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1. If your mouth is sore, skip the fruit that contains small seeds, such as berries. These tiny seeds can irritate a sore mouth. Instead add in another fruit such as a banana, peach, nectarine, or pear. Also, skip the flax seeds if your mouth is sore.
2. NEVER use raw eggs in a smoothie.
3. Thoroughly wash all raw fruits and vegetables before using them in a smoothie. If your white blood cell count is low (you are immune-compromised), be sure to check with your medical care team that it is OK to eat raw fruits and vegetables.
4. Prepare ingredients and place in the blender.
5. Blend ingredients together to desired consistency, adding additional liquid if needed. Depending on the 'strength' of your blender, you may need more or less liquid to make the mixture blend.
6. You can use frozen fruit instead of fresh. This will make a thicker smoothie.
7. For tofu, try a brand such as Mori-Nu. This type of tofu, which is sealed in rectangular, 12-ounce boxes, does not need to be refrigerated until it is opened. Look for it on the regular store shelf, possibly in the 'health food' aisle of your grocery store. Do refrigerate any left over portion of tofu after you open it at home.
8. If you can't finish your smoothie, store unused portion in the refrigerator or freezer. Re-blend later that same day to enjoy the rest of your smoothie (Do not store in the refrigerator for more than a day).
9. In any of these recipes, use whichever liquid you like. Try soy milk, rice milk, almond milk, oat milk, other grain milk, or regular non-fat milk. Vigor Aid and Balance are two fortified soy based 'milks' to try. Liquid supplements such as Ensure or Boost prosure (vanilla) can be used as well.
Note: Calorie and protein values are approximate and vary slightly, depending on which liquid base you use.
Banana Oatie 1/3 to 1/2 cup cooked oatmeal, chilled 1 banana (frozen if thicker smoothie is desired) 1 cup liquid base (milk, soy milk, Ensure, etc.) 1 tablespoon wheat germ 1 tablespoon honey 1 teaspoon vanilla extract (425 calories; 16g protein; 4g fat)
Raspberry Smoothie Delight 1/2 cup cooked, cooled white or brown rice 1 ripe banana 1 cup frozen raspberries 1 tablespoon ground flax seeds 1/2 cup plain low fat organic yogurt or soy yogurt 1/2 cup liquid base (milk, soy milk, Ensure, etc.) (669 calories; 18g protein; 8g fat)
Bursting Blueberries 1/2 package tofu (see #7. above, under 'Smoothie Making Made Easy'; this is about 6 oz of tofu) 1 banana 1/2 cup fresh or frozen blueberries 1 tablespoon canola, almond, or avocado oil 1 cup liquid base (milk, soy milk, Ensure, etc.) (470 calories; 23g protein; 22g fat)
Pineapple Power Shake 1 cup orange juice 1/2 cup pineapple juice 1/2 cup lowfat organic cottage cheese 1/2 cup liquid base (milk, soy milk, Ensure, etc.) (306 calories; 20g protein; 2g fat)
Berry Blast Shake 1/2 cup uncooked oats 1 banana 8 strawberries (fresh or frozen) 1 tablespoon ground flax seeds 1 cup frozen mixed berries (any type) 1 cup liquid base (milk, soy milk, Ensure, etc.) (649 calories; 21g protein; 13g fat)
Super Smoothie 1 cup liquid base (milk, soy milk, Ensure, etc.) 1/2 cup lowfat plain organic yogurt or soy yogurt 2 tablespoons protein powder (any type) 1 tablespoon almond butter 1 tablespoon ground flax seeds 1 tablespoon canola, almond, or avocado oil 1 banana (684 calories; 33g protein; 29g fat)
'Pina Colada' Power Smoothie 1 cup coconut/pineapple nectar 1 cup milk, soy milk or ensure 1 banana 1/4 cup frozen strawberries 1 tablespoon ground flax seeds 1 tablespoon protein powder (any type) (419 calories; 19g protein; 6g fat)
Cinna-Peach Smoothie 1 cup diced peaches (fresh or frozen) 1/2 cup lowfat plain organic yogurt 1/2 cup liquid base (milk, soy milk, Ensure, etc.) 1 tablespoon honey, pinch of cinnamon (260 calories, 12g protein; 2g fat)
Tasty Tropical Delight 2 ripe bananas 1/2 cup diced peaches (fresh or frozen) 1 cup mango, guava, or papaya nectar 1/2 cup liquid base (milk, soy milk, Ensure, etc.) 4 ice cubes (485 calories; 9g protein; 3g fat)
Banana-Apple Shake 1 banana 1/2 cup lowfat plain organic yogurt 1/2 cup unsweetened applesauce 1/2 cup liquid base (milk, soy milk, Ensure, etc.) 1 tablespoon honey 1 tablespoon oat bran 1 tablespoon ground flax seeds (424 calories; 16g protein; 7g fat)
For variety from the typical fruity smoothie, try this high protein jello and these two thicker, 'puddings'. You can whip them up in a hurry!
High Protein Jello 3 ounce package of gelatin (any flavor) 2 cups of water (as per package directions) 1/3 cup dried egg whites
Follow the directions on the package for making jello. Add dried egg whites to warm gelatin mixture. Just Whites is one brand of powdered egg whites found in the baking aisle of the grocery store. Stir gently for 2 minutes, until completely dissolved. A whisk works well for stirring. Place in fridge to gel. Makes four 1/2 cup servings. (109 calories; 9 g protein; 0.5 grams fat)
Pumpkin Pie Pudding 1 cup cooked pumpkin (canned is easy & convenient) 2 tsp canola, almond, or avocado oil 1/2 tsp cinnamon 1 tsp lemon juice 1 cup apricot nectar (270 calories; 3g protein; 9g fat)
Sweet Potato Power 1 medium sized baked, then cooled sweet potato 1 1/2 cups
apricot nectar 1/2 package tofu (see #7. above, under 'Smoothie Making Made
Easy'; this is about 6 oz of tofu) pure maple syrup or honey to taste (450
calories; 9g protein; 4g fat)
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