Smoothies

Smoothies are a great way to replenish or get in extra nutrition in a day. Most smoothies use either water or ice to create a light or thick frosty or milk to make it more creamy.

Strawberry Kiwi Smoothie

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Recipe:

2 kiwis

1 cup strawberries

1 tbsp chia seeds

1 tbsp flax seeds

1 cup ice

¾ cups water

The smoothie has a high amount of fiber, vitamin c, and omega-3s.

It is great for skin health and inflammation reduction

Also helpful for brain function and digestion

In a small study adults who ate kiwis hours before bed slept better as it boosted serotonin.

Nutrition:

Calories: 254

Fat: 9 g

Potassium: 861 mg

Total Carbs: 43 g

Fiber: 14 g

Sugar: 22 g

Protein: 7 g

Chocolate Strawberry Banana Protein Shake

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Recipe:

1 cup unsweetened almond milk

1 banana

1 cup strawberries

1 scoop chocolate protein powder

1 tbsp cocoa powder

Ice cubes

The smoothie has a high amount of vitamin C, potassium, calcium, and iron. Important for bone health, muscle recovery, and immune health.

Nutrition:

Calories: 314

Fat: 5 g

Sodium: 148 mg

Potassium: 850 mg

Total Carbs: 43 g

Fiber: 8 g

Sugar: 26 g

Protein: 29 g

Creamy Mango Smoothie

Recipe:

1 cup mango

1 banana

1 cup vanilla Greek yogurt

½ cup coconut water

1 teaspoon honey

Mango has high vitamin C and vitamin A precursors

Mango has amylase to break down carbohydrates

Yogurt has probiotics

Yogurt can also have calcium and protein

Coconut water has high potassium

Nutrition

Calories: 446

Fat: 1 g

Cholesterol: 5 g

Sodium: 201 mg

Potassium: 1241 mg

Total Carbs: 85 g

Fiber: 6 g

Sugar: 78 g

Protein: 21 g

Blueberry Almond Smoothie

Recipe:

1 cup blueberries

1 banana

1 tbsp almond butter

1 cup oat milk

1 tsp cocoa powder

Antioxidants from blueberries can protect brain cells from damage. Oat milk and bananas provide more complex carbohydrates for steady energy. Almond butter can add healthy fats and vitamin E. Cocoa and blueberries also are known to lower blood pressure.

Nutrition:

Calories: 482

Fat: 15 g

Sodium: 138 mg

Potassium: 1324 mg

Total Carbs: 82 g

Fiber: 10 g

Sugar: 51 g

Protein: 9 g

Sources:

MyFitnessPal:
MyFitnessPal. Under Armour, Inc., 2025, www.myfitnesspal.com.
ChatGPT:
OpenAI. ChatGPT. OpenAI, 2025, chat.openai.com.