice (4oz Orange juice or other real juice cocktail. The Ocean Spray Cran's work pretty well and the Tropicana Cocktails are great.
You may prefer a fruitier, either less green, or brown version of the smoothie- that's. Simply add a bit less Kale or Spinach, a more mild-flavored type of Kale like Red or Dinosaur Kale, add less peanuts or opt them out fully for cashews only, add less nuts in general, add more strawberries as the tart flavor will cut the nuts, or finally add more of all fruits in general, an extra scoop or handful of pineapple and mango especially.
I have a very large blender that can hold about 90oz, yours may not. If it's ever too full and not blending properly, a trick I use is to pour exactly half out into a large cup or jar so the blender has an easier time, then slowly pour the other half back in until it's one uniform consistency.
Thank you and I hope you enjoy!
Serving Size: Makes 4 ~25oz servings
