FOR THE LOVE OF SMOOTHIES - FREE DOWNLOAD!

One of my favorite ways to pack in nutrients and have a grab-n-go snack or meal is to make smoothies. It’s the perfect option when you are running out the door for work, running errands, or need something to hold you over before a sit down meal. Not to mention a great fuel source pre or post workout.

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I am sharing a very comprehensive smoothie guide to help you become a little more creative with your smoothie making and optimize your health at the same time.

Personally, I enjoy smoothies any time of the day and sometimes choose a smoothie as a post dinner snack over another treat.

To keep costs down opt for frozen fruits, spinach, or kale. Or if you choose to buy fresh you can always freeze excess for future smoothies. Another tip is to check out some of the discount grocery stores as many have amazing deals on frozen fruit.

Oh and those weird ingredients like maca, hemp seeds, chia seeds, bee pollen - check your local homegoods, tjmaxx, or discount store as they often have those types of items at a significant savings.

Lastly, I want to talk about protein powder. When my wellness journey began I was introduced to the protein line EAS which I could purchase locally. Over the years, I’ve tried different protein powders and meal replacements and keep coming back to the EAS brand.

I do not believe you need to break the bank on your protein and yes, EAS might not be the highest quality brand or grass-fed, plant based, etc. but DO THE BEST YOU CAN WITH WHAT YOU HAVE ACCESS TOO AND CAN AFFORD!

Not to go on a long winded rant, but I will - I’ve spend a TON of money with different “popular” shake companies and honestly, the only thing I was left with was a dwindling bank account. Don’t fall for the marketing ploys or traps. That’s just my 2 cents on protein powders.

If eating clean or healthy is new to you, keep it basic. Don’t get overwhelmed with a ton of fancy ingredients. You can make due with simple vanilla or chocolate protein, a banana ,ice and non-dairy milk or water.


A FEW BONUS RECIPES:

STRAWBERRY BLISS

  • 1 cup coconut water or almond milk

  • 1/2 cup frozen strawberries

  • 1 banana

  • 1 Tablespoon coconut oil

  • 1 Tablespoon hemp seeds

  • 1 Tablespoon flax meal or chia seeds

  • Pinch of cinnamon

  • Stevia or raw honey to sweeten

  • Ice (optional)

A GINGERBREAD COOKIE

  • 1 cup almond or coconut milk

  • 1 Tablespoon flax meal or chia seeds

  • 1 Teaspoon cinnamon

  • 1 banana

  • 1 cup of spinach

  • 1 Tablespoon of almond butter

  • Stevia to taste (optional)

  • Ice (optional)

KIDNEY NOURISHING SMOOTHIE

  • 1 cup almond or coconut milk

  • 1⁄2 large cucumber peeled and sliced

  • 1 cup fresh/frozen blueberries

  • 1 Tablespoon flax meal or chia seeds

  • 1 Tablespoon raw, organic honey or stevia to taste (optional)

  • Ice (optional)

  • Cucumbers are a wonderful kidney cleanser and provide you with bounds of energy.

CRANBERRY SWEETNESS BLISS SMOOTHIE

  • 1 cup unsweetened almond/coconut/hemp or rice milk

  • 1 cup of mixed berries

  • 1⁄4 cup unsweetened cranberry juice concentrate

  • 1⁄4 avocado

  • 1 Tablespoon flax meal or chia seeds

  • 1 Teaspoon ginger

  • 1 Teaspoon cinnamon

  • Ice (optional)


GINGERBREAD HOUSE SMOOTHIE

  • 1 cup unsweetened almond/coconut/hemp or rice milk

  • 1 ripe banana

  • 2 teaspoons freshly grated ginger

  • 1/2 cup fresh orange juice

  • 2 Tablespoons honey or stevia

  • Ice (optional)

CHOCOLATE BANANA BLISS SMOOTHIE

  • 1 cup almond or coconut milk

  • 1 ripe banana

  • 1/2 cup kale


  • 2 Tablespoons cashew butter or almond butter

  • 1 Tablespoon raw honey or stevia

  • 
2 Tablespoons unsweetened cocoa powder or raw cacao

  • Ice (optional) 


MOOD STABILIZER

  • 1 cup almond or coconut milk

  • 1 cup fresh or frozen blackberries

  • 1 Teaspoon maca powder

  • 1 Tablespoon almond butter

  • 1 handful of spinach

  • 1 Tablespoon raw, organic honey or stevia to taste (optional)

NEED MORE NOURISH ENERGY SMOOTHIE

  • 1 cup unsweetened almond/coconut/hemp or rice milk

  • 2 tablespoons hemp seeds

  • 1/2 avocado

  • 1 banana

  • 1 Teaspoon cinnamon

  • 1 Tablespoon flax meal or chia seeds

  • Stevia to taste (optional)

  • Ice (optional)

MANGO DREAM

  • 1 cup almond or coconut milk

  • 1/2 cup coconut water

  • 2 leaves kale or Swiss chard, coarsely chopped


  • 1/4 avocado


  • 1/2 cup mango chunks (the freezer section is great for this)

  • Ice (optional)



Let me know which of the recipes is your favorite! I am already dreaming of my morning smoothie and will be sharing it on instagram stories first thing tomorrow!