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Dr. Samanta - The Healthy Smoothie Bible Cookbook: Lose Weight, Detoxify, Fight Disease, and Live Long

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Book:
The Healthy Smoothie Bible Cookbook: Lose Weight, Detoxify, Fight Disease, and Live Long
Author:
Dr Samanta
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Independently published
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Books / Home and family
Year:
2021
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START YOUR BLENDERS! Whatever your fitness regimen, health goals, or daily routine, this massive book of 100+ recipes has the perfect smoothies for every occasion, including:Zesty Berry MorningCitrus SuperloadCacao Vanilla ShakeBetter than Sex ElixirLimy Minty CharmSpicy Sweet Potato ShakeMatcha DoingBlue Green OceanIn this comprehensive resource about every aspect of the wonderful world of healthy smoothies, author and healthy drink expert Dr.Samanta shares her knowledge, discoveries, useful tips, and lessons learned from years of making smoothies and getting healthier from the powerhouse of nutrition from these drinks. She gives you the full scoop:How to get startedHow to keep it simpleHow to listen to your body as you add healthy smoothies into your lifeHow to heal your body and return it to harmony using the magic of your blenderPotassium-rich bananas, free radical-fighting blueberries, nutrient-rich spinach, succulent mango, light and sweet almond milk every delicious natural ingredient you can think of pairs up in this smoothie book for devoted followers of the healthy smoothie revolution thats sweeping the nation.

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Contents

BERRY GOOD SMOOTHIE.................................................................................................................................. 78

MANGO-PEACH SMOOTHIE

Servings: 2 | Prep: 10m | Cooks: 0m | Total: 10m NUTRITION FACTS

Calories: 105 | Carbohydrates: 22.3g | Fat: 1.3g | Protein: 2.5g | Cholesterol: 0mg

INGREDIENTS

1 peach, sliced
1/2 cup vanilla soy milk
1 mango, peeled and diced
1/2 cup orange juice, or as needed

DIRECTIONS

Place the peach, mango, soy milk, and orange juice into a blender. Cover, and puree until smooth. Pour into glasses to serve.

KIWI STRAWBERRY SMOOTHIE

Servings: 2 | Prep: 5m | Cooks: 0m | Total: 5m NUTRITION FACTS

Calories: 204 | Carbohydrates: 48.1g | Fat: 0.5g | Protein: 4.3g | Cholesterol: 2mg

INGREDIENTS

1 banana
1/2 cup vanilla frozen yogurt
6 strawberries
3/4 cup pineapple and orange juice blend
1 kiwi

DIRECTIONS

Place the banana, strawberries, kiwi, vanilla frozen yogurt, and pineapple and orange juice blend in a blender. Blend until smooth.

AMY'S HEALTHY FRUITY

Servings: 4 | Prep: 10m | Cooks: 0m | Total: 10m NUTRITION FACTS

Calories: 155 | Carbohydrates: 29.5g | Fat: 2.2g | Protein: 6.2g | Cholesterol: 6mg

INGREDIENTS

1 cup strawberries, hulled
1/2 cup orange juice
1/3 cup frozen blueberries
1 1/2 cups plain yogurt
2 bananas, peeled and cut into chunks 1 tablespoon soy milk powder

DIRECTIONS

Combine strawberries, blueberries, bananas, orange juice, yogurt, and soy milk powder in a blender. Blend until smooth, then pour into glasses and serve.

STRAWBERRY ORANGE BANANA SMOOTHIE

Servings: 1 | Prep: 5m | Cooks: 0m | Total: 5m NUTRITION FACTS

Calories: 238 | Carbohydrates: 58.2g | Fat: 1.2g | Protein: 3.6g | Cholesterol: 0mg

INGREDIENTS

3/4 cup orange juice
1 cup fresh strawberries
1 ripe banana
ice cubes

DIRECTIONS

Blend the orange juice, strawberries, banana, and ice cubes in a blender until smooth and frothy.

GREEN SMOOTHIE

Servings: 1 | Prep: 10m | Cooks: 0m | Total: 10m NUTRITION FACTS

Calories: 397 | Carbohydrates: 53.8g | Fat: 19.6g | Protein: 9.6g | Cholesterol: 5mg

INGREDIENTS

1 banana, thickly sliced, frozen
1 tablespoon coconut oil (optional)
2 cups chopped kale
1/4 cup milk
1 tablespoon flax seed meal (optional)
1/3 cup orange juice

DIRECTIONS

Place the banana, kale, flax seed meal, and coconut oil into a blender, pour in the milk and orange juice. Cover, and puree until smooth; serve.

RED, WHITE, AND BLUE FRUIT SMOOTHIE

Servings: 1 | Prep: 5m | Cooks: 0m | Total: 5m NUTRITION FACTS

Calories: 192 | Carbohydrates: 34g | Fat: 3.2g | Protein: 6.8g | Cholesterol: 11mg

INGREDIENTS

1/2 large banana, cut into pieces and frozen
1 teaspoon vanilla extract
2 large fresh strawberries, rinsed and sliced
2 tablespoons vanilla yogurt
1/4 cup blueberries
2 ice cubes
1/2 cup milk

DIRECTIONS

Place the banana pieces, strawberries, blueberries, milk, vanilla extract, yogurt, and ice cubes in a blender. Blend until smooth.

MANGO-BANANA SMOOTHIE

Servings: 2 | Prep: 5m | Cooks: 0m | Total: 5m NUTRITION FACTS

Calories: 135 | Carbohydrates: 30.4g | Fat: 0.9g | Protein: 3.2g | Cholesterol: 2mg

INGREDIENTS

1 banana
1/2 cup frozen mango pieces
1/3 cup plain yogurt
1/2 cup orange-mango juice blend

DIRECTIONS

Combine the banana, mango, yogurt, and juice in a blender; blend until nearly smooth.

ORANGE GLORIOUS

Servings: 4 | Prep: 5m | Cooks: 5m | Total: 10m NUTRITION FACTS

Calories: 215 | Carbohydrates: 48.3g | Fat: 1.3g | Protein: 3.3g | Cholesterol: 5mg

INGREDIENTS

1 (6 ounce) can frozen orange juice concentrate
1/2 cup white sugar
1 cup milk
1 teaspoon vanilla extract
1 cup water
12 cubes ice

DIRECTIONS

In a blender, combine orange juice concentrate, milk, water, sugar and vanilla. Add ice cubes and blend until smooth. Pour into glasses and serve.

CHOCOLATE PEANUT BUTTER MILKSHAKE

Servings: 4 | Prep: 1m | Cooks: 2m | Total: 4m NUTRITION FACTS

Calories: 439 | Carbohydrates: 25.5g | Fat: 33g | Protein: 17.1g | Cholesterol: 1mg

INGREDIENTS

1 cup creamy peanut butter
1/4 cup chocolate syrup
1/4 cup milk
12 cubes ice

DIRECTIONS

In a blender, combine peanut butter, chocolate syrup, milk and ice cubes. Blend until smooth. Pour into glasses and serve.

BASIC FRUIT SMOOTHIE

Servings: 4 | Prep: 10m | Cooks: 5m | Total: 15m NUTRITION FACTS

Calories: 118 | Carbohydrates: 28.5g | Fat: 0.6g | Protein: 1.6g | Cholesterol: 0mg

INGREDIENTS

1 quart strawberries, hulled
1 banana, broken into chunks
2 peaches
1 cup orange-peach-mango juice
2 cups ice

DIRECTIONS

In a blender, combine strawberries, banana and peaches. Blend until fruit is pureed. Blend in the juice. Add ice and blend to desired consistency. Pour into glasses and serve.

COOL OFF SMOOTHIE

Servings: 2 | Prep: 5m | Cooks: 0m | Total: 5m NUTRITION FACTS

Calories: 214 | Carbohydrates: 48.3g | Fat: 0.9g | Protein: 6.4g | Cholesterol: 2mg

INGREDIENTS

2 cups strawberries, hulled
2 cups ice
1 cup orange juice
1 banana
1 (8 ounce) container strawberry yogurt

DIRECTIONS

In a blender combine strawberries, orange juice, yogurt, ice and banana. Blend until smooth.

FRUIT AND YOGURT SMOOTHIE

Servings: 2 | Prep: 5m | Cooks: 0m | Total: 5m NUTRITION FACTS

Calories: 146 | Carbohydrates: 31.1g | Fat: 1.4g | Protein: 4.5g | Cholesterol: 4mg

INGREDIENTS

1 banana
1 cup strawberries
1/2 cup yogurt
1 teaspoon orange juice
1 1/2 teaspoons white sugar
1 teaspoon milk
1/4 cup pineapple juice

DIRECTIONS

Blend the banana, yogurt, sugar, pineapple juice, strawberries, orange juice, and milk in a blender until smooth.

STRAWBERRY-BANANA-PEANUT BUTTER SMOOTHIE

Servings: 1 | Prep: 10m | Cooks: 0m | Total: 10m NUTRITION FACTS

Calories: 389 | Carbohydrates: 5.6g | Fat: 18.8g | Protein: 16.2g | Cholesterol: 7mg

INGREDIENTS

1/2 cup nonfat plain yogurt
4 fresh strawberries, hulled
2 tablespoons peanut butter
10 ice cubes
1 banana

DIRECTIONS

Place yogurt, peanut butter, banana, strawberries, and ice cubes into a blender. Puree until smooth.

ORANGE BANANA SMOOTHIE

Servings: 2 | Prep: 5m | Cooks: 0m | Total: 5m NUTRITION FACTS

Calories: 340 | Carbohydrates: 73.7g | Fat: 2.9g | Protein: 9.1g | Cholesterol: 11mg

INGREDIENTS

1 cup cold milk
1 pinch salt
2 oranges, peeled and segmented
1/2 (8 ounce) container vanilla fat-free yogurt
1 banana
4 cubes ice
1/4 cup sugar

DIRECTIONS

In a blender, combine milk, oranges, banana, sugar, salt and yogurt. Blend for about 1 minute. Insert ice cubes, and blend until smooth. Pour into glasses and serve.

BANANA AND STRAWBERRY SMOOTHIE

Servings: 1 | Prep: 5m | Cooks: 0m | Total: 5m NUTRITION FACTS

Calories: 262 | Carbohydrates: 47.1g | Fat: 5.5g | Protein: 10g | Cholesterol: 20mg

INGREDIENTS

1 banana
1 cup cold milk
5 strawberries, hulled
1 drop red food coloring (optional)
1 teaspoon ground cinnamon

DIRECTIONS

Combine the banana, strawberries, cinnamon, milk, and food coloring in a blender; blend until smooth; serve immediately.

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