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Amy's fruit smoothie recipe

Amy's fruit smoothie recipe

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  • Recipes
  • Dish type
  • Drink
  • Smoothie

Get yourself on a good start to your five a day! This smoothie is a smoothie so simple that you can throw it together quickly for breakfast.

128 people made this

IngredientsServes: 4

  • 140g (5 oz) strawberries, hulled
  • 60g (2 oz) frozen blueberries
  • 2 bananas, peeled and cut into chunks
  • 110ml (4 fl oz) orange juice
  • 370g (12 fl oz) low fat plain yoghurt

MethodPrep:5min ›Ready in:5min

  1. Combine all ingredients in a blender. Blend until smooth. Pour into glasses and serve.

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Reviews & ratingsAverage global rating:(105)

Reviews in English (65)

Loved it :D-26 Jun 2009


Excellent smoothie. I don't care for blueberries and I didn't have any soy powder so they were omitted. However, I added a cube or two of crushed ice to make it more "chilled" and added a tsp of vanilla. Very good! Served with breakfast but it makes for a healthy snack! Thanks Amy.-21 Nov 2002

by iheartnitz

I didn't have any strawberries or soy milk powder, and this recipe turned out just fine. I just left the recipe without strawberries, and instead added 2 heaping tsp of wheat germ for an extra healthy kick. It was delicious! I poured it into a squirt bottle and used it in my lunch the next day.-06 Sep 2002

Green Smoothie

Are you looking for something green to eat or drink for St. Patrick's day but not interested in green beer? This will punch that ticket.

My dear friend who requested this recipe said she usually makes her smoothies with "lots of fruit and some spinach so basically all sugar and spinach." This was a fun challenge and there were so many options to make this smoothie taste delicious and pack in a punch of nutrition. The majority of the fat comes from the hemp hearts, coconut milk and almond butter. You can learn how nutritious hemp hearts are in my post for grain free cinnamon granola.

Best fruits for low carb green smoothies

I keep this smoothie lower carb by using raspberries. If you're looking for low carb fruits to eat, raspberries, strawberries and blackberries tend to be the fruits with the fewest carbs.

Last summer, the hubs and I found a plethora of serviceberries while mountain biking in Steamboat Springs. They were surprisingly delicious and easy to forage but I haven't looked up the nutrition information for those, yet. We started foraging for fun when we found a gigantic raspberry patch in the park across the street and it's turned into something I really enjoy doing every summer, my dear husband plays along to humor me. He's just the sweetest thing.

Starting your day off with this green smoothie will give you all kinds of nutrition your body needs. It is packed with healthy omega 3 and omega 6 fatty acids, Vit. C, Vit. K, iron, folic acid, fiber and antioxidants which will help prevent heart disease, bone health and blood sugar control. If you're not a morning person, like yours truly, another great time to enjoy this smoothie is after a workout or as a light meal.

Tips for green smoothie

  • Add in your favorite protein powder to really boost up the protein count.
  • Replace the coconut milk with almond milk if you want a lower fat version.
  • Toss in half an avocado.
  • Add ¼ tsp cinnamon for amazing anti-inflammatory health benefits.

Diet Compliance for green smoothie

  • Vegan/Keto/Whole30 - it already fits the bill for all of those diets.
  • Paleo - replace the monkfruit sweetener with 2 tsp honey or maple syrup.

Your Colorado moment of Zen was captured last week when a heard of elk took a nap in our yard for most of the day. I thought they were very rude, they watched us shovel snow and didn't even offer to help.

If you make the smoothie please tell me about in the comments below and let me know if you make any substitutions.

Plant-Based Recipes

In addition to being a nationally recognized media RD, Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition, works as a recipe developer. She specializes in recipe development for plant-based recipes and offers several recipe e-books and meal plans at her Etsy store.

So here you'll find delicious plant-based diet breakfast recipes, plant-based lunch ideas, plant-based snacks, and plant-based dinner ideas. All of these dietitian recipes are nutritionally balanced so feel free to use them as plant-based diet recipes for weight loss.

Many of Amy's recipes are vegan, so you'll find whole-food vegan recipes including vegan lunch ideas. As well, you will find many gluten free, dairy free, and allergen-friendly options. Lastly, many of the nutritionist recipes are kid friendly so enjoy the plant-based recipes for kids!

Check back on Amy's blog, Amy's Eat List, for new recipes! Whether you're focused on eating a healthy plant-based diet, losing weight, or you simply want kid friendly and healthy snacking recipes, you'll get them here.

Grab ideas for anything from plant-based breakfast recipes ready in less than 30 minutes to healthy spins on ice cream, avocado toast, and trail mix. You'll find plant-based protein dips to pair with raw veggies and healthy side dishes to go along with mac and cheese.

Some of Amy's most popular recipes include:

  • broccoli slaw salad
  • roasted apples
  • lemongrass asparagus
  • parsnip rice recipe
  • spaghetti squash with pesto and parmesan
  • grilled asparagus with lemon
  • fried rice sauce
  • baked butternut squash
  • chocolate berry smoothie
  • almond oatmeal
  • grilled peaches with balsamic
  • creamy rice bowl
  • chocolate cocoa smoothie
  • mango oatmeal

In addition to publishing recipes on her own site, Amy has published recipes in several magazines, as well as in The Runner's World Vegetarian Cookbook (Rodale Books, 2018), The MIND Diet (Ulysses Press, 2016), Runner's World Meals on the Run (Rodale Books, 2015), and The Runner's World Cookbook (Rodale Books, 2013).

Amy also develops recipes for brands and commodity boards. Browse a sampling of Amy's recipes, below. If there's any recipe you really want but don't see, feel free to contact Amy to let her know!

Now without further ado, click on the plant-based recipes for below to add healthy deliciousness to your day!

Healthy Fruit Smoothie Popsicles Recipe

It&rsquos officially summer and bathing suit season. Stay fit with these Healthy Fruit Smoothie Popsicles that are not only good for you, but super tasty too!

I&rsquom so happy that Pamela Smerker Designs came up with this awesome recipe for us just in time for summer! I love that one of the ingredients includes grapefruit essential oil which is rich in d-limonene.

Limonene (d-limonene) is a powerful antioxidant that is contained in the peels of citrus fruits such as grapefruit, orange and lemon. Lemons and limes loosen toxins in your digestive tract and aid in digestion. Grapefruits are high in enzymes that burn fat.

When you add grapefruit essential oil to these blended frozen fruit pops, you could be helping to detox your body and enjoy a yummy treat. It&rsquos a win win!

This is another fantastic way for me to us my oils. Yay!

Grab one of these frozen pops for a quick healthy snack or to cool you down on those hot summer days.

How to make Healthy Fruit Smoothie Popsicles


  • 2 cups of mixed frozen strawberries and bananas
  • 1/2 cup vanilla yogurt OR greek yogurt
  • 2 tablespoons honey
  • 1 cup of orange OR grapefruit juice
  • 3 drops of grapefruit essential oil (therapeutic grade such as these here)
  1. Puree first four ingredients in a blender until smooth, pour mixture into a glass measuring bowl with a spout for easy pouring.
  2. Add essential oil to smoothie mixture and stir until combined.
  3. Pour mixture into popsicle containers. Check out these fun popsicle molds!
  4. Add a popsicle stick or paper straw and freeze for 6-12 hours.
  5. Once frozen, remove from containers and enjoy!

If you want to make these for children please omit grapefruit essential oil.

Keep grapefruit oil out of reach of small children. If you are pregnant, nursing, taking medication, or have a medical condition, consult a health professional prior to use.

Want to try Essential Oils? Choose your own home diffuser with an ALL NEW premium starter kit. Plus, great freebies from me! See more details here.

Pamela Smerker is a Colorado wife, mom and blogger with a passion for baking, crafting, photography and entertaining. She is a Jill of all trades kind of girl! Find her work at Pamela Smerker Designs.

Find Pamela on Facebook and Pinterest.

*Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on this website.

Easy Fruit Smoothie Recipes & A Smoothie Blender Giveaway!

You may have already figured out that I love food. No? Well, yes, yes I do…A LOT. Since I love food so much, I take extra care to make sure I keep myself healthy by going to the gym regularly. I think it’s important to keep your body moving in some way or another, whether it’s by walking, swimming, biking, lifting weights, or participating in some other sport.

My busy schedule requires that I workout early in the mornings, meaning that I don’t always have time to make myself a hearty breakfast. Luckily, I’ve found that smoothies help solve the early morning breakfast problem. They’re quick and easy to make, plus they’re filling and nutritious. It’s an across-the-board win if you ask me!

And thanks to companies like Dole and Yoplait, making smoothies is even easier than before!

For example, did you know that Yoplait sells already-prepared smoothie mixes that you just can just pop in the blender and enjoy? Perfect!

Or that along with frozen fruit, Dole sells Smoothie Shakers, to which you just add your favorite juice and shake? Talk about convenience!

Don’t worry, the fruits in these mixes are as nutritious as the fresh kind, since they’ve been flash frozen to preserve quality and taste. You can read about it here!

Anyway, I thought it’d be fun to show you how easy and convenient it is to make a smoothie just about anywhere using frozen ingredients. So, with my frozen fruit, a blender, and a couple of cups, I made myself a Mr. Food Yummy Breakfast Drink smoothie right at the gym!

Yep, I brought all my frozen ingredients in that little cooler and cute picnic basket!

I changed up the recipe just a bit to suit my own personal taste, but the process is basically the same…

First, you pour all of your ingredients into a blender:

Frozen bananas from the smoothie mix, frozen strawberries, frozen orange juice, almond milk, & frozen chocolate pieces from the smoothie mix!

Then, you just blend and serve…

And finally…ENJOY! (I’d show you a picture of me guzzling this drink down, but it was post-workout, so I was kind of a sweaty mess!)

Now, it’s your turn to discover the convenience of using frozen fruit and other frozen and refrigerated items to make a delicious and healthy smoothie. There are some great recipes at Easy Home Meals that’ll help get you started!

Quick Giveaway!: Share your favorite frozen fruit smoothie recipe with us to enter for a chance to win a Back to Basics 2-in-1 Blender Solution 5000 with Smoothie Server.

This contest will run from Wednesday, April 23rd at 12pm EST, to Wednesday, April 30th at 11:59am EST. Open to US residents only. We will use a random generator to choose one lucky winner!

Good luck and happy blending!

EDIT: Giveaway is now CLOSED. We’ve used a Random Generator to choose our winner:

Fruit Smoothie Popsicles


  • Blender. You don’t need a big one like a have, even a small bullet style blender works great.
  • Popsicle molds. Or you can use paper cups and popsicle sticks, but I like molds because they’re reusable and the handles are designed to catch drips so they don’t stain clothes.
  • Fruit of your choice. I’m using bananas and strawberries, but you can use blueberries, mango, kiwi, peaches, raspberries, pretty much any fruit you like. And if you don’t have access to fresh fruit, frozen works perfectly too!

I often have frozen bananas in the freezer, so I tend to pull those out for recipes like this. I used 1 1/2 frozen bananas and threw them in the blender. Then I cut the tops off of about 10 strawberries and added those in as well.

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I then added in 1/2 cup of water. You can use juice if you’d like as well. Then blend until you’re happy with the consistency. You can leave it chunky or make it smooth. You can also blend it smooth and then add in more diced up fruits for a pretty effect.

Now just pour it into your molds up to the fill line.

And when they’re all filled, pop them in the freezer. Depending on your freezer and the size of your molds, they can take anywhere from 2-4 hours to freeze. I like to make mine at night and put them in the freezer overnight, so my kids can have them after the come back inside from playing in the morning.

Aren’t they pretty? My kids love these fruit smoothie popsicles, and it’s a great way to get all those amazing fruit micro nutrients into your kids while they’re having a cool treat!

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Meal Plan

Athlete Notes

We know not everyone works out first thing in the morning so use our plan as an example and adjust to your needs. We assume you&rsquoll work out four days per week, and we have included a pre-workout meal that will provide about 30 grams of simple carbohydrate for readily available energy. Within an hour or so after each workout, you&rsquoll want to eat the next meal in the plan (most days it&rsquos a smoothie, if you&rsquore working out in the morning). Finally, if you find you need more calories than our standard plan provides, we suggest first adding whole food calories in the form of nuts and seeds -- add a ¼ cup of raw walnuts or 2 tablespoons of flaxseeds to our smoothie recipes (remember, they make 2 servings), add a handful of nuts to your afternoon snack, or sprinkle extra nuts or ground flaxseeds on your salad each day.

“The Salad Rule”

We&rsquove listed a salad before each dinner but feel free to eat one anytime throughout the day as long as you&rsquore using a nut-based dressing! Salads are a great way to stay hydrated, full and feeling great, in addition to the obvious benefit of all those fresh, raw vegetables and leafy greens. We like to build salads by starting with one part lettuce (Romaine, green leaf, etc.) and one part bitter greens (dandelion, arugula, baby kale, etc.), then piling as many vegetables on top as you like, including some cruciferous varieties, like radishes, broccoli, cauliflower or cabbage.

Workout Nutrition

Dinner recipes make four servings in order to leave leftovers for the next day's lunch. Non-dinner recipes make two servings.

In this plan we assume that two people are doing four hard workouts each during the week and before a workout, we recommend (per person) 2 Medjool dates or 8 ounces of fruit juice.

Depending on which you choose, you&rsquoll need to buy:

Adjust these quantities, as necessary, for the number of workouts or people following the plan.

Cashew Cheese

Cashew cheese is a great condiment to keep around and works particularly well on the burritos in this week&rsquos plan. If you decide to make a batch (the extra which you can use for dipping veggies or freeze for later), you'll need in addition:

Pickled Onions

Pickled onions are another favorite condiment for Indian dishes, Mexican dishes, salads and wraps. We like them on the burritos in this week&rsquos plan. If you decide to make a batch (the extra which you can use for dipping veggies or freeze for later), you'll need in addition:

Dressing A: Cashew Ranch Dressing

  • 1¼ cups cashews -- Optional: Pre-soak cashews for a creamier dressing (1-2 hours is fine then drain)
  • 1 cup filtered water, for blending
  • 1-2 tablespoons lemon juice
  • 1 tablespoon apple cider vinegar
  • ½ teaspoon garlic powder
  • 1½ teaspoons onion powder
  • 1 teaspoon dried dill
  • 1 teaspoon sea salt, or to taste
  • ½ teaspoon dried basil
  • ¼ teaspoon fresh ground black pepper, or to taste

Vitamix-blend all ingredients &lsquotil creamy and smooth. Make sure not to blend so long that the dressing gets hot. If too thick, add more water.

Note: This dressing thickens in the fridge so add a little water, as needed, to thin before using.

To make Buffalo Cashew Ranch: stir hot sauce (Frank's Red Hot is highly recommended) into finished dressing, to taste. A teaspoon of hot sauce per quarter cup of dressing is a good place to start, but this will vary, depending on the brand of hot sauce you use.

Dressing B: Tahini Dressing

  • 1 cup raw or toasted sesame tahini
  • ½ teaspoon marjoram
  • ½ teaspoon paprika
  • ½ teaspoon oregano
  • 1 tablespoon ume plum vinegar or ½ teaspoon salt
  • 1-2 tablespoons lemon juice
  • Filtered water until desired consistency and flavor

In a mixing bowl, combine all ingredients and whisk or fork-mix together until well combined. Mixture will become granular in consistency but keep whisking until smooth. Depending on desired consistency (e.g., thinner for salad dressing, thicker for dip or falafel sauce), add more water and/or lemon juice and continue to mix.

Note: If the flavor is too strong, whisk in a little extra tahini and/or water.

Mix into thinly sliced cabbage and optional red bell pepper, for slaw.

Day 1

Pre-Workout Snack


Serves: 2, 20-ounce Smoothies

  • 5 ripe (Spotted!) medium bananas
  • ¼ cup raw walnuts or other raw nuts
  • 3 cups water

Blend all ingredients in a high-speed blender.


  • 4 slices whole grain bread, lightly toasted
  • 1-2 tomatoes, thinly sliced
  • ½ red bell pepper, thinly sliced
  • ½ cucumber, thinly sliced
  • ½ avocado, thinly sliced
  • Sliced pepperoncini or jalapeño
  • Approx. 2 teaspoons Dijon mustard
  • Approx. 2 teaspoons vegan BBQ sauce (low oil, low sugar)

Build the sandwich with layers of tomato, cucumber, red bell pepper and avocado. Place a thin layer of mustard on one piece of toast and BBQ sauce on the other.

Afternoon Snack

Sweet Bell Peppers with Dressing A

  • 1 bell pepper (green, red, orange or yellow), cored, sliced into rings or thin strips
  • ½ cup Cashew Ranch Dressing/Dip

A super quick and excellent snack. Dip the peppers in the Ranch Dressing and enjoy!


Day 2


Serves: 2, 16-ounce Smoothies

Approximately 4-6 cups of fruit or 5-6 pieces

  • Banana/Strawberry: 3 bananas, 2 cups strawberries
  • Banana/Mixed Berry: 3 bananas, 2 cups mixed berries
  • Banana/Apple/Pear: 3 bananas, 1 apple, 1 pear
  • Mango/Pineapple: 1 mango, 2 cups pineapple, 2 bananas (Optional: 1/4 cup shredded coconut)
  • Mixed Fruit: 1 apple, 1 pear, 1 banana, 1 kiwi, 1 orange, 1 grapefruit

Place chopped fruit in blender, add water and blend until smooth.

Morning Snack

Simply spread almond butter onto crackers.

Note: Add thin slices of cucumber onto cracker with almond butter or celery stalks (excellent to dip into the almond butter).


Afternoon Snack

Fresh Fruit/Fresh Fruit Bowl

Ingredients: Approximately 4 cups mixed fruit, chopped

Suggested fruit: pineapples, bananas, mixed berries, melons, apples, pears

Mix chosen fruit together.

Optional: sprinkle 1 tablespoon ground flax seeds on top of fruit.

Eat what you enjoy and make sure to eat enough! Fruit is a great way to start the day, but often people will eat just one piece and find themselves really hungry within an hour after eating -- this is because they have not consumed enough calories (and most likely not nearly the calories they were consuming in more &ldquotypical breakfasts&rdquo like eggs, cereal with cow&rsquos milk, yogurt, buttered toast, etc.).


Super Quick Red Lentils & Rice

  • 2½ cups red lentils, rinsed under cold water until it runs clear
  • 6 cups filtered water
  • 1 teaspoon ground turmeric
  • 1½ teaspoons chili powder
  • 1½ teaspoons sea salt
  • 2 tablespoons coconut or grapeseed oil (optional)
  • 1 teaspoon fennel seed
  • 1½ teaspoons cumin seed
  • 1½ teaspoons dried marjoram or oregano
  • 1½ teaspoons mustard seed
  • ½ teaspoon crushed red pepper flakes, add more to taste
  • 4 cups baby spinach
  • ½ cup fresh cilantro, chopped
  • Lemon juice, for serving
  • Hot sauce, for serving
  • 3 cups dry brown rice and/or vegan naan or roti (Indian bread), for serving

Cook brown rice according to package directions.

Combine the lentils and water in a large pot and stir in the turmeric, chili powder and salt. Bring to a boil over high heat then reduce heat to medium and simmer, uncovered, stirring occasionally until the lentils are tender and the mixture is homogeneous, about 25 to 30 minutes. (Some of the lentils will dissolve completely while others will just barely hold their shape and provide some texture.)

When the lentils are about 2 minutes from being done, heat the oil (if using) in a separate pan over medium-high heat. If you're not using oil, you'll just toast the spices in the dry pan. Add the fennel and cumin seed, marjoram, mustard seed and red pepper flakes and stir for a minute. Be careful not to burn them if they look or smell like they're burning, turn off the heat and move to the next step.

Pour the spice mixture into the pot with the lentils, along with the baby spinach, stirring to combine and wilt the spinach.

Serve over brown rice or alongside vegan naan. Garnish with cilantro, lemon juice, hot sauce and more salt to taste.

Note: When reheating this dish (or if it sits for a while on the stove and begins to dry out), simply add some hot water and it will be like new again!

5 Superfood Smoothie Mix-Ins

Smoothies are the perfect vehicles for integrating superfoods into your daily diet. Here are my top five favorite ingredients.

Photo by: ElenaTheWise / iStock

Flax has a deliciously nutty, slightly grassy flavor that complements almost any smoothie. Flaxseeds are one of the best plant-based sources of Omega-3 fatty acids and also contain antioxidant-rich lignans. In order to best absorb the nutrients, grind or blend flax before eating it.

When whole seeds are soaked in water, they form a gel-like substance that is ideal for thickening smoothies. Alternatively, add a tablespoon of ground flaxseeds to your smoothie ingredients, blend and wait a couple of minutes for the mixture to thicken.

Here&rsquos what you need to create the most delicious smoothie:

Choose your wet ingredient and use about 1 cup:

You make need a little more than a cup. If you notice your blender struggling to blend, just add a splash more to help create the perfect texture.

  • Water
  • Almond/Coconut milk
  • Regular milk
  • Juice (apple, orange, specialty juices, etc.)

Choose your frozen fruits 1/4-1 cup depending on how many you choose:

  • Banana
  • Orange
  • Blueberries
  • Strawberries
  • Mango
  • Peaches
  • Avocado
  • Other

Choose your veggie (Optional):

Choose additional Optional ingredients:

  • 1 tsp Chia seeds
  • 1 tsp Flax seeds
  • Scoop Protein powder or smoothie blend mix
  • 1-2 tbsp oats
  • Flavoring extracts such as vanilla, almond or peppermint
  • Other

Put it all together:

Add all ingredients into your blender with several ice cubes. Ice cubes are optional, but I like them to give my smoothies more volume. If you like a creamier smoothie, omit the ice cubes. Mix all ingredients until blended extremely well. Pour into your favorite cup/mason jar/mug and enjoy!

In short, here is the equation to a perfect smoothie:
Liquid + frozen fruit + veggie + other ingredients (optional) + ice cubes + blender = Deliciousness

Acai, Blackberry and Cacao Smoothie

Acai is perhaps the original superfood: This South American fruit gained popularity well before we had even heard of goji berries or chia seeds. The reddish-purple berry looks similar to a small grape and grows on palm trees in the Amazon rainforest. It is reported to contain more antioxidants than cranberries or any other berry and more grams of protein than eggs.

Although the blended fruit shares the same appearance as blueberries, it has a very different flavor. What is most striking about the way it tastes is the earthy, rich and almost cocoa-like tones. It was this hint of chocolate that inspired me to blend it with some raw cacao — another antioxidant-rich ingredient — making this smoothie perfect for an afternoon pick-me-up. If you want more of a chocolate boost, be sure to top it with cacao nibs.

Acai, Blackberry and Cacao Smoothie

*If you don’t have raw cacao powder, you can replace it with unsweetened cocoa powder. Because acai spoils fast, the pulp is only available frozen. Seek out unsweetened varieties so you can benefit from all the health-promoting qualities without the added sugar.

1 cup frozen blackberries

Two 3.5-ounce packs unsweetened frozen acai, broken into pieces

1 frozen banana, broken into pieces

2 tablespoons raw cacao powder

2 teaspoons vanilla extract

1 tablespoon coconut butter or coconut oil, optional

Cacao nibs to garnish, optional

Add all ingredients to an upright blender and puree until completely smooth. The mixture is extremely thick and you may need to stop the blender and scrape down the sides to get it moving. Pour into glasses and garnish with cacao nibs.