Smoothies & Snacks
Beyond Your Scale Kitchen
Keep it easy with these simple but appetizing recipes. From make-ahead lunches and midweek meals to fuss-free sides and delicious desserts, we've got you covered!
Smoothies
Loosen Up A Little
We've Added A Few Recipes In Each Category-But Click Here For All The Great Recipes We've Collected. And You Can Print Them Too-Enjoy!
You'll love this chocolate green smoothie, and won't even realize it's packed with veggies!
Snacks
Finger-Lickin’ Good
Smoothie Recipes
Fresh. Fast. Tasty.
CHOCOLATE VEGGIE SMOOTHIE
by Jo-Anna
This dairy-free Chocolate Veggie Smoothie with Spinach & Cauliflower is a nutritional powerhouse that not only tastes good but is also is ready in less than 5 minutes! It's the perfect breakfast recipe and a great way to start your day!
SERVINGS
1
TIME
5 min
INGREDIENTS
8
Ingredients
- 1 1/4 cups Unsweetened Almond Milk
- 1/4 cup Oats (optional)
- 1 tbsp Almond Butter (or Powdered Peanut Butter)
- 1 1/2 tsps Cocoa Powder (unsweetened, add to taste, up to 1 tbsp)
- 1 cup Baby Spinach (feel free to add more or mix with Kale)
- 1 cup Frozen Cauliflower
- 1/2 cup Frozen Banana (or frozen Mango chunks, optional)
- 1/4 cup Chocolate Protein Powder (Whey or plant-based)
Directions
- Add all ingredients to the container of your Vitamix, Ninja, or other high-powered blender in the order listed.
- Turn blender on low and slowly increase to high speed (about 45 to 60 seconds). Blend until smooth.
- Pour into a glass and enjoy!
Our Tips
- Smoothies: Sip your way to a healthier breakfast or anytime meal by blending your superfoods each morning. This smoothie recipe will get your day started off right by packing in nutrient-rich fruit and vegetables, plus protein-filled milk for an energy boost.
- Blend the per perfect smoothie: A lot of people give smoothies a short blend at full power, but that makes for a terrible smoothie. Instead, starting at low speed and gradually increasing power lets the blades work better, breaking the ingredients down evenly and at the same time. With your Vitamix and Ninja Blender, use the one-touch preset programs for best results.
- Mix & Match: Mix and match ingredients and your favorite greens to build a satisfying and healthy smoothie. Use this healthy smoothie recipe as a template to get creative. Spinach is the best if you do not want to taste the greens at all! I keep a giant bag of spinach on hand in my freezer at all times, for the sole purpose of making smoothies!
- Supercold, Thick & Creamy: If you like super cold, creamy, thick smoothies then I suggest storing your greens and fruits incl. bananas in the freezer! Using frozen fruits and vegetables instead of ice results in an ultra-creamy consistency without adding ice, which can water down the flavor. Using ice? ADD ICE LAST: Adding ice first may cause you to overblend, leaving you with a watery drink.
- No Chocolate Protein Powder: Use vanilla protein powder or hemp seeds and add 1 tbsp unsweetened cocoa powder.
- Like it Sweet: Add frozen banana or frozen Mango chunks.
- Nut-Free Version: Use coconut milk instead of almond milk and sunflower seed butter instead of almond butter.
- Low-Fat: While almond or peanut butter is delicious and a little richer tasting, you can use powdered peanut butter instead of nut butters. Besides keeping it low-fat and fewer calories, it also makes it much easier to clean the container of your blender.
- Less Calories: Smoothies can pack 400 calories in a 20-ounce cup. Here's how to downsize: Most vegetables are already quite low in calories. Fruits and nut butters can be moderately high in calories but are also jam-packed with vitamins and minerals. Strawberries or blueberries and powdered peanut butter are a great low-calorie option, while still getting lots of fresh fruit and flavor. NOT A FAN OF DAIRY? Most milk alternatives (soy, rice, almond) have fewer calories than milk or dairy.
- Even Healthier: Add oats to your smoothie. Oats are among the healthiest grains on earth and incredibly nutritious. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.
- Crunchy: I like to turn my smoothies into "crunchies" by adding granola, oats, nuts, seeds, or other "chewables" after blending. According to nutritional science chewing your food improves the absorption of nutrients and energy from your food. It keeps you fuller and helps digestion. So enjoy your smoothies "crunchy" for better taste and a healthier weight.
- Grab-N-Go: Make-ahead smoothies are my ultimate answer for a quick breakfast, lunch, or dinner. Simply make a smoothie, pour the smoothie into Mason jars (they don’t need to be freezer-safe), and refrigerate. Smoothies will keep in the fridge for 1-2 days. If separated, just stir the smoothie and enjoy!
- Make It A Meal: A smoothie alone might not be enough for you or fill the hungry bellies in your family. For this reason, I usually pair a smoothie with an easy side: popcorn, cut veggie sticks (sometimes with homemade ranch), crackers, a homemade snack (see snacks), homemade soup or salad (see soups & salads), a homemade starter or side (see starters & sides), a muffin (made in advance), or an egg (usually made in the Instant Pot and prepped in advance).
- Powerful, Easy to Use Blender: Make thicker, creamier smoothies at home with a good, powerful, and easy to use blender. A good blender, like Vitamix or a less expensive Ninja blender, powers through frozen foods and nut butters with less liquid for thicker smoothies.
MeTURBOlism Smoothie
by Patrick
This healing, powerful smoothie is made with ingredients you should have in your kitchen and is whipped up quickly in your blender. A strong immune system and a healthy heart are important for our survival. Heal your body from different stressors such as eating a poor diet, one too high in protein from animal sources, or too high in sugar.
Enjoy this smoothie for breakfast, lunch, or dinner to calm your system and bring on health!
SERVINGS
2
TIME
15 min
INGREDIENTS
22
Ingredients
- 1 cup Plain Kefir (low fat or regular, substitute with milk or dairy free beverage)
- 1/2 cup Cottage Cheese (1% or low fat, substitute with Greek or Coconut Yogurt)
- 1/2 cup Unsweetened Almond Milk (flavored or unflavored)
- 1/4 cup Protein Powder (whey or plant based, unsweetened)
- 1 tbsp Organic Peanut Butter (or peanut butter powder)
- 1 tbsp Nutritional Yeast
- 2 tbsps Ground Flax Seed
- 1 tbsp Cocoa Powder
- 1 tsp Cinnamon
- 1 tsp Turmeric (fresh or powder, organic)
- 1 tsp Ginger (fresh or ground)
- 1/4 cup Dried Apricots
- 1 Fig
- 3 Strawberries (frozen)
- 1/2 Banana (frozen)
- 1 cup Baby Spinach (or mix with Kale)
- 1/2 cup Blueberries (fresh or frozen, add after blending for extra crunchiness)
- 1/4 cup Oats (Use rolled oats for extra thickness, add after blending for extra crunchiness)
- 1 tbsp Granola (Add after blending for extra crunchiness)
- 1 tbsp Unsweetened Coconut Flakes (Add after blending for extra crunchiness)
- 1 tbsp Chia Seeds (Add after blending for extra crunchiness)
- 1 tbsp Sunflower Seeds (Add after blending for extra crunchiness)
Directions
- Add all ingredients to a high-speed blender. Add more or less ginger for your taste. Blend until smooth and creamy. Pour into a glass and enjoy!
- Turn your smoothie into a "crunchie" by adding the fresh fruits, oatmeal and seeds after blending all other ingredients. Eating a smoothie like a meal can be a healthy option.
Our Tips
- Smoothies: Smoothies are a great way to get a nutrient-packed meal or snack, stat. They provide everything you need — protein, healthy fats, vegetables, and fruits — all in one convenient package. Made correctly, smoothies can be a great start to your day, and the flavor possibilities are endless.
- Blend the per perfect smoothie: A lot of people give smoothies a short blend at full power, but that makes for a terrible smoothie. Instead, starting at low speed and gradually increasing power lets the blades work better, breaking the ingredients down evenly and at the same time. With your Vitamix and Ninja Blender, use the one-touch preset programs for best results.
- Nutrition: Smoothies make for a convenient, portable, and easy meal (or snack) with no cooking skills required. This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics. It can be breakfast, lunch, or dinner and a great way to obtain key nutrients that may be otherwise lacking in your daily diet and to also quickly give your body what it needs to maximize the recovery response after a workout.
- Mix & Match: As the weather changes, I love to refresh or hydrate my healthy smoothies, so I thought a mix and match formula for how to build a satisfying and healthy smoothie would be helpful. Use this healthy smoothie recipe as a template to get creative – or try some of my favorite healthy smoothie recipe combinations below. Switch it up & enjoy!
- Keep It Healthy: Start by using roughly one cup of fruit per smoothie. Then, you'll also want to measure out a single serving of high-fat additions like nut butters, chia seeds, or avocados, because these can easily make you consume more calories overall.
- Even Healthier: Try adding a handful of greens, such as kale or spinach, is a great way to boost antioxidant and fiber intake. As a bonus, they bulk up beverages to make you feel fuller for longer. Enjoy different colors. I promise you won’t notice the taste! For extra potassium add half a banana.
- Nut-Free Version: Use coconut milk instead of almond milk and sunflower seed butter instead of almond butter.
- Low-Fat: While almond or peanut butter is delicious and a little richer tasting, you can use powdered peanut butter instead of nut butters. Besides keeping it low-fat and fewer calories, it also makes it much easier to clean the container of your blender.
- Less Calories: Smoothies can pack 400 calories in a 20-ounce cup. Here's how to downsize: Most vegetables are already quite low in calories. Fruits and nut butters can be moderately high in calories but are also jam-packed with vitamins and minerals. Strawberries or blueberries and powdered peanut butter are a great low-calorie option, while still getting lots of fresh fruit and flavor. NOT A FAN OF DAIRY? Most milk alternatives (soy, rice, almond) have fewer calories than milk or dairy.
- Crunchy: I like to turn my smoothies into "crunchies" by adding granola, oats, nuts, seeds, or other "chewables" after blending. According to nutritional science chewing your food improves the absorption of nutrients and energy from your food. It keeps you fuller and helps digestion. So enjoy your smoothies "crunchy" for better taste and a healthier weight.
- Grab-N-Go: Make-ahead smoothies are my ultimate answer for a quick breakfast, lunch, or dinner. Simply make a smoothie, pour the smoothie into Mason jars (they don’t need to be freezer-safe), and refrigerate. Smoothies will keep in the fridge for 1-2 days. If separated, just stir the smoothie and enjoy!
- Make It A Meal: A smoothie alone might not be enough for you or fill the hungry bellies in your family. For this reason, I usually pair a smoothie with an easy side: popcorn, cut veggie sticks (sometimes with homemade ranch), crackers, a homemade snack (see snacks), homemade soup or salad (see soups & salads), a homemade starter or side (see starters & sides), a muffin (made in advance), or an egg (usually made in the Instant Pot and prepped in advance).
- Cool It Down: Add 2 or 3 ice cubes after blending or briefly blend again to crush ice to keep it from watering down.
- Leftovers: Store in the fridge in an airtight container for up to 2 days. Add "crunchy" ingredients, then enjoy this powerful smoothie for breakfast, lunch or dinner.
- Powerful, Easy to Use Blender: Make thicker, creamier smoothies at home with a good, powerful, and easy to use blender. A good blender, like Vitamix or a less expensive Ninja blender, powers through frozen foods and nut butters with less liquid for thicker smoothies.
Snack Recipes
So good… they're addictive!
NO-BAKE PROTEIN BALLS
by Jo-Anna
Every-day running to school, work, play, and everything in between, gives you little time to keep your energy up while doing it all. If you can find about a half an hour to make these peanut butter-chocolate protein balls this weekend, you’ll be rewarded. They pack up easily and each one delivers enough protein for extra energy, so they’re just the thing to curb mid-morning and afternoon slumps all week long.
SERVINGS
12
TIME
30 min
INGREDIENTS
6
Ingredients
- 1 cup Rolled Oats (old fashioned)
- 2/3 cup Organic Peanut Butter (creamy, stirred well at room temperature)
- 1/2 cup Flaxseed Meal
- 1/4 cup Chocolate Chips (mini)
- 2 tbsps Maple Syrup (or honey)
- 1/4 cup Vanilla Protein Powder (whey or plant-based)
Directions
- Place all ingredients in a large bowl and with a large spoon or spatula stir well to combine. Refrigerate for 15 minutes.
- Using a spoon or cookie scoop, shape the mixture into 12 (1-inch) balls and place on a baking sheet or plate. Refrigerate until set but still chewy, about 10 to 15 minutes.
Our Tips
- Leftovers: The protein balls can be stored in an airtight container in the refrigerator for up to 2 weeks or frozen for up to 3 months.
- Mix & Match: You can easily mix things up. Swap peanut butter for almond or sunflower seed butter, try date syrup instead of maple syrup or honey, and switch out the chocolate chips for chopped dried fruit, shredded unsweetened coconut, or cacao nibs.
- Protein Powder: As convenient as protein powders are, they often contain belly-bloating whey, questionable fillers, and unnecessary artificial sweeteners. Add 1/2 a cup of slivered almonds, chia seeds, or hemp seeds - which are also loaded with more powerful nutrients - instead of the protein powder.
* * * * *
BLUEBERRY BREAKFAST BAR
by Patrick
This blueberry breakfast bars recipe is an easy, one bowl, no mixer recipe that takes just minutes to make. Not overly sweet, soft and tender, they're great for breakfast, brunch, snacks, or a healthy dessert. Ready to grab-n-go, there is one thing less to worry about on busy weekday mornings.
SERVINGS
9
TIME
40 min
INGREDIENTS
6
Ingredients
- 2 cups Blueberries (fresh or frozen, thawed)
- 1/4 cup Maple Syrup
- 1 tbsp Arrowroot Powder
- 3 cups Oats (rolled, divided)
- 1 Banana (very ripe, mashed)
- 3 tbsps Water
Directions
- Preheat the oven to 350°F (175°F). Line a baking pan with parchment paper.
- In a bowl, smash the blueberries using the back of a fork. Combine with the maple syrup and arrowroot powder. Set aside.
- Add half the oats to a food processor or blender to create oat flour. Transfer to a mixing bowl and combine with the remaining rolled oats, banana and water.
- Firmly press half of the oat mixture into a thin even layer in the baking pan. Spread the blueberry mixture on top and then crumble the remaining oat mixture over top of the blueberry layer. Bake for 20 to 25 minutes, or until golden brown. Slice and enjoy!
Our Tips
- Leftovers: Refrigerate in an airtight container for up to five days. Freeze for up to one month.
- Serving Size: One serving equals one square.
- Baking Dish: An 8 x 8-inch baking dish was used to create the standard nine servings.
- More Flavor: Add vanilla extract, substitute half the blueberries with another fruit such as peaches or strawberries.
- Additional Toppings: Maple syrup, honey, yogurt or nut butter.
- No Banana: Use applesauce or pear puree instead.
© 2020 Beyond Your Scale | Earnings Disclaimer | Listen to our Podcast