Take Control’s Favorite Smoothie Recipes
Take Control Staff
As health coaches and dietitians, the Take Control staff is often asked, what is the best healthy smoothie recipe? Our staff has compiled all of our favorites that will surely leave you full and nourished! Give them a try and let us know what you think!
Coach Linda’s Fruit and Protein Smoothie:
• ½ cup of frozen cherries or mixed berries (soften with warm water)
• ½ of a large fresh or frozen banana (peel ripe bananas before freezing)
• 1 cup of unsweetened almond milk or your milk of choice (add enough to cover the fruit in the blender)
• 1 cup of greens like fresh spinach (organic and washed)
• 1 Scoop of protein powder (A non-vegan option is Orgain Collagen-based)
• 1-2 tablespoons max. of a combination of chia, ground flax and hemp seed (check out Trilogy by Badia)
Depending on your blender, stack ingredients hardest to blend close to the blade. Use ice cubes during the blending process if you prefer a chilled smoothie.
I like to vary the fruit and milk type as follows.
-Mango and Strawberries with unsweetened coconut milk
-Blueberries and Oranges with unsweetened flax milk
-Avocado and Banana with unsweetened rice milk
-Raspberries and Honeydew Melon with unsweetened oat milk
Coach Linda’s Notes:
I recommend the collagen-based Orgain product because I work with so many clients with sensitive guts. This option works due to the lack of added sweeteners, added carrageenan or added gums. Each scoop provides nearly 20 grams of protein! A good vegan option is Vega.
The Collagen + Superfoods Powder is formulated with green tea extract and green coffee bean extract ingredients which provides a small amount of caffeine. There is roughly 1.1mg of caffeine per serving. Most standard coffees are 95 mg per 8 ounces/1 cup, for comparison.
Coach Katie’s Green Berry Banana Smoothie:
• 1 cup of dairy free or lactose free milk
• 1 cup of frozen strawberries
• ½ cup frozen banana slices
• 1-2 cups leafy greens
• 1 tablespoons of ground flaxseed
• 2 scoops Protein Powder
Instructions: Blend and enjoy! I add more milk or liquid to thin it down, if needed.
Coach Katie’s Notes:
I like Orgain unsweetened protein powder which can be great for those with gut issues. The Premier protein powder is another great option to look at. Unjury brand is not the most affordable option but is used by a lot of my clients preparing for weight loss surgery.
I personally use Orgain and sometimes Optimum Nutrition Gold Standard Whey with the added lactase, if I want a flavored protein powder.
Coach Kat’s Banana, Peanut Butter Green Smoothie:
• 2-3 tablespoons of powdered peanut butter
• 1 1/2 frozen banana
• Soy, almond, oat milk or milk enough to make it the consistency you like.
• 1-1/2 cups of fresh spinach
Instructions: Blend all ingredients until smooth. Fresh spinach does not alter the flavor.
Coach Kat's Notes: Freeze bananas sliced, add the fresh spinach and powdered peanut butter all in one zip lock bag. This way all you have to do is add the liquid and blend!
Coach Shannon’s Go-To Berry Smoothie
• 1 cup frozen blueberries and strawberries
• 1 cup of spinach or frozen cauliflower
• 1 serving of Orgain Vanilla Protein Powder
• 1 tablespoon ground flax
• 1 cup of unsweetened nut milk
Instructions: Blend and enjoy! Simple as that!
Coach Lindsay’s Lemon Meringue Pie Smoothie
***This makes at least 2 full servings.
• 2 huge handfuls of spinach or mixed greens
• 1 frozen banana, sliced
• 1 heaping cup frozen cauliflower (use frozen cauliflower rice if you have a weaker blender—if you use your own cauliflower, make sure you steam before freezing for better taste)
• 2 Medjool dates, pits removed
• Zest and juice of 1 lemon (if you can find a Meyer lemon, it's especially delicious, but it works either way)
• Pinch of fine grain mineral salt
• 2 servings vanilla protein powder of choice (I used Orgain Vanilla)
• splash of vanilla extract
• 1 - 13.5 ounce can lite coconut milk (or any kind of milk works well)
Blend and enjoy! My kids love this smoothie!