BreakfastAugust/September 2010

Gluten-Free, Dairy-Free Smoothies: Well-Balanced "Mini-Meals"

MAKES TWO 8-OUNCE SERVINGS

[Updated June 28, 2016]

Here’s a go-to food for quick nutrition with limitless options. Include a gluten-free, dairy-free protein powder (rice or hemp) and a tablespoon of ground flax seeds or salba seeds for a balanced mini-meal. Throw in fresh spinach to boost nutrients without impacting taste. For a creamy texture, blend in a banana or avocado. Ice transforms a smoothie into soft-serve-style frozen dessert that can be eaten with a spoon.

Directions: Using our chart below, place ingredients from all three columns of the smoothie flavor of your choice in a blender. Process until smooth.

FLAVOR FRUIT PROTEIN (optional) LIQUID (1/2 cup)
Kermit's Delight 1/2 ripe pear, 1/2 cucumber, 1 cup spinach, 5-6 fresh mint leaves 1/2 avocado, 1 tablespoon protein powder juice of 1 lime/lemon, 1/2 cup water or coconut water
Just Peachy 1 fresh or frozen banana, 1/2 cup peaches or apricots 1-2 tablespoons protein powder  mango nectar, coconut milk/coconut water 
Blue Hawaii 1 fresh or frozen banana, 1/2 cup blueberries  1/4 cup walnuts or 2 tablespoons protein powder pineapple juice, orange juice, coconut water/coconut milk 
Strawberry Swirl 1 fresh or frozen banana, 1/2 cup strawberries  None (serve with protein in meal)  mango nectar, orange juice, coconut milk/water 
Berry Buzz 1 cup mixed berries: raspberries, strawberries, cherries, blackberries, blueberries  1-2 tablespoons protein powder  1 cup cranberry, cherry or pomegranate juice and 4-5 ice cubes 
Mellow Melon 1 fresh or frozen banana, 1/2 cup cantaloupe  1-2 tablespoons protein powder  mango nectar and 4-5 ice cubes 

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