5 Energy Smoothies and Shakes

Kick start your day with these delicious drinks

smoothie and shake recipes
A healthy smoothie or shake can be a quick breakfast or snack. Ezra Bailey/Taxi/Getty Images

Smoothies and shakes can be a great healthy breakfast, mid-morning snack, afternoon pick-me-up or can fuel workouts at any time of day. Ingredients such as berries, leafy greens, bananas, milks (low-fat milk or dairy-free options such as almond milk, hemp milk, and cashew milk), chia seeds and flax seeds, and other fruits and vegetables can provide vitamins, minerals, fiber, protein, and beneficial fats to help sustain your energy and satisfy those sugar cravings.

Here are five recipes to try:

1.  Cacao Milk Smoothie

Ingredients

  • 2 cups of your favorite milk (e.g. low- or non-fat milk, almond milk, cashew milk, avocado milk)
  • 3 bananas (fresh or frozen)
  • 2 tablespoons cacao nibs
  • 1 tablespoon chia seeds
  • 1/4 teaspoon vanilla extract

Method

Combine all of the ingredients in a blender. Blend until smooth, adding more liquid (either milk or water) if a thinner consistency is desired.

Serves two.

2. Mango Spinach Smoothie

Ingredients

  • 1 cup of almond, cashew milk or other plant-based milk
  • 1/2 cup frozen mango pieces
  • 1 banana
  • 1 cup of fresh spinach leaves
  • 1 teaspoon chia seeds

Method

Combine the spinach and the milk in a blender and blend until smooth. Add the frozen mango pieces, banana, and chia seeds and blend until smooth. Add more liquid if necessary, depending on the desired consistency.

3. Peanut Butter, Oat, and Banana Smoothie

Ingredients

  • 2 cups of your favorite milk (e.g. low- or non-fat milk, almond milk, cashew milk)
  • 1/4 cup peanut butter
  • 1 banana (frozen, in pieces)
  • 2 teaspoons of finely ground oats
  • 1 tablespoon ground flaxseeds
  • 1 teaspoon honey (optional)

Method

If you are using a high-powered blender, you may be able to grind the flaxseeds and oats right in the blender. Otherwise, use a clean coffee or spice grinder to grind the flaxseeds and oats into a fine powder.

 

Combine the ground flaxseeds and oats, milk, banana, and peanut butter in a blender. Blend until smooth, adding more liquid if necessary until the mixture is smooth.

Pour into a glass and serve immediately.

Serves 1 or 2.

4.  Banana Green Smoothie

Spirulina is also a source of plant-based protein. This blue-green algae also contains nutrients and phytochemicals, such as beta carotene, enzymes, essential fatty acids, protein, and chlorophyll. Although the blue-green color looks unusual, spirulina has a mild flavor that blends well in shakes.

  • 1 cup vanilla almond milk
  • 1 banana
  • 1 tsp greens powder (e.g. spirulina)
  • 1/4 tsp pure almond extract

Method

Blend the almond milk and banana until smooth. Add the greens powder and almond extract and blend just until mixed. 

Makes one to two servings.

5.  Blueberry Smoothie

Ingredients

  • 1 cup of frozen blueberries
  • 1 cup of almond milk (or other non-dairy milk), vanilla-flavored
  • 1 banana, frozen
  • Ice (optional)

Method

Blend all ingredients until the shake is creamy and smooth.

Add more liquid (water or almond milk) if a thinner consistency is desired.

Makes one to two servings.

Related: Caffeine-Free Beverage Ideas

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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