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I am super excited to share this collection of great tasting and healthy smoothies with you. My name is Phil Vandermeer and I’m committed to a healthy eating lifestyle that’s neither routine nor tasteless.
I began juicing and blending back in 2003 when I first set out to lose excess body weight and build lean muscle. Along with jogging and resistance training, I juiced and blended my way to losing more than 30 pounds of fat in just 10 months.
In this publication you’ll find 12 of my best smoothie recipes you can try for yourself. They build en-ergy, supply nutrition and load your body with the right kind fuel for your healthy and active lifestyle.
Always remember, smoothie recipes are not written in stone! You can adust them by adding or elimi-nating ingredients according to your own taste and nutritional needs. The recipes you’ll find here are delicious, and serve as a solid guideline for what you want and need.
To your best health,
Phil Vandermeer
Breakfast ShakeBeta Carotene Blast
Black & Blue BomberCitrus Tea
Cucumber MintClassic Frozen FruitWheat Germ & Fruit
Fruit SaladStomach SootherBanana Spinach
Arctic ForestPhilip’s Frappe’
All About SmoothiesResources
• 1/4cupoldfashionedoatmeal
• 1/4cupvanillayogurt• 1peeledbanana• 4-6frozenstrawberries• 1cupOJorapplejuice• 1/2scoopwheyprotein.
Carbs72g
Total Fat4g
Protein18.5g
Calories388
Plentyofproteinandcarbstofuelhighenergywork-outsorkickstartyourbusyday.Thissmoothiewillfillyouupandprovideyouwithneededcalcium,potassiumandfiber.
• 2medapricots(pitted)• 2/3cpapaya(frozen)• 2/3cmango(frozen)• 1/2cupcarrotjuice
(about3med-lgcarrots)• 1tbsphoney
Carbs64g
Total Fat2.25g
Protein3.3g
Calories254
MoredailyvitaminAandCthanrecommended!Greatforstrengthbuilding,supportingyourimmunesystemandforeyehealth.Thisone’sfullofpotassium,calcium,andiron.
• 1banana• 1/4cfrozenblueberries• 1/4cfrozenblackberries• 1/2cupapplejuice(one
largeapple,cored)• 1/3cupraspberrysorbet
Carbs70.56g
Total Fat7g
Protein2.1g
Calories282
FullofFiber,VitaminC,Iron,Potassium,andAntioxidants.Enjoytherichflavorofdarkandcolorfulberriesinthispower-packedimmunesys-tembuilder,rejuvenatorandanti-bacterial.Buildhealthybonesandsmooth,beauti-fulskin.
• 1medorange,chilled• 1/2chilledgrapefruit• 1/2cupstrongbrewed
earlgreytea,chilled• 3scoopsorangesherbet• 2icecubes
Carbs60.2g
Total Fat2.5g
Protein3.25g
Calories263
RichinVitaminsAandC,thissmoothiewillalsosup-plycalciumandfiber.EarlGreyteaaidsindigestionandisknowntohelpfightanxiety.Fullofanti-oxidants,too.
• 1/2largecucumber,peeled
• 2-3freshmintleaves• 3/4cupapplejuice• 1/2cuplemonsorbet• 5icecubes
Carbs60g
Total Fat0.21g
Protein0.8g
Calories246
Replenishthebodywithfluidsthatcaneasilybeabsorbed.ThissmoothieisexfoliatingandwillloadyouuponcarbsandBvitaminsforyourmorningjog.It’llhelpreplenishlostwaterandimproveskintoneandyouroverallhealth.
• 1smallfrozenbanana• 1peach,frozen• 4-6frozenstrawberries• 1cup2%milk• 1orange,chilled• 2tablespoonshoney
Carbs93.59g
Total Fat5.69g
Protein13.72g
Calories474
Thisclassicsmoothieofferscarbs,fiber,potas-sium,vitaminsAandC,iron,calcium,andplentyofprotein.
‘Nuffsaid.
• 3/4clowfatvanillayogurt• 2frozenpeaches• 1banana• 2tbswheatgerm• 1/4corangejuice• 5-6icecubes
Carbs51.15g
Total Fat4.5g
Protein14.02g
Calories341
Anutritionalpowerhousefullofprotein,calcium,vita-minsA&C,fiberandiron.Weightliftersandrunnerscanintegratethisoneintotheirworkouts.Wheatgermisanexcellentsourceofvegetableproteins,fiber,healthyfatsandawholelotmore!
• 1mediumpeach• 3/4cfrozenstrawberries• 1/2banana• 1cupcold2%milk• 4tspnsfrozenorange
juiceconcentrate• 1tspnvanilla• 4icecubes
Carbs40.93g
Total Fat5.71g
Protein13.2g
Calories315
Lotsoffiber,VitaminsA&C,iron,potassiumcal-ciumandproteininthiswell-roundedsmoothie.It’llreplenishyourbodyquicklywithnutritionandgoodness,Greatonhotsummerdays!
• 1/4capplejuice• Juiceof1lemon• 1/4cfilteredwater• 1icecube• 1(2“)freshgingerroot
Carbs16.1g
Total Fat0.46g
Protein0.88g
Calories65
AsidefromanadequatesupplyofvitaminC,thisdrinkisintendedpurelyfordigestivepurposes.Takenregularly,thissmoothiecanrelievemanystomachail-mentsandaidtremendouslyindigestion.Greatforaqueasystomach.
• 2handfulsfreshspinachleaves
• 1smallbanana• 3/4c2%milk• 1/4cicecoldapplejuice• 3-4Icecubes
Carbs29.04g
Total Fat4.19g
Protein10.79g
Calories266
PerhapsthebestwaytoincreasevitminKintakeiswithaspinachandbananasmoothie.Packedwithvi-taminsA&C,calcium,iron,fiber,potassium,proteinandafewgoodcarbs.Thisoneisagreatafter-workoutgreenshake.
• 1frozenpeach• 1dozfrozblueberries• 1clowfatvanillayogurt,
frozen• 1/2cup1%or2%milk• 5-6crushedpecans• Scant1/4tspnsalt• 1/4tspnvanillaextract
Carbs38.26g
Total Fat17.06g
Protein19.25g
Calories377
ThisnuttyflavoreddrinkislfullofvitaminsA&C,pro-tein,calciumandiron.Pe-cansarearichsourceofenergyandcontainhealthbenefitingnutrients,minerals,antioxidantsandvitaminsthatareessentialforwellness.
• 2shotsespresso(or2/3cupdouble-strengthbrewedcoffee)
• 3scoopscoffeeicecream
• 1/2creducedfatmilk• 1tspncocoapowder• Whippedcream(ifde-
sired)
Carbs34.3g
Total Fat15.9g
Protein9.75g
Calories308
Asidefromhavingsomeprotein,thiswillputasmileonyourface..whichisgoodforyou.Right?Wearen’trobots,buthumanafterallandit’sokaytotreatourselveseveryonceinawhile!
All About Smoothies
Instant Whey Protein
Juicers and Juicing
100% Whey Protein can provide great benefit for people who work out hard and want to bulk up on-muscle tissue. Just remember, the very best source of protein is...red meat. Egg whites are packed with protein as well. Top sirloin is lean and loaded with natural protein. However, if you want to begin to pack on muscle tissue, you’ll probably want to include instant protein in your regimen.
Juicing is one of the fastest ways to get the benefit of vitamins and minerals absorbed into your blood stream in the fastest possible way. It may be difficult to eat 10 carrots all at once, but you can juice them and drink those powerful vitamins, minerals and enzymes straightaway. Enzymes begin break-ing down immediately, and fresh juice should be consumed as soon as possible for maximum benefit.
If you need to wait before investing in a quality juicing machine, you can, of course buy prepackaged juice from your local grocer. Just be aware that juice that’s been packaged is almost always pasteur-ized, which destroys enzymes and kills vitamins and minerals. Packaging companies often add vita-mins back into juice once it’s been processed, just to get something back into it that’s somewhat good for you. Buy organic and stay away from corn syrup until you can get a juicer.
Other Things You Can Add To SmoothiesHere’s a short list of just a few of the multitude of things you can add to your smoothie to increase it’s potency, make it smoother, or make it taste better! These are my favorites:
• Nuts - for increased energy, nuts provide high caloric intake and necessary fatty acids• Oatmeal - rolled oats are a staple (for me) and provide hours of sustained energy• Sorbet - a variety of flavors can make a dull smothie vibrant and delicious!• Wheat Germ- the most potent part of the wheat kernel• Yogurt - adds smoothness to any smoothie, which is what makes it so common in recipes!• Ice Cream - adds richness and smoothness, but be careful, it’ll make you gain weight!• Varieties of Frozen Fruit - can be experimented with for blending flavors.• Honey - because honey is sweet and it’s good for you.
Blenders and BlendingIt is essential to have a good quality blender for making your smoothies. The choices cebnter around size and power. One option is the Nutri-Bullet, but only go with that if you are blending for personal use. You can check out a variety of blenders and bullets by clicking the links on the next page.
Resources
It’s Way More Fun When It’s In Your Kitchen!
Blenders
** Note: Please understand that if you click on one of the products below and then buy an item as a result of clicking, I will make a small commission. In part, that’s how I am able to offset costs involved in providing useful information. Thanks!
Nutri-Bullet & Nutri-Ninja
JuicersImmersion Blenders Wheat Germ
100% Whey Protein