Mango-Coconut Water Smoothie
Recharge with a tropical Mango-Coconut Water Smoothie, loaded with hydrating coconut water and sweet mango. This light, refreshing smoothie is perfect for a healthy, energy-boosting treat!
Serves 2
Ingredients
2 cups ripe mango chunks (from 1-2 mangos)
2-3 tablespoons fresh lime juice
2 cups unsweetened coconut water
Pinch of cayenne powder
Directions
- Combine all ingredients in a blender, and blend until smooth.
Notes
- Each serving contains 159 calories; 1 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 39 g carbs; 256 mg sodium; 3 g protein; and 6 g fiber.
Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Blueberry and Green Tea Smoothie
Enjoy a refreshing Blueberry and Green Tea Smoothie, packed with antioxidants and natural energy. This healthy, vibrant smoothie is perfect for a nutritious start to your day or a quick pick-me-up!
Serves 2
Ingredients
1/2 cup frozen blueberries
2 cups green tea, room temperature
1 tablespoon agave nectar
Directions
- Divide blueberries between the compartments of an ice cube tray. Fill with green tea and freeze.
- Puree in blender with remaining green tea and agave.
Notes
- Each serving contains 50 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 13 g carbs; 0 mg sodium; 0 g protein; and 1 g fiber.
Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Green Smoothie
Boost your day with a nutritious Green Smoothie, packed with leafy greens, vitamins, and antioxidants. This refreshing blend is perfect for a healthy detox and energy boost!
Serves 2
Ingredients
1 cup kale or collard greens firmly packed
1 Granny Smith apple, coarsely chopped
1 ripe banana
1/2 cup loosely packed fresh flat-leaf parsley leaves
2 1/4 cups water
Directions
- Combine all ingredients in a blender, and blend until smooth. If the mixture is too thick, add a little more water.
Notes
- Each serving contains 105 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 26 g carbs; 32 mg sodium; 2 g protein; and 4 g fiber.
Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Blueberry-Almond Butter Smoothie
Satisfy your cravings with a creamy Blueberry-Almond Butter Smoothie, packed with antioxidants and healthy fats. This delicious blend is perfect for a nutritious, energy-boosting snack or breakfast!
Serves 2
Ingredients
1 ripe banana
1 1/2 cups frozen blueberries (6 oz.)
1 tablespoon lemon juice
3 tablespoons almond butter
2 tablespoons flaxseeds
3 dates (Medjool or Deglet), pitted
2 cups water
Directions
- Combine all ingredients in a blender, and blend until smooth.
Notes
- Each serving contains 405 calories; 2 g saturated fat; 15 g unsaturated fat; 0 mg cholesterol; 63 g carbs; 117 mg sodium; 7 g protein; and 10 g fiber.
Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Antioxidant Smoothie
Boost your health with an Antioxidant Smoothie, packed with nutrient-rich fruits and veggies to fight free radicals and promote glowing skin. A perfect blend for energy and overall wellness!
Serves 1
Ingredients
1-1/2 cups coconut water
1/4 cup banana
1/4 cup frozen blueberries
1 tsp coconut oil
3 Tbsp chia seeds
Ice
Directions
- Combine all ingredients in a blender and blend until smooth.
- Add ice until it reaches the desired consistency.
Notes
- Each serving contains 130 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 19 mg sodium; 1.5 g protein; and 4 g fiber.
Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Beet and Carrot Smoothie
Revitalize your body with a Beet and Carrot Smoothie, rich in vitamins and antioxidants. This vibrant blend supports detoxification, boosts energy, and promotes healthy skin and digestion!
Serves 2
Ingredients
1 small red beet (equivalent to 1/2 cup), peeled and coarsely chopped
1 medium-sized carrot, peeled and coarsely chopped (about 1/2 cup)
1 sweet apple, such as Honeycrisp or Pink Lady, coarsely chopped
1 ripe pear, such as red Bartlett or red D'Anjou, coarsely chopped
2 tablespoons fresh lemon juice
2 teaspoons minced fresh ginger
2 cups water
Directions
- Steam beets and carrots until tender, about 10 minutes. Let cool to room temperature.
- Combine all ingredients in a blender, and blend until smooth.
Notes
- Each serving contains 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 62 mg sodium; 2 g protein; and 7 g fiber.
Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Cashew Cream Smoothie
Indulge in a creamy Cashew Cream Smoothie, packed with healthy fats and protein. Perfect for satisfying your cravings while staying on track with your wellness goals!
Serves 2
Ingredients
1 cup boiling water
1 cup raw cashews
1 cup ice
1 vanilla bean, seeds scraped (reserve the bean itself for another use), or 1 teaspoon pure vanilla extract
1 tablespoon agave nectar
Directions
- Pour boiling water over cashews and let stand until softened about 15 minutes.
- Puree in a blender on high speed for 3 minutes until smooth.
- Add ice and vanilla extract or seeds. Blend until smooth. Add agave nectar to taste.
Notes
- Each serving contains 415 calories; 5 g saturated fat; 22 g unsaturated fat; 0 mg cholesterol; 29 g carbs; 12 mg sodium; 12 g protein; and 2 g fiber.
Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Orange-Berry Smoothie
2 navel oranges, peel and pith removed, cut into chunks
1 cup frozen blueberries
1 cup frozen raspberries
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 132 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 34 g carbs; 2 mg sodium; 2 g protein; 3 g fiber. Suitable for any week of the Whole Living Action Plan 28-Day Challenge.
Berry-Tofu Smoothie
1/2 cup silken tofu
1 ripe banana
2 cups frozen mixed berries
1/2 cup fresh orange juice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 176 calories; 0 g saturated fat; 1 g unsaturated fat; 0 mg cholesterol; 38 g carbs; 42 mg sodium; 7 g protein; 6 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after soy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Strawberry Soy Smoothie
1 ripe banana
2 cups frozen strawberries (8 ounces)
1 cup soy milk
2 tablespoons honey
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 235 calories; 0 g saturated fat; 2 g unsaturated fat; 0 mg cholesterol; 52 g carbs; 67 mg sodium; 5 g protein; 5 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after soy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Buttermilk-Date Smoothie
1 cup low-fat buttermilk
2 ripe bananas
11 dates, dried and pitted
1 teaspoon honey
Pinch of salt
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 297 calories; 1 g saturated fat; 0 g unsaturated fat; 5 mg cholesterol; 71 g carbs; 165 mg sodium; 6 g protein; 6 g fiber. Suitable for Week 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Blackberry-Cinnamon Smoothie
1 1/2 cups frozen blackberries
1/2 cup low-fat plain yogurt
1/2 cup low-fat buttermilk
1 tablespoon honey
1/8 teaspoon ground cinnamon
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving. 168 calories; 1 g saturated fat; 1 g unsaturated fat; 6 mg cholesterol; 34 g carbs; 109 mg sodium; 7 g protein; 6 g fiber. Suitable for Week 3 and 4 (and Weeks 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Chamomile-Banana Smoothie
1 cup strong chamomile tea, room temperature
1 ripe banana
1 cup low-fat plain yogurt
2 tablespoons maple syrup
1. Freeze chamomile tea in an ice cube tray.
2. Combine with remaining ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 183 calories; 1 g saturated fat; 1 g unsaturated fat; 7 mg cholesterol; 36 g carbs; 89 mg sodium; 7 g protein; 2 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Creamy Strawberry Smoothie
1 ripe banana
1 1/2 cups frozen strawberries (10-oz. package)
3/4 cup plain low-fat yogurt
2 tablespoons honey
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 213 calories; 1 g saturated fat; 1 g unsaturated fat; 6 mg cholesterol; 48 g carbs; 68 mg sodium; 6 g protein; 4 g fiber. Suitable for Week 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Blueberry-Flax Smoothie
1 ripe banana
1 cup frozen blueberries
1 cup low-fat plain yogurt
4 teaspoons flaxseeds
1 tablespoon honey
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 230 calories; 2 g saturated fat; 2 g unsaturated fat; 7 mg cholesterol; 42 g carbs; 89 mg sodium; 8 g protein; 5 g fiber. Suitable for Week 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Ginger Smoothie
1 ripe banana
2 teaspoons freshly grated ginger
1 cup fresh orange juice
2 tablespoons honey
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 174 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 44 g carbs; 3 mg sodium; 2 g protein; 2 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Avocado-Pear Smoothie
1/2 ripe avocado, peeled and pit removed
1/4 cup low-fat plain yogurt
1/2 cup pear juice
1 tablespoon honey
1/4 teaspoon pure vanilla extract
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 162 calories; 1 g saturated fat; 6 g unsaturated fat; 2 mg cholesterol; 22 g carbs; 27 mg sodium; 3 g protein; 3 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Carrot, Mango, and Herb Smoothie
2 cups frozen mango chunks
1 cup fresh carrot juice
1 cup freshly squeezed orange juice
1/4 cup fresh herbs, such as mint, tarragon, or basil
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 225 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 56 g carbs; 36 mg sodium; 3 g protein; 5 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Kiwi Smoothie
4 ripe kiwi, peeled and halved
1/2 cup freshly squeezed orange juice
1 tablespoon agave nectar
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 142 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 35 g carbs; 5 mg sodium; 2 g protein; 4 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Banana-Oat Smoothie
1 ripe banana
1/2 cup low-fat plain yogurt
1/2 cup skim milk
1/4 cup old-fashioned rolled oats
2 teaspoons flaxseeds
1 tablespoon honey
1 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 212 calories; 1 g saturated fat; 1 g unsaturated fat; 5 mg cholesterol; 40 g carbs; 71 mg sodium; 8 g protein; 4 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Banana-Peanut Butter Smoothie
1 ripe banana
1 cup low-fat milk
1/4 cup peanut butter
2 tablespoons honey
1/2 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 356 calories; 4 g saturated fat; 13 g unsaturated fat; 6 mg cholesterol; 43 g carbs; 202 mg sodium; 13 g protein; 3.5 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Chocolate-Almond Smoothie
1 ripe banana
1 cup low-fat milk
1/4 cup almond butter
1 tablespoon honey
2 tablespoons unsweetened cocoa powder
1/2 cup ice
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 346 calories; 3 g saturated fat; 17 g unsaturated fat; 6 mg cholesterol; 38 g carbs; 196 mg sodium; 11 g protein; 4.5 g fiber. Suitable for Weeks 3 and 4 (and Week 2 after dairy reintroduction) of the Whole Living Action Plan 28-Day Challenge.
Apple, Carrot, and Ginger Smoothie
1 cup fresh carrot juice
1 green apple, peeled, cored, and chopped
2 teaspoons freshly grated ginger
1 cup freshly squeezed orange juice
1 tablespoon honey
1. Freeze carrot juice in an ice cube tray.
2. Combine with remaining ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 167 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 41 g carbs; 37 mg sodium; 2 g protein; 3 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
Cucumber, Honeydew, and Mint Smoothie
1/2 English cucumber, peeled and chopped
1/2 honeydew melon, peeled and chopped (2 cups)
1 cup pear juice
2 tablespoons fresh lime juice
1/4 cup fresh mint leaves
Combine all ingredients in a blender, and blend until smooth.
Serves 2. Per serving: 134 calories; 0 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 33 g carbs; 37 mg sodium; 2 g protein; 2 g fiber. Suitable for Weeks 3 and 4 of the Whole Living Action Plan 28-Day Challenge.
