Creative Fingers NC
TABLE OF CONTENTS
SMOOTHIES
How to Make a Smoothie
5 Health Benefits of Drinking
1. BANANA MILK SMOOTHIE
2. STRAWBERRY SMOOTHIE
3. PAWPAW ORANGE SMOOTHIE
4. CHOCOLATE BANANA SMOOTHIE RECIPE
5. CUCUMBER APPLE MINT SMOOTHIE
6. STRAWBERRY BANANA SMOOTHIE
7. PINEAPPLE ORANGE MANGO SMOOTHIE
8. PINEAPPLE MANGO BANANA SMOOTHIE
9. DARK CHOCOLATE PEANUT BUTTER BANANA PROTEIN
SMOOTHIE
10. CHOCOLATE ALMOND COCONUT PROTEIN SMOOTHIE
11. MANGO-PINEAPPLE SMOOTHIE
12. ORANGE MANGO CARROT SMOOTHIE
13. CHOCOLATE AVOCADO SMOOTHIE
14. STRAWBERRY GINGER BEET SMOOTHIE
15. BANANA BREAD SMOOTHIE
16. GINGER AND GRAPEFRUIT DETOX SMOOTHIE
17. ORANGE, SPINACH CITRUS SMOOTHIE
18. AVOCADO AND APPLE SMOOTHIE
19. MANGO AND LIME SMOOTHIE
20. PAPAYA AND PINEAPPLE SMOOTHIE
21. AVOCADO, PINEAPPLE AND SPINACH SMOOTHIE
22. ORANGE, BANANA AND COCONUT SMOOTHIE
23. PEAR, APPLE AND BANANA SMOOTHIE
24. VANILLA AND PEACH SMOOTHIE
25. ORANGE, CUCUMBER AND APPLE SMOOTHIE
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26. HONEY AND COCONUT SMOOTHIE
27. MANGO AND GINGER SMOOTHIE
28. PEAR AND BANANA SMOOTHIE
29. SPINACH, ORANGE AND CUCUMBER SMOOTHIE
30. MANGO AND SPINACH SMOOTHIE
31. GREEN SMOOTHIE
32. BANANA AND GINGER SMOOTHIE
33. GREEN SMOOTHIE WITH FRUIT
34. CARROT SMOOTHIE WITH MANGO
35. SMOOTHIE WITH CINNAMON
36. MANGO SMOOTHIE WITH TURMERIC
37. SMOOTHIE WITH GINGER
38. ORANGE SMOOTHIE WITH YOGHURT
39. AVOCADO SMOOTHIE
40. COFFEE SMOOTHIE WITH BANANA
41. MANGO CUCUMBER MINT SMOOTHIE
42. RASPBERRY SMOOTHIE WITH AVOCADO
43. GREEN SMOOTHIE WITH AVOCADO
44. RANGE CREAMY SMOOTHIE
45. BANANA SMOOTHIE WITH HONEY AND CHIA SEEDS
46. SMOOTHIE WITH MANGO YOGHURT
47. VEGETABLE SMOOTHIE WITH CARROTS AND CUCUMBER
48. TOMATO SMOOTHIE
49. APPLE BANANA SMOOTHIE
50. ORANGE PINEAPPLE SMOOTHIE
51. BANANA SMOOTHIE WITH MILK SMOOTHIE
52. MANGO WITH COCONUT MILK SMOOTHIE
53. GRAPEFRUIT-BANANA SMOOTHIE WITH MANGO
54. PEANUT BUTTER SMOOTHIE
55. MANGO, STRAWBERRY, AND PINEAPPLE SMOOTHIE
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56. BANANA AND PINEAPPLE RECIPES
57. PAPAYA-BANANA SMOOTHIE
58. PINEAPPLE-TANGERINE SMOOTHIE
59. WATERMELON SMOOTHIE RECIPE
60. AVOCADO BANANA SMOOTHIE
61. MANGO BANANA SMOOTHIE RECIPE
62. COCONUT PINEAPPLE SMOOTHIE RECIPE
BONUS
1. HOW TO PREPARE ZOBO DRINK
2. HOW TO PREPARE TIGER NUT DRINK
Creative Fingers NC
SMOOTHIES
A smoothie is a thick and creamy beverage and made from a variety of
ingredients placed in a blender. The ingredients are pureed until you have
a smooth concoction. One of the most excellent features of smoothies is
that they can contain whatever is desired. Typical ingredients include:
Fruits VegetablesYogurt Seeds Nuts
Juice
Milk or water Protein powder Spices
How to Make a Smoothie
I’m a BIG fan of smoothie recipes that are EASY and simple. To me, half
the point of a smoothie is to have a delicious and nutritious meal/ snack that
can bemade in 5 minutes TOPS.
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So making a healthy smoothie is easy around here. Step 1: gather your
ingredients. Step 2: add those ingredients to your blender. Step 3: BLEND
untilcreamy, adding a little extra liquid if needed to get your blender going.
Step 4: Pour and ENJOY!
5 Health Benefits of Drinking
The following are five potential health benefits of drinking smoothies.
Increases consumption of fruits and vegetables
Eating enough fruits and vegetables is crucial to good health. One to two or
three cups a day of each can lower blood pressure, reduce the risk of
developing some types of cancers, lower the risk of developing diabetes,
and reduce cardiovascular and stroke risk.
Increases fiber intake
Fiber helps the digestive system and may help reduce the chances of
developingheart disease, diabetes, and colon cancer. Some high fiber foods
to add to smoothies include raspberries, blackberries, strawberries, pears,
apples, bananas, dark leafy green vegetables, chia seeds, sunflower
kernels, groundflaxseed, and almond butter, to name just a few.
Can be a meal replacement
If on a weight loss program, smoothies made with healthy ingredients can
replace a meal and provide essential nutrients. If you are too busy to eat
and cook regular meals and want to avoid fast foods, prepare a container of
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smoothie ahead of time for quick consumption.
Can provide a nutritional balance of fats, protein, carbohydrates, vitamins,
and minerals
The key to achieving nutritional balance in a smoothie is to use fruits and
vegetables as the primary ingredients, enhanced with healthy fats in seeds,
nuts or nut butter, and protein.
Helps manage food cravings
One of the benefits of drinking smoothies for breakfast is that they can
provide a source of energy and protein. Research studies have found that
higher protein intake makes people feel fuller and reduces food cravings
later in the day.
Proteins are complex molecules that take longer to break down than
carbohydrates, so
they provide longer-lasting energy.
Protein also helps prevent muscle loss when losing weight on a calorie-
restricted diet, making high-protein smoothies a great weight-loss food.
Many people add protein powder made from plants, milk, or eggs to their
smoothies. High protein ingredients include almonds and other nuts, peanut
butter, flax seeds, soy milk, and tofu, to name a few.
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1
BANANA MILK SMOOTHIE
INGREDIENTS
4 ripe bananas
4 medjool dates, soaked
1 cup of pure water
1 cup of milk
INSTRUCTIONS
Soak date for 1 – 2 hours in the pure water
Add all ingredient blender and blend into it is smooth
Store in a closed container in the refrigerator
Served chilled.
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2
STRAWBERRY SMOOTHIE
INGREDIENTS
firm ripe banana1 apple
6-8 strawberries
Cold liquid base e.g. water, almond or soy milk
tablespoons of plain yogurt or ice cream optional
INSTRUCTIONS
Peel off the banana skin and chop it into 2 halves
Wash the apples thoroughly and core them; then slice them into 1 inch
cubes. (I do not peel off the skin of the apples, because it is a good source
of vitamin A and 50% of the vitamin C in the fruit is found in the skin)
Wash the strawberries and cut the leaves off
Toss the strawberries, banana, and apple into your blender
Using a measuring cup, pour in the amount of cold water or milk that you
want. The amount of liquid you add will depend on how thick or thin you
want your smoothie to be.(If you are using yogurt or ice cream, you can add
them at this point)
Cover the blender with the lid and then turn it on. Let it blend for about 30
seconds or until the blend looks nice and smooth. To check, turn off the
blender, and stir the blend with a spoon.
Pour into a glass cup and enjoy your delicious smoothie.
To add some crunch, throw in some nuts like peanuts, almonds, or cashews.
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3
PAWPAW ORANGE SMOOTHIE
INGREDIENTS
2 cups of pawpaw, cut into chunks
1 cup of freshly squeezed orange juice1 ripe banana, cut into chunks
teaspoon of lime juice,
OPTIONAL METHOD
Combine all the ingredients in a blender and blend for about 15 seconds or
until the mixture is smooth.
Serve right away or chill in the fridge, if you didn’t use already cold fruits.
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4
CHOCOLATE BANANA SMOOTHIE RECIPE
INGREDIENTS
ripe bananas, cut into chunks
1 cup / 8 ounce liquid milk or plain yogurt 1 tablespoon cocoa powder
Nuts, for serving and garnishing, optional
Chocolate Chips, for serving and garnishing
OPTIONAL METHOD
Combine the banana, milk and cocoa powder in a blender; blend for some
seconds or until smoothie is completely smoothie. Check with a spoon for
chunks (and blend again if you find any).
If you didn’t use frozen bananas, then chill smoothie in fridge for some
minutes before serving.
Serve in a cup and garnish with your favorite nuts and some chocolatechips.
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5
CUCUMBER APPLE MINT SMOOTHIE
INGREDIENTS
1 large cucumber, peeled and sliced
¼ cup mint leaf (10 g) 1 green apple, diced 1 tablespoon honey
½ avocado, diced
½ cups ice (210 g)
INSTRUCTIONS
Place the cucumber, mint, apple, honey, and avocado in a blender or food
processor and blend until just combined.
Add in the ice and continue to blend until the mixture is smooth.
Serve immediately.
Enjoy!
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6
STRAWBERRY BANANA SMOOTHIE
INGREDIENTS
cups strawberry (300 g), sliced 1 banana, sliced
1 ½ cups milk (360 mL), of choice 1 cup plain greek yogurt (285g)
INSTRUCTIONS
Put fruit in a freezer bag. Seal and store in freezer for up to 8 -12 months.
When ready to use, put milk, Greek yogurt, and frozen fruit into a blender
and mix until consistency is smooth.
Enjoy!
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7
PINEAPPLE ORANGE MANGO SMOOTHIE
INGREDIENTS
1 cup pineapple (245 g), cubed 1 orange, sliced
1 mango, cubed
1 ½ cups milk (360 mL), of choice 1 cup plain greek yogurt(285g)
INSTRUCTIONS
Put fruit in a freezer bag. Seal and store in freezer for up to 3 months.
When ready to use, put milk, Greek yogurt, and frozen fruit into a blender
and mix until consistency is smooth.
Enjoy!
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8
PINEAPPLE MANGO BANANA SMOOTHIE
INGREDIENTS
1 cup pineapple (165 g), cubed 1 cup mango (165 g), cubed
banana, sliced
cups milk (480 mL)
INSTRUCTIONS
Mix fruits together in a plastic bag.
Seal bag and place in freezer for up to 6 months.
When ready, mix milk and fruit in a blender until consistency is smooth.
Enjoy!
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9
DARK CHOCOLATE PEANUT BUTTER BANANA PROTEIN SMOOTHIE
INGREDIENTS
1 ½ cups water (360 mL), or yogurt or milk of choice
¼ cup peanut butter (60 g)
1 scoop chocolate protein powder
1 tablespoon dark chocolate cocoa powder2 bananas, frozen
INSTRUCTIONS
Put all ingredients into a blender and mix until smooth.
Enjoy!
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10
CHOCOLATE ALMOND COCONUT PROTEIN SMOOTHIE
INGREDIENTS
1 ½ cups coconut milk (360 mL)
¼ cup almond butter (60 g)
1 scoop chocolate protein powder1 cup ice (140 g)
INSTRUCTIONS
Put all ingredients into a blender and mix until smooth.
Enjoy!
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11
MANGO-PINEAPPLE SMOOTHIE
INGREDIENTS
1 cup mango (165 g)
½ cup pineapple (80 g)
½ cup water (120 mL)2 cups ice (430 g)
INSTRUCTIONS
Pour all ingredients into a blender and blend until smooth.
Garnish.
Enjoy!
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12
ORANGE MANGO CARROT SMOOTHIE
INGREDIENTS
¼ cup orange juice (60 mL)1 orange, peeled, sliced
1 mango, peeled, sliced
3 large carrots, peeled, shredded1 ½ cups ice (225 g)
INSTRUCTIONS
Place the orange juice, orange, mango, and carrots in a blender or food
processor and blend until just combined.
Add in the ice and continue to blend until the mixture is smooth.
Serve immediately.
Enjoy!
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13
CHOCOLATE AVOCADO SMOOTHIE
INGREDIENTS
½ avocado1 banana
1 cup chocolate milk (240 mL), of choice
INSTRUCTIONS
Add avocado, banana, and chocolate milk to blender and blend untilsmooth.
Pour into a glass, and enjoy!
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14
STRAWBERRY GINGER BEET SMOOTHIE
INGREDIENTS
1 cup strawberry (150 g)
1 ½ cups romaine lettuce (115 g)
½ red beet, peeled, diced
1 piece ginger, 1-inch (2 1/2 cm), peeled 1 ½ cups ice
INSTRUCTIONS
Add avocado, banana, and chocolate milk to blender and blend untilsmooth.
Pour into a glass, and enjoy!
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15
BANANA BREAD SMOOTHIE
INGREDIENTS
Cup Almond Milk
1½ Units Frozen Bananas
1½ Cups Vanilla Protein Powder
¼ Cup Porridge Oats 2 Tspn Cinnamon
½ Cup Greek yogurt
INSTRUCTIONS
Using a blender, mix together the almond milk, banana, and yogurt (in that
order) and blend for 20-30 seconds until smooth.
Add the oats, 1 teaspoon of cinnamon, and protein powder and mix untilyou
get the desired consistency.
Pour into a glass and top with the leftover cinnamon.
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16
GINGER AND GRAPEFRUIT DETOX SMOOTHIE
INGREDIENTS
Cups Grapefruit
1 Frozen Banana
1 Cup Water
1 Cup Arugula
½ Cup Spinach
1 Tspn chopped fresh ginger
INSTRUCTIONS
Add the arugula, spinach, and water to a blender and mix on a highpulsating
setting until you get a thickened juice.
Add the grapefruit, banana, and ginger to the mixture and blend completely
until creamy.
Separate into 3 for portions for each of your meals.
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17
ORANGE, SPINACH CITRUS SMOOTHIE
INGREDIENTS
1 Cup Spinach
½ Cup Peeled Oranges 1 Frozen Bananas
½ Cup Coconut Water
INSTRUCTIONS
Add the coconut water and spinach to a blender and use a high pulsating
settingto break them apart.
Add the bananas, oranges, and hemp seeds and blend on high until you get
your desired consistency.
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18
AVOCADO AND APPLE SMOOTHIE
INGREDIENTS
½ Cup Lime Juice
½ Cups Apple Juice1 Chopped Avocado
Frozen Bananas
Tspn Vanilla Extract
Tbsp honey (or maple syrup for a vegan alternative)
INSTRUCTIONS
Add all of the ingredients into a blender and mix on a high speed setting until
completely blended together.
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19
MANGO AND LIME SMOOTHIE
INGREDIENTS
1 Cup Coconut Milk1 Frozen Banana
Cup Frozen Mango
½ Cup Kale
½ Cup Spinach
Tbsp Flax seeds
⅛ Cup Lime juice
1 Tspn Coconut Flakes (To Top)
INSTRUCTIONS
Add all of the ingredients but only one tablespoon of flax seeds to a blender
and mix at a high speed until you reach your desired consistency.
Pour into a glass and top with the rest of the flax seeds and coconut flakes
for a crunchy and delicious top.
Enjoy!
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20
PAPAYA AND PINEAPPLE SMOOTHIE
INGREDIENTS
1 Cup Coconut milk
Cup Chopped Papaya
½ Cup Frozen Pineapple
½ Tspn Ground Flaxseeds
½ Cup Greek Yogurt
INSTRUCTIONS
Add the coconut milk, papaya, and pineapple to a blender and mix briefly
on a high setting for 10-20 seconds.
Add the Greek yogurt and the flax seeds and blend further until you have a
thick and creamy consistency. For a lighter consistency, you can make it
lessthick by adding some ice
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21
AVOCADO, PINEAPPLE AND SPINACH SMOOTHIE
INGREDIENTS
1 Avocado
¼ Cup Spinach
¼ Cup Frozen Pineapple 1 Cup Almond Milk
Tbsp Hemp Seeds
¼ Cup Ice
INSTRUCTIONS
1. Add all the ingredients to a blender and make sure to add the hemp seeds
last and mix on a high-speed pulsating setting until thoroughly mixed and
creamy.
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22
ORANGE, BANANA AND COCONUT SMOOTHIE
INGREDIENTS
1 Cup Spinach
½ Cup Peeled Oranges 1 Frozen Bananas
½ Cup Coconut Water
Tbsp Hemp Seeds
(OPTIONAL)
INSTRUCTIONS
Add the coconut water and spinach to a blender and use a high pulsating
setting to break them apart.
Add the bananas, oranges, and hemp seeds and blend on high until youget
your desired consistency.
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23
PEAR, APPLE AND BANANA SMOOTHIE
INGREDIENTS
Tbsp Ground Flaxseed 2 Frozen Bananas
½ Cup Apples
½ Cup Pears
½ Cup Spinach
1 Cup Almond Milk
¼ Cup Ice
INSTRUCTIONS
Add all of the ingredients to a blender and mix on high speed pulsating
speed ensuring that the ground flax seeds are added last so that they are
not lost in the bottom or stick to the sides. Blend until you get the desired
consistency.
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24
VANILLA AND PEACH SMOOTHIE
INGREDIENTS
1 ½ Cups Soy Milk2 Peaches
1 Banana
1 Tspn Vanilla Extract
INSTRUCTIONS:
Add all of the ingredients into a blender and mix on a high pulsating setting
until completely blended together and you reach the desired consistency.
If it is too thick, add some more soy milk, too thin, and add some more
banana.
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25
ORANGE, CUCUMBER AND APPLE SMOOTHIE
INGREDIENTS
¼ Cup Celery
¼ Cup Apples 1 Cup Papaya
½ Cup Spinach
1 Cup Coconut Water
½ Cup Orange
½ Cup Cucumber
½ Cup Ice
INSTRUCTIONS
Add all of the ingredients to a blender and mix at a high speed, ensuring to
remove any tough stalks and chopping properly so that it doesn’t damage
your blender as this smoothie has quite tough ingredients.
If it is not thick enough, try adding some extra spinach or a frozen banana.
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26
HONEY AND COCONUT SMOOTHIE
INGREDIENTS
½ Cup Avocado
½ Cup frozen Banana pieces 1 Cup Coconut Water
1 Cup Almond Milk
½ Tspn Cinnamon2 Tbsp Honey
1 Cup Spinach
1 Tbsp Flax seeds
½ Tspn Shredded Coconut to top
INSTRUCTIONS
Add all of the ingredients to a blender and mix on a high-speed setting until
completely blended and you reach the desired consistency. (Make sure you
add the cinnamon and flax seeds last so that they do not stick to the blender.
Serve and top with the shredded coconut.
27
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MANGO AND GINGER SMOOTHIE
INGREDIENTS
¾ Chopped Frozen Pineapple
½ Chopped Mango
⅛ Ground Ginger
Chopped, Frozen Banana1 Chia Seeds
Shredded Coconut
INSTRUCTIONS
Pre-soak your chia seeds overnight.
In the morning, combine the seeds with ginger, pineapple, and mango in a
blender or food processor and blend together until creamy and thick.
If it is too thick then add the crushed ice, if not, serve and top withshredded
coconut
This creamy smoothie is particularly beneficial for those who don’t want a
variety of flavors and just want to stick to one option as a healthy snack to
not overwhelm the senses.
28
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BEAR AND BANANA SMOOTHIE
INGREDIENTS
Frozen Bananas
Cup Pear
Tspn Vanilla Essence 1 Cup Soy milk
¼ Cup Spinach
2 Tbsp Chia Seeds
INSTRUCTIONS
In a high-speed blender, add all of the ingredients and mix them together
thoroughly. Try to add the chia seeds last so that they don’t get stuck in the
bottom or to the sides.
Blend until you reach your desired consistency. If it is too thick add some
ice, if it is too thin add another frozen banana.
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29
SPINACH, ORANGE AND CUCUMBER SMOOTHIE
This delicious green smoothie tastes just like a dessert with its fresh and
crispy minty flavor.
INGREDIENTS:
¼ Cup Mint Leaves
¾ Cup Spinach
½ Cup Orange pieces
½ Cup Orange Juice
½ Cup Coconut Water
¼ Cup Cucumber
¼ Cup Ice
INSTRUCTIONS:
Add the mint leaves, spinach, coconut water, and orange juice to the
blender and mix on a high setting until the leafy greens are broken apart.
Add the rest of the ingredients to the blender and mix them together
thoroughly until you reach your desired consistency.
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30
MANGO AND SPINACH SMOOTHIE
This smoothie is perfect for curbing hunger cravings. It also has a delicious
fruityflavor that kids and adults will enjoy.
INGREDIENTS
Cup Frozen Chopped Mango 1 cup Coconut Milk
Tbsp Chia Seeds1 Cup Spinach
½ Cup Kale
tspn Lemon Juice
½ Cup Ice
INSTRUCTIONS
Soak the chia seeds in coconut milk and lemon juice for around 10 minutes
so that they expand and soak up the moisture.
Add all of the ingredients to a blender and mix on a high-speed setting until
completely smooth and you have reached your desired consistency.
Note: Make sure to remove any larger stalks from the kale before adding
them tothe blender to avoid breaking the blades.
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31
GREEN SMOOTHIE
INGREDIENTS:
cups spinach
1 apple
core removed
cup blueberries
Tbsp almond butter
1 Tbsp ground cinnamon2 cups
coconut water or water to cover
INSTRUCTIONS:
Put the spinach into the blender first, followed by all the other ingredients
Blend for about 1 min until smooth and lumps are gone.
Enjoy!
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32
BANANA AND GINGER SMOOTHIE
INGREDIENTS:
2 bananas
1 teaspoon grated ginger 1 tablespoon honey
juice of half a lemon
INSTRUCTIONS:
Raw materials, insert into a blender and blend to a smooth Smoothie.
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33
GREEN SMOOTHIE WITH FRUIT
INGREDIENTS:
3/4 cup White Yoghurt
1 cup mango
cup pineapple
3/4 cup milk
a handful of baby spinach
1 tablespoon honey
INSTRUCTIONS:
Pour into a blender milk, yogurt, add frozen fruit and a few handfuls of
spinachand honey.
All Blend Smoothie smooth.
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34
CARROT SMOOTHIE WITH MANGO
INGREDIENTS:
2 big carrots
bananas
½ mango
dried apricots
½ almond milkfresh basil
INSTRUCTIONS:
Peel the carrots cut put into a blender and add remaining ingredients. Blend
and serve for breakfast.
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35
SMOOTHIE WITH CINNAMON
INGREDIENTS:
1 orange
2 apple
1 pear
1 teaspoon cinnamon 1 cup of water
INSTRUCTIONS
All the ingredients into a blender and put on an excellent Blend Smoothie.
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36
MANGO SMOOTHIE WITH TURMERIC
INGREDIENTS:
1 mango
banana
1/2 cup of White Yoghurt 2 cup of milk
teaspoon turmeric
1 tablespoon lemon juice
INSTRUCTIONS:
Put chopped in a blender and refined fruit, add yoghurt, milk and lemon
juice. All the ingredients in a blender to smooth Blend Smoothie, which
spilled into glasses, sprinkle with turmeric and serve with a straw.
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37
SMOOTHIE WITH GINGER
INGREDIENTS:
1/2iceberg lettuce
3 a handful of salad or Lamb’s lettuce1banana
1apple
20 ginger
1 tea spoon cinnamon
1 tea spoon honey
INSTRUCTIONS:
Banana, apple and ginger cut. Together salad or Lamb's lettuce fill in a
blender.
Add sliced lettuce glass of water. Add cinnamon and honey. We alltogether
in a blender.
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38
ORANGE SMOOTHIE WITH YOGHURT
INGREDIENTS:
Ripe banana
Teaspoons Vanilla-Extract1/2 cup orange juice
3/4 cup vanilla greek yogurt 1 orange
2 tablespoons orange peel
INSTRUCTIONS:
Into the Blender to smaller pieces sliced banana and peeled the Orange,
disassembled the marigolds and deprived of his white skin.
Add the vanilla extract, orange juice, vanilla yogurt and grated Orange rind.
Get all the ingredients together in a blender to smooth smoothie, pour over
into higher glasses and serve.
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39
AVOCADO SMOOTHIE
INSTRUCTIONS:
1 cup frozen raspberries
½ ripe avocados
1 banana
1 cup White Yoghurt
1 teaspoon vanilla extract
1 tablespoon honey
A little milk
INSTRUCTIONS:
In a blender mixed first frozen raspberries, hollowed - out avocado and
banana with yoghurt.
Add vanilla extract and honey, milk and blend till smooth.
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40
COFFEE SMOOTHIE WITH BANANA
INGREDIENTS:
1 banana
150 ml strong black coffee150 g White Yoghurt
100 ml soya milk
2 tablespoon honey
1 tablespoon peanut butter 1 tablespoon cocoa
INSTRUCTION:
In a blender put into smaller pieces sliced banana, peanut butter andcocoa.
Add ice - cold coffee, honey, soy milk and yogurt. Blend together andtransfer
finished Smoothie into a glass and serve with a straw.
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41
MANGO CUCUMBER MINT SMOOTHIE
INGREDIENTS:
1 cup diced cucumber peel removed
1.5 cups frozen mango chunks 1/2 cup milk of choice
½ lime juiced and zested
fresh mint leaves or drop of mint extract
INSTRUCTIONS:
Add all ingredients to a blender.
Blend until smooth.
Enjoy.
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42
RASPBERRY SMOOTHIE WITH AVOCADO
INGREDIENTS:
200 grasp berry
½ Avocado
Tablespoon Chia seeds 400 ml coconut milk
Sprigs of lemon balm
INSTRUCTIONS:
Soak chia seeds in 1 dl coconut milk and put it in the fridge for the night. In
the morning, rinse the raspberries and avocados will be purged and get rid
of the seeds.
We put in a blender pour the coconut milk, avocados, raspberries, and
coconut milk with chia seeds all well together.
Garnish with a twig of lemon balm and raspberries and we have to drink for
health.
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43
GREEN SMOOTHIE WITH AVOCADO
INGREDIENTS
½ Avocado
2 green apple
¼ cup of White Yoghurt 1 cup milk
tablespoons honey
ice cubes
INSTRUCTIONS:
Peel the apples, get rid of seeds and cut into cubes. Add the avocados,
yogurt, milk, honey and a couple of ice cubes and blend.
Mixed to smooth the Green Smoothie, which transferred into the glass.
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44
ORANGE CREAMY SMOOTHIE
INGREDIENTS:
orange
teaspoons orange peel1ripe banana
100 greek yogurt
teaspoon vanilla extract
INSTRUCTIONS:
Cut orange into half. Squeeze the juice of one and the other apart on
marigolds, get rid of the skin and finely cut.
In a blender pour the juice, the flesh and the bark of oranges.
Add the sliced banana, yogurt and vanilla extract. Mixed on the smooth and
creamy Smoothie.
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45
BANANA SMOOTHIE WITH HONEY AND CHIA SEEDS
INGREDIENTS:
2 bananas
Teaspoon honey
½ cup of water
1 tablespoon Chia seeds
INSTRUCTIONS:
Peel the banana, break it into smaller pieces and put into a blender.
Add the honey, Chia seeds and, where necessary, pour cold water. Blendtill
smooth.
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46
SMOOTHIE WITH MANGO YOGHURT
INGREDIENTS:
1 cup
Mango
Cup of coconut milk
½ cup of yogurt
Tablespoons vanilla protein
¼ teaspoon cinnamon
INSTRUCTIONS:
Peel mango, cut into cubes and put in the freezer overnight.
Then he put it into a blender, add the coconut milk, yogurt, protein powder
with vanilla flavors and grounded cinnamon and blend till smooth.
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47
VEGETABLE SMOOTHIE WITH CARROTS AND CUCUMBER
INGREDIENTS:
1 cup of apple juice
1 cup of cutted apple
½ cup cutted carrot
½ cup cutted cucumber
2 cup sice
1 pinch nutmeg
Pinch cinnamon
INSTRUCTIONS:
All ingredients thoroughly wash and clean. Cut to smaller pieces and blend
until smooth. Add apple juice and ice. Nutmeg and cinnamon smoothie
adding a pleasant aroma. All mix again together.
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48
TOMATO SMOOTHIE
INGREDIENTS:
cups chopped tomato
½ cup tomato juice
¼ cup of apple juice
1 medium sized chopped carrot
½ cup chopped celery
¼ cup of hot sauce (according to need)
2 cups of ice
INSTRUCTIONS:
Thoroughly wash all the ingredients and cut into pieces and blend until
smooth. Finally, add hot sauce to taste and pieces of ice and blend again all
together.
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49
APPLE BANANA SMOOTHIE
INGREDIENTS:
½ cup orange juice
¼ cup low fat milk
1 pc banana
1 pc apple
½ cup of ice
INSTRUCTIONS:
Thoroughly wash everything and peel banana. Cut into smaller pieces and
blenduntil smooth. Gradually add the orange juice and milk to taste. Finally,
add ice cubes and everything thoroughly once again blend until smooth.
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50
ORANGE PINEAPPLE SMOOTHIE
INGREDIENTS:
1 pc orange
½ cup pineapple
½ pc banana1 cup of milk
INSTRUCTIONS:
Peel banana, orange and pineapple, cut all to smaller pieces and blend until
smooth. Finally add milk or yoghurt and ice.
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51
BANANA SMOOTHIE WITH MILK SMOOTHIE
INGREDIENTS
1 ½ cup milk 1 pc banana
½ tsp vanilla sugar Cinnamon to garnish
INSTRUCTIONS
Ready sliced banana pour into a blender. Gradually add vanilla sugar and
milk to taste and everything thoroughly blend until smooth. Finally, garnish
smoothie withcinnamon.
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52
MANGO WITH COCONUT MILK SMOOTHIE
INGREDIENTS
1 pc mango
1 cup yoghurt
100 ml coconut milk
INSTRUCTIONS
Peel mango and cut into smaller pieces and blend. Gradually add the yogurt
and coconut milk to taste and blend everything until smooth.
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53
GRAPEFRUIT-BANANA SMOOTHIE WITH MANGO
INGREDIENTS
1/2 pc grapefruit 1 pc banana
1/2 pc ripe mango
honey (according to need)1/2 cup ice
mineral water (according to need)
INSTRUCTIONS
Peel grapefruit, divide into wedges, remove any white fibers and internal
bitter husks, and cut into smaller pieces.
Peel banana and cut into slices. All the ingredients blend together until
smooth by hand blend or blender.
Pour sparkling water or drinking water as needed and blend thoroughly.
If you would like to have more rich smoothie, use kefir or buttermilk instead
of mineral water, drink will be interesting.
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54
PEANUT BUTTER SMOOTHIE
INGREDIENTS
1 cup unsweetened almond milk 1 cup ice
1/2 cup fat-free plain Greek yogurt 1/4 cup creamy peanut butter
tablespoon chia seeds 1 teaspoon vanilla extract
frozen bananas, chopped into chunks Kosher salt (if peanut butter is
unsalted)
INSTRUCTIONS
Put the almond milk, ice, yogurt, peanut butter, chia seeds, vanilla, bananas
and a pinch of salt, if using, in a blender and puree until creamy and smooth,
2 to 3 minutes.
Pour into individual bowls and sprinkle with toppings of your choice.
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55
MANGO, STRAWBERRY, AND PINEAPPLE SMOOTHIE
INGREDIENTS
1 mango, skin removed, cut into 1-inch dice, frozen 5 strawberries, stems
removed, cut half, frozen
cup diced pineapple
1 cup orange juice
INSTRUCTIONS
Combine all ingredients in a blender and puree until smooth, about 2 to 3
minutes. Drink immediately
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56
BANANA AND PINEAPPLE RECIPES
INGREDIENTS
200g Pineapple, sliced and chopped 100g Banana, sliced
1/2 tsp Ginger, freshly grated 240 ml fresh milk or water
1 cup Ice cubes
INSTRUCTIONS
Wash the banana and the pineapple with clean water Put it into your
smoothie maker or blender
Add your fresh milk or waterAdd the ginger if desired Add your ice
Blend until it smoothens and serve
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57
PAPAYA-BANANA SMOOTHIE
INGREDIENTS
1 cup milk
¼ cup Greek yogurt
1 teaspoon pure vanilla extract
1 small ripe banana, peeled and sliced
½ large, ripe papaya, peeled, seeded and chopped 1 cup ice cubes
INSTRUCTIONS
Combine the milk, yogurt, vanilla, banana, papaya and ice cubes in a
blender and blend until smooth. Pour into a large glass.
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58
PINEAPPLE-TANGERINE SMOOTHIE
INGREDIENTS
1 ripe banana
1 tangerine/clementine
I cup pineapple (chopped into 1 inch chunks)1/4 cup sliced almonds
1/2 -3/4 cup water (depending on the consistency that you desire)
INSTRUCTIONS
Peel off the banana skin and chop it into bite-size chunks
Peel off the skin of the tangerine; take out the seeds. (Make sure you
remove all the seeds because the seeds contain hydrocyanic acid (aka.
hydrogen cyanide), which can give the smoothie a bitter taste and be toxic
in high doses) OR you could also use freshly squeezed tangerine juice in
place of the whole tangerine
Toss the banana and pineapple chunks, tangerine, and almonds into the
blender
Using a measuring cup, pour in the amount of cold water or milk that you
want. The amount of liquid you add will depend on the consistency you
desire. (If you are using yogurt or ice cream, you can add them at this point)
Cover the blender with the lid and then turn it on. Let it blend for about 30
seconds or until the blend looks nice and smooth. To check, turn off the
blender, and stir the blend with a spoon.
Pour into a glass cup and enjoy this tasty and awakening smoothie
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59
WATERMELON SMOOTHIE RECIPE
INGREDIENTS
1 banana, peeled and sliced 1 cup watermelon cubes
⅓ cup vanilla yogurt 2 tablespoons honey
1 - 1 ½ cups ice
whipped cream for garnish if desired
INSTRUCTIONS
Add banana, watermelon, yogurt and honey to a blender
Blend until smooth.
Add ice and blend until smooth (or serve over ice).
Top with whipped cream if desired and serve immediately.
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60
AVOCADO BANANA SMOOTHIE
INGREDIENTS
1 ripe banana
ripe avocado
3-5 fresh spinach leaves or efo leaves
2 tablespoons maple syrup or honey
tablespoons almond powder or flakes
1 cup of cold water
INSTRUCTIONS
Combine all the ingredients in a blender in this order: water, maple syrup,
almond flakes, avocado, banana, and spinach leaves.
Blend on high speed for 30 to 45 seconds or until or check for smoothness
with a spoon.
Garnish with almond flakes and serve immediately.
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61
MANGO BANANA SMOOTHIE RECIPE
INGREDIENTS
1 ripe banana (chopped into chunks)
½ large ripe mango (peeled and cut into cubes)
½ cup cold water or milk
INSTRUCTIONS
Toss the mango and banana chunks into your blender
Using a measuring cup, pour in the amount of cold water or milk that you
want. The amount of liquid you add will depend on how thick or thin you
want your smoothie to be
Cover the blender with the lid and then turn it on. Let it blend for about 10-
15 seconds or until the blend looks nice and smooth. To check, turn off the
blender, and stir the blend with a spoon.
Pour into a glass cup and enjoy your delicious smoothie.
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62
COCONUT PINEAPPLE SMOOTHIE RECIPE
INGREDIENTS
1 ripe banana (chopped into chunks)
cup fresh home-made coconut milk (please do not use canned coconut milk,
it is not that healthy and you will not enjoy the taste of the smoothie)
cups pineapple (cored and chopped) 1 teaspoon honey, optional
4 medium ice cubes,
OPTIONAL METHOD
Pour the coconut milk into the blender, add the pineapple and banana and
blend for about 10 seconds or more
Add the ice cubes and blend for another 10 seconds or until the blend is
smooth
Serve in a cup and enjoy your smoothie.
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BONUS
HOW TO MAKE ZOBO DRINK – SORREL DRINK
Zobo Aka Zoborodo! What’s not to Love? Zobo is a tasty and popular
Nigeriandrink made from Roselle (Hibiscus sabdariffa).
Do you know that Zobo is highly medicinal?
Well, now you know. Some of the health benefits of sorrel include its ability
to boost eyesight, strengthen the immune system, improve digestion, build
strong bones, increase circulation, increase energy levels, help prevent
cancer, reduce certain skin conditions, lower blood pressure, increase
appetite, slow the aging process, protect against diabetes, strengthen heart
health, and improve kidney health.
To enjoy the health benefits of Zobo, you’ve got to retain its natural
goodness as much as possible. The addition of artificial sweeteners may
interfere with its natural nutrients. I always sweeten mine with natural fruits
like Pineapples and Oranges. Pure Honey is a good natural sweetener.
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INGREDIENTS:
Cups Zobo Leaves
Very Ripe and Sweet Pineapple 2 Sweet Oranges
Inch Ginger Root 2 Garlic Cloves
1/4 Cup Pure Honey
2 Tablespoons Cloves (Konofuru/Konofiri)Handful Mint Leaves (Optional)
1/2 Cup Honey (Optional)
INSTRUCTIONS:
Peel and slice the Pineapple and set aside.
Run the Zobo leaves under a cold tap and rinse until you’ve gotten rid of the
dirt. You’ll need to do this a few times as the leaves do carry an awful lot of
sand and dirt. You’ll notice the colour/juice seeping while you’re rinsing it
but relax, there’s plenty more where that came from.
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Pour the Zobo leaves into a big pot, add water, you’ll need 2-3 litres,
depending on your desired consistency.
Place the pot on low to medium heat, squeeze in the oranges, you may
chooseto toss some of the rinds as well if you prefer your Zobo citrusy…
You’ll notice the lemon rind in the photo. The lemon did make my Zobo a bit
sour, I had to remove the rind shortly after. If you’ll be adding artificial
sweeteners to your Zobo, then you can add lemon to the recipe, if not, skip
this please.
Thinly chop the Garlic and Ginger, then add….
Add the cloves, this is what it looks like before and after, I tossed them in a
drymill to grind before adding…
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Now, add the Mint Leaves and allow this simmer for 30 minutes on low to
medium heat.
Tip: For intense flavour, leave to steep for a few hours before serving. I left
minerefrigerated overnight…
Strain the Zobo with a fine sieve or paper towel, wring the leaves to squeeze
outas much juice as you can. Dilute with more water if you find it too thick….
If you prefer your it sweetened, add the Honey, stir and combine…
You can also sweeten with sugar or other artificial sweeteners though this
may affect the medicinal value.
Serve ice cold…..
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HOW TO PREPARE TIGER NUT DRINK
INGREDIENTS
4 cups Tiger Nuts10 dates
1500 ml of water
INSTRUCTIONS
You will need four cups of tiger nuts (Aki Hausa or Aya). If it is dried you
need to soak it in clean water for 36 hours before yourblender would attempt
blending it.
If you live outside Nigeria, chances are that you would only findthe dry nuts.
Soak them in plenty of cold water for 36 hours before attempting to turn
them into kunun aya.
You will need a juice maker or a really smart blender, otherwise,it cannot
blend it. You could attempt using a hand grinding machine alternatively.
crack the dates to remove the seeds.
You can blend in batches if you are using a blender.
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Strain using a handkerchief
This is how you get tiger nut milk in 3 easy steps
Serve chilled
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