Updated 10/15/23. A lot of people have asked me about the homemade smoothie protein and health shake I make. I've mentioned this smoothie shake in the past in the comments of various reviews I’ve written, but I thought it would be a good idea to have a dedicated post where people could easily find it if they were looking for a smoothie recipe that’s healthy and easy to make. Also, see my Breville Juicer review.
My Smoothie Recipe
I often mix the following ingredients, in order, to make the smoothie:
- 1 orange – peeled of course 😉
- Red grapes (a handful is usually fine)
- 1 scoop frozen blueberries (I use a protein powder scoop)
- 2 frozen strawberries (depending on size)
- Frozen spinach
- Frozen lima beans or broccoli
- Pumpkin seeds or ground flaxseeds
- 1 scoop of chocolate protein powder
- Open 1-2 green tea bags. Toss contents into the blender
- Turmeric powder (I prefer turmeric over than curcumin)
- Few shakes of black pepper (it increases turmeric absorption)
- Add water and blend
That’s it!
Smoothie Ad-Ons
Want to add more nutrition to your smoothie? Here are some other things I've used:
- Frozen broccoli florettes
- Frozen peas/carrots
- 1 scoop Quaker oatmeal (this thickens the smoothie)
Add as many of these as you like.
Things to Remember
- Nuts and seeds can add calories to the smoothie so use them sparingly. A little bit goes a long way.
- You don't need much turmeric. If using the spice, I give it a couple of shakes
- Have fun. mix and match what you think will taste good for you. 🙂
It takes me under 5 minutes to make this smoothie so it can be used for breakfast or whenever meal you like. This fills me up and doesn't make me feel hungry for several hours.
The picture on the right is what it will look like when you're finished.
What's The Best Protein?
- I like to use chocolate protein powder. I prefer the chocolate flavor.
- BodyTech Protein is what I usually use. There are other flavors too.
- I like brands that are combinations of whey and casein protein. Whey protein alone might make the smoothie look foamy. Adding casein protein stops this from happening.
- When shopping for protein powder, look for brands with about 100 calories per scoop and 20-25 grams of protein per scoop.
Mixing Smoothies
To mix smoothies, I'm a fan of the Vitamix, but any blender will work.
Don’t be afraid to experiment to find what you like. Use my recipe as a guide and feel free to change what you use to suit your tastes.
The smoothie doesn’t have any Flat Belly Tonic on it. I’ll use it as a base though. Thank you
Thanks Kristen, keep me posted
Thank you for this great article on making smoothies. It is one of my favorite foods because I get to customize it and it taste so good especially when you put it in the flavored protein powder.
Thanks for helping all of us to eat more healthy and to live more healthy
Thanks for saying that Bob 🙂
Have you used the Blendtec? Is it worth the $$$? Seems unnecessary to me lol
Hi Coreen, ya know, I dont think I’ve ever heard of Blendtech Blenders but I do believe I’ve seen them being used at Juice Bars. You are right, they are a little pricey. I did a little research and saw videos where it appeared to be as good as the Vitamix (which I personally own). Vitamix can be pricey too.
At the end of the day I think all blenders are probably going to do a pretty good job at blending most foods. The Blendtec may make blending a bit easier/faster but if you dont mind blending your smoothies for a wee bit longer, it might not make a difference.
If you have not made smoothies before, I’d say get a cheapo one from Walmart etc. and see how you do with that first. If you find yourself really into smoothies and making them a lot, then maybe you might want to treat yourself to a blendtec (or vitamix). That’s what I did. While I don’t own a Blendtec, if it is anything like the Vitamix, I’m sure it a durable machine that will last a long time. I’ve had my Vitamix since about 2000 and it has still not worn out.
If you get the Blendtec (or other blender), let me know how you like it 🙂
Any other questions, just ask.
Hi, I came across your site while looking for a comparison between BBV and shakology. I’m leaning towards the BBV but noted the comments it doesn’t leave you feeling full. My overall goal isn’t so much the weight loss aspect tho losing a few pounds wouldn’t hurt. I’m looking at them more for the meal replacement. I’m always very busy and have a long 2hr commute to work so breakfast tends to get skipped and dinner can often end up being a piece of toast as I get home so late.
I’m thinking a shake is something I can drink on my drive to the commuter rail In the morning and then recipes that don’t require a blender is something I can make before leaving work in the evening. While your personal recipe sounds like it would be a good breakfast how long does it take to make?
Hi Michelle, yes convenience is definitely an advantage of shakes in a package or something you can just scoop into a shaker bottle and take with you. I can make my smoothie in about 5 minutes – less if I get the ingredients ready the night before.
While I’ll always push you toward something that contains real food – because its healthier – take a look at the Isagenix shake (click to read my review). when I reviewed it, I noticed it had a bit more calories and protein. This might help you stay fuller longer.
Ive got several other meal replacement shakes reviewed here too. Just go to the meal replacement section of this site.
I make a similar breakfast shake I call it power plus shake
1- ? fresh
2 cups coconut milk unsweetened
1/2cup oikos triple zero vanila.yogurt
Cocoa 1 tsp
Pinch cinnamon
2 tbsp ground flax seed
1 tbsp ground chia seeds
1 scoop superfood protein powder livfit brand
Local honey just a dab
1 cup frz BlackBerry
1.5 cup frz blueberries
Its tasty and I have perfected this recipe over time got it just right I hope if you try it you can give me feedback on how you liked it my email is
Michael, that sounds pretty tasty 🙂
What are your thoughts on GMO soybean oil, used in the protein powder you suggest people use? Do you think there is conclusive evidence that GMO foods are safe for humans?
For instance what proteins and or polypeptides are produced in GMO products and why don’t they release this info? What do you know about the dsRNA sequence having an ill effect on mammals? Here is a study posted April 22, 2013 by I-SIS & filed under GMOs, Health & Disease, where a comparison of US Midwest non-GM with GM corn shows high levels of glyphosate as well as formaldehyde and depleted nutrients. (by Dr Mae-Wan Ho)
Kathleen, I wish they would tell us what foods and supplements were made with GMO ingredients. I don’t know the prevalence of GMO ingredients in supplements. Genetically modified organisms (GMO) have been in the food supply for about 15 years. That’s not long enough to be labeled as Generally Recognized as Safe (GRAS). While I try not to be a conspiracy person, I admit that does concern me. I’m not aware of any health issues from GMO ingredients, but I wish we had the right to choose for ourselves whether we want to eat them or not. I do feel eventually we will have that right, when companies that use GMO foods start to lose money.
Can you link to the study you mentioned? I could not find it, but I did find this from the Univ of Minnesota: http://enhs.umn.edu/current/5103/gm/harmful.html
Hi, I’m interested in trying your shake. I’ve been concerned with the rate of metabolism of juice into sugars, relative to food. This is why I don’t drink juice but instead eat fruit. I’ve recently been diagnosed with diabetes and wonder about these concerns with your shake. I want to lose weight while maintaining steady blood sugar levels.
Will a protein shake (yours w/ real food or a commercial one) be able to help with both goals? I have an immersion blender. Will that work? Thanks very much. Great site.
Diana, good questions. Remember that beating diabetes is about calories, taking in less than we need. I assume you have type II diabetes. What was your A1C level?
I dont know how many calories are in the shake I make but its probably around 300ish depending on what you put in it. The protein and fiber in the fruit/veggies will slow digestion and help stabilize your blood sugar during the day. when I use it, I dont feel hungry for 3-4 hours. I think your immersion blender will be fine. while you may be checking your blood sugar from day to day and lowering of that over time will reduce your A1C level, remember to look at the calories. Taking in a few less calories per day will lead to weight loss and this will help your diabetes get better. Exercise helps but its the calories you eat (eating fewer of them) that will do the real trick
Here is a link to an interview I did with a women who had diabetes. Through eating less calories and exercise, she got off all her medications:
http://www.joe-cannon.com/interview-yolanda-bowles-diabetes-exercise-nutrition-cure-type-ii-diabetes/
the link goes to my personal website which has other articles about diabetes as well.
Any opinion of syntha 6 protein shakes? I have been pretty happy with them as a supplement when I am particularly active; I even sometimes use their mass builder in summers when I literally have trouble getting enough calories in. I generally dont use this instead of meals , but in addition to them.
Your shakes look great. Will have to try one as a snack rather than just the powdered stuff.
Hi David, Ive never tried Syntha 6 but have seen it in Vitamin Shoope. Lately Ive been using Body Tech Hexaten SR protein powder (rich chocolate). If you are happy with Syntha 6 then thats great. I looked at the supplement facts of Syntha 6 and it looks fine to me. 1 scoop had 200 calories and 22 grams of protein. The container I looked at was high in cholesterol (75 mg/ 25% DV).
I think you’ll like my shake recipe. If I use it for breatkfast it can keep me going for several hours without getting hungry. 🙂
Just found your site late last night, have thoroughly enjoyed it … too much considering it’s now 4 a.m. and I haven’t stopped reading. My blender died recently and I’ve been debating getting a really nice one. Heard some good things about the Ninja and Vitamix. Read you use Vitamix but the link you posted actually takes us to the Nutri Bullet (duplicated) – also original post is a couple of years old so maybe that’s the issue, IDK. Any advice on which blender to purchase in 2013 – almost 2014?! Many thanks for any reply.
Hi Catherine. I’m glad you found my site and hope you got some sleep (wow, reading till 4am!). Thanks for the heads up on my vitamix link. I corrected my error. Here are links to blenders that I like:
Vitamix I’ve had mine over 10 years and it sill works like new. Its the blender I’m most familiar with. The vitammix is probably the most powerful of all blenders and it has the longest warantee I believe also (its like 7 years I think). It literally pulverizes what you put in it so there is no gritty parts/chunks in the smoothies.
Ninja master prep blender. Consumer reports said that this blender worked as well at crushing ice as the vitamix did and this model I linked to is only $60. I’ve also heard good things about the Ninja from people who own one. There are several models of the Ninja.
I’ve known people who have used the Nutra Bullet and they say it works well. Ive also had smoothies that were made with the Nutra Bullet and was impressed with them. Its a bit smaller but that can be an asset if counter space is limited or for those who dont want to consumer too many calories
As an aside, I saw that Consumer reports did not like the Calphalon XL 9 blender (their test showed that the blades could break off when crushing ice. Im sure Calphalon will be addressing this but thought Id mention it just in case).
Hope that helps Catherine and Im glad you found my site helpful. Feel free to share me with your friends 🙂