Smoothies have been apart of my life for years! They are easy to make, a quick meal that you don’t have to miss and they are healthy. You can get all your daily requirements with one smoothie a day.
In this post we share my top 7 athlete friendly smoothies that are my favorites:
Creamy Avocado Banana Green Smoothie
Green smoothies may not look visually appealing, but this one is super tasty. The avocado makes any smoothie super creamy.
Prep time: 5 mins
Total time: 5 mins
Author: Minimalist Baker
Serves: 1-2
Ingredients
- 1 large ripe, peeled, sliced, + frozen banana (120 g)
- 1/4 – 1/2 ripe avocado (40-80 g) (more avocado = creamier, thicker smoothie)
- 1 scoop (~15 g) plain or vanilla protein powder (see my Protein Powder Guide here)
- 1 large handful (~70 g) greens of choice (spinach, kale, rainbow chard // I like mine frozen)
- 3/4 – 1 cup (180-240 ml) unsweetened plain almond milk (or any dairy-free milk)
optional
- 1 Tbsp (5 g) seed of choice (hemp, flax, sesame, sunflower, chia, etc.)
- 1/2 tsp adaptogen of choice (maca, ashwagandha, etc.)
- 1/2 cup (50 g) sliced frozen (or fresh) cucumber or berries (organic when possible)
Instructions
- To a high-speed blender, add frozen banana, avocado, protein powder of choice, greens, and dairy-free milk. At this time, add any desired add-ins, such as adaptogens, seeds, or additional fruits and vegetables (such as berries or cucumbers).
- Blend on high until creamy and smooth, scraping down sides as needed. If the smoothie is too thick, add more dairy-free milk to thin. If too thin, add more frozen banana or avocado.
- Taste and adjust flavor as needed, adding more banana for sweetness, avocado for creaminess, or greens for vibrant green color. Protein powder can also be used to add more sweetness (depending on brand/flavor).
- Divide between serving glasses and enjoy! Best when fresh, though leftovers will keep covered in the refrigerator up to 24 hours or in the freezer up to 2 weeks.
Find the original recipe and story here: https://minimalistbaker.com/creamy-avocado-banana-green-smoothie/
Strawberry Chia Watermelon Smoothie
When you think of summer fruits, you think of watermelons. This awesome smoothie will keep you cool in those hot summers.
Prep time: 5 mins
Total time: 5 mins
Author: Minimalist Baker
Serves: 2
Ingredients
- 1 1/2 cups (240 g) fresh watermelon, cubed (black seeds removed)
- 1 cup (120 g) frozen strawberries
- 1/2 ripe banana (50 g), previously peeled, chopped and frozen
- 1/2 – 3/4 cup (120-180 ml) unsweetened plain almond milk (DIY recipe)
- 1 lime, juiced (~30 ml)
- 1 Tbsp chia or hemp seeds (optional)
Instructions
- Add all ingredients to a blender and blend until creamy and smooth, adding more almond milk to thin, or more frozen strawberries or ice to thicken.
- Taste and adjust seasonings as needed, adding more lime for acidity, banana for sweetness, or watermelon for a more intense watermelon flavor.
- Serves 2 – top with additional chia seeds to mock watermelon seeds! Best when fresh, though leftovers keep covered in the refrigerator for 1-2 days.
Find the original recipe and story here: https://minimalistbaker.com/strawberry-chia-watermelon-smoothie/
Immune Booster Orange Smoothie
If I ever start feeling sick, this is sickness fighting drink. I use to eat tons of oranges, take extra vitamin C, but this smoothie is all I need now.
Prep time: 5 mins
Cook time: 25 mins
Total time: 30 mins
Author: Minimalist Baker
Serves: 2
Ingredients
- 1 cup loosely packed sweet potato puree (~1 large potato), skin removed (or sub pumpkin puree + extra banana or maple syrup for sweetness)
- 1 medium ripe banana, previously sliced and frozen
- optional: 1 Tbsp almond butter
- 1/4 tsp each ground turmeric, cinnamon, and ginger (if using fresh ginger, use 1 tsp chopped)
- 1/2 Tbsp flaxseed meal or chia seeds
- 3/4 cup unsweetened almond milk
- optional: 1/4 cup orange juice
- Large handful ice
Instructions
- To bake your sweet potato, preheat oven to 400 degrees F (204 C) and split in half lengthwise. Lightly oil and place face down on a foil-lined baking sheet. Bake until soft – 25-30 minutes.
- Or, to steam, place in a steamer basket over 2 inches of simmering water and cover to steam for roughly 5-10 minutes or until fork tender. Let cool slightly before adding to the blender.
- Add all ingredients to a blender and blend until smooth, scraping down sides as needed.
- Taste and adjust seasonings/sweetness as needed. Add more banana or orange for added sweetness, and more ice to thicken.
- Split between two small glasses and serve. Garnish with extra cinnamon.
Find the recipe here: https://minimalistbaker.com/immune-booster-orange-smoothie/
Gingery Mango & Berry Smoothie
Sometimes I don’t want any banana in my smoothie it has such a strong taste in the smoothie you notice it.
Prep time: 5 mins
Total time: 5 mins
Author: Minimalist Baker
Serves: 2
Ingredients
- 2 1/4 cups (271 g) frozen chopped mango (if fresh, add 1 cup ice)
- 1 1/4 cups (207 g) frozen raspberries and strawberries (I mixed both)
- 1 cup (240 ml) light coconut milk or unsweetened almond milk
- 1 lime (~3 Tbsp or 45 ml), juiced
- 2 Tbsp (~15 g) fresh ginger
- 1 Tbsp (5 g) unsweetened shredded coconut
- optional: scant 1/8th tsp cayenne pepper
- optional: 1-2 Tbsp (~10 g) protein powder of choice or hemp seeds
optional
-
- Coconut Yogurt or full-fat coconut milk
- Berries
- Unsweetened shredded coconut
- Hemp seeds
Instructions
- To a high-speed blender add mango, berries, coconut or almond milk, lime, ginger, shredded coconut, cayenne pepper (optional), and protein powder of choice (optional).
- Blend on high until creamy and smooth, scraping down sides as needed. If it has trouble blending, add more coconut, almond milk, or water.
- Serve as is or layer with coconut yogurt or milk and top with desired toppings. I prefer berries, hemp seeds, and coconut flake.
- Enjoy fresh or refrigerate leftovers for 3 days. Or store in the freezer (as a smoothie or Popsicles) up to 1 month.
Find the original recipe and story here: https://minimalistbaker.com/gingery-mango-berry-smoothie/
Blueberry Maple Protein Shake
I love pancakes, and I love maple syrup. This is the both of them combined with an excellent breakfast smoothie.
Prep time: 5 mins
Total time: 5 mins
Author: Minimalist Baker
Serves: 1
Ingredients
-
- 1/2 cup cottage cheese or low-fat yogurt (I use a mix of the two)*
- 1 scoop vanilla protein powder (I use MRM rich vanilla)*
- 1/2 cup frozen blueberries
- 1/4 – 1/2 teaspoon maple extract
- optional: 1/4 teaspoon vanilla extract
- 2 teaspoons flaxseed meal
- Sweetener of choice (I use 2 packets of stevia)
- optional: 1 pinch of xantham gum
- 10-15 ice cubes + 1/4 cup water
Instructions
- Place all of your ingredients in a blender and mix until well combined. If it appears too runny, add more ice. If it’s too thick, add more water. Add more sweetener or extract at the end of the flavor isn’t strong enough for your taste.
Find the recipe here: https://minimalistbaker.com/blueberry-maple-protein-shake/
Berry Green Smoothie
Healthy smoothies don’t always have to be sewage green.
Prep time: 5 mins
Total time: 5 mins
Author: Pinch of Yum
Serves: 2
Ingredients
- 3 small bananas
- 1/2 cup milk
- 1-2 handfuls of spinach
- 1 cup frozen berries (blueberries, blackberries, etc.)
- 1/2 cup bran cereal such as All Bran original
- 1-2 tablespoons sweetener (sugar, honey, Truvia, agave, etc.)
- ice cubes (optional)
Instructions
- Blend bananas and milk until smooth. Add spinach and blend on a high setting until most of the spinach has been broken down into small pieces. Add the frozen berries and mix until the smoothie mixture is all one color.
- Add the bran and sweetener; blend until desired consistency. Add ice cubes and blend again until smooth (optional – I usually don’t).
Find the recipe here: https://pinchofyum.com/berry-green-smoothie
Strawberry Banana Oatmeal Smoothie
Oatmeal every day is my go-to so putting it in my smoothie is a big plus. Oatmeal helps me feel fuller longer in between meals.
Prep time: 5 mins
Total time: 5 mins
Author: Courtney (Know Your Produce)
Serves: 2
Ingredients
- 1 Cup Coconut Milk you can use almond, soy or regular milk too!
- 5-10 Strawberries
- 1 Large Frozen Banana
- 3/4 Cup Rolled Oats
- 1 Teaspoon Tahitian Vanilla
- 1 Teaspoon Raw Honey
Instructions
- Place all the ingredients in a blender and blend until smooth.
Enjoy!
*Note the more strawberries you use, the pinker it will be. Our daughter loves it a little pinker.
Find the recipe here: https://www.knowyourproduce.com/strawberry-banana-oatmeal-breakfast-smoothie-recipe/
9INE POINT Health was created by 9INE POINT in '19 as a means to provide athlete-driven resources to "Protect Athletes' Minds, Body and Belly". As well as be a platform for healthcare providers and other specialists to display their knowledge.
