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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 05-17-06, 12:26 PM   #1
Pheard
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Healthy fruit smoothies

I'm totally getting into smoothies now. I was wondering if anyone has any favorite smoothie recipes that include ice, fruit, and fruit juices. No sugar, yogurt, or ice cream.

I've found it hard to find recipes that are only ice based on the internet.

Heres the one I tried yesterday

Ice
bannanas
blueberries
pineapple juice
couple tblspoon of sugar (optional)

I put in 2 tablespoons of sugar because the bannanas were totally unripe and I wasn't sure if the blueberries were sweet or not. If you let the bannanas ripen, you won't need sugar.

It tasted great though.
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Old 05-17-06, 12:47 PM   #2
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I make a smoothie almost every day for breakfast.

I usually grind up a little flax seed in a blender, and I add a little wheat germ. Then I add some yogurt (optional of course) and soy milk or rice dream. I add a banana, and then sometimes mango, canteloupe, or honeydew if it's in season. And I always add some kind of frozen fruit instead of ice: usually peaches and strawberries, but any kind of frozen fruit will do. I don't add ice or sugar, but sometimes I've added some of that frozen fruit juice concentrate from Doles (100% natural fructose, no crap) to sweeten things up.

I've been doing it so long I don't use measurements. Just keep experimenting until you get the flavor and consistency that works for you. I've had the best luck when I stick to subacid fruits (strawberries, peaches, melons, apples, etc) as opposed to acid fruits like oranges, but a little pineapple can be really good too.
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Old 05-17-06, 12:58 PM   #3
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I use frozen pineapple blue berries rasberries and blackberries fresh banana and add unsweetend apple juice. Plenty sweet for me, plus it dosent taste waterd down.
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Old 05-17-06, 01:01 PM   #4
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My favorite:

Three ice cubes
Half a banana
Two strawberries (or small handful of blueberries)
A large tablespoon of plain yogurt
One scoop of vanilla protein powder (whey)
Half a glass of skim-milk
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Old 05-17-06, 01:40 PM   #5
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My favorite to date is one I got off POMs website.

2 oz Pom Juice
6 oz Non Fat Banana Strawberry Yogurt
6 to 8 Fresh Strawberries
1 cup of ice.

It makes up a yummy sub 200 calorie strawberrie blast. Later.
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Old 05-17-06, 06:42 PM   #6
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Here is what I have every morning

12oz water
1 pack Myoplex lite
2 handfulls of blackberry's or mixed berries
2 tablespoons of frozen oj concentrate (all natural)
4 ice cubes

Blend the water and myoplex till thoroughly mixed, ad OJ and fruit, blend some more, add ice, blend some more, enjoy.
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Old 05-17-06, 06:54 PM   #7
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1 Banana
1/3 cup blueberries
1/3 cup strawberries
1/2 cup milk, or plain yougurt
1/2 orange or grapefruit juice, or any other favorite juice
Dash of vanilla
grated cinnamon
dash of nutmeg
Tablespoon of unsweetened cocoa
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Old 05-17-06, 11:02 PM   #8
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I like mixing a banana, some frozen raspberries, and Knudson (? the stuff they sell at Whole Foods) coconut juice together with a little peanut butter and some vanilla extract. Sweet, creamy, and nutty, all at the same time!
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Old 05-18-06, 06:20 AM   #9
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Quote:
Originally Posted by blue_nose
My favorite:

Three ice cubes
Half a banana
Two strawberries (or small handful of blueberries)
A large tablespoon of plain yogurt
One scoop of vanilla protein powder (whey)
Half a glass of skim-milk
This is exactly what I make, except instead of plain yogurt I use these little bottles of drinkable strawberry yogurt my daughter likes. I think they're Danimals, but I'm not sure. They really add the flavor, and I love strawberries!

Az
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Old 05-18-06, 11:04 AM   #10
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Quote:
Originally Posted by Az B
This is exactly what I make, except instead of plain yogurt I use these little bottles of drinkable strawberry yogurt my daughter likes. I think they're Danimals, but I'm not sure. They really add the flavor, and I love strawberries!

Az
Watch the ingredients in those kids yogurt snacks. They are full of sugurs and HF corn syrup. Not bad if you are biking lots, but somethig to be aware of.
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Old 05-18-06, 11:20 AM   #11
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I take ripe bananas peel and freeze them. When its smoothie time, I take some frozen banana, peanut butter, soy or regular milk, carob or chocolate powder and a bit of real maple syrup(the dark kind) blend and drink.
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Old 05-18-06, 11:30 AM   #12
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A smoothie without mango just isn't smooth!
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Old 05-19-06, 07:22 AM   #13
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Quote:
Originally Posted by rck
I take ripe bananas peel and freeze them. When its smoothie time, I take some frozen banana, peanut butter, soy or regular milk, carob or chocolate powder and a bit of real maple syrup(the dark kind) blend and drink.
Yep, frozen banana based smoothies are the way to go
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Old 05-19-06, 03:11 PM   #14
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Quote:
Originally Posted by blue_nose
Watch the ingredients in those kids yogurt snacks. They are full of sugurs and HF corn syrup. Not bad if you are biking lots, but somethig to be aware of.
Not a problem, in fact sometimes I add a little dextrose to make sure I'm getting enough post-ride carbs. I don't make smoothies for little tootles around the neighborhood, I only make them after long, hilly, hard rides.

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Old 05-19-06, 09:09 PM   #15
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Quote:
Originally Posted by Nykon
Here is what I have every morning

12oz water
1 pack Myoplex lite
2 handfulls of blackberry's or mixed berries
2 tablespoons of frozen oj concentrate (all natural)
4 ice cubes

Blend the water and myoplex till thoroughly mixed, ad OJ and fruit, blend some more, add ice, blend some more, enjoy.
How long does this last you? I eat breakfast two or three times daily. I usually have some oatmeal, then after an hour or two, I'll go for some cereal, then I'll have something to hold me until lunch (granola, bagel, smoothie, some fruit). I eat lunch at about noon and again at about 3:00. Then dinner about 5:00...then I usually run or ride and eat again when I get home...sometimes twice. Does anyone else eat like a horse? Oh yeah, I'm 5'7" 140 lbs
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Old 05-19-06, 09:11 PM   #16
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Quote:
Originally Posted by aham23
My favorite to date is one I got off POMs website.

2 oz Pom Juice
6 oz Non Fat Banana Strawberry Yogurt
6 to 8 Fresh Strawberries
1 cup of ice.

It makes up a yummy sub 200 calorie strawberrie blast. Later.

This may be a stupid question, but what is POMs?

thanks
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Old 05-19-06, 09:23 PM   #17
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Quote:
Originally Posted by fubar5
This may be a stupid question, but what is POMs?

thanks
Pomegranates.
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Old 05-19-06, 11:15 PM   #18
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I suppose I should weigh in
on this one since I LIVE on
whey protein smoothies.

Two large scoops or 3 of
Whey Protein Powder.
3 cups skim milk
2 tablespoons psyillium husks
2 or 3 - 1 gram capsules of
Omega 3 Fish Oil

I do that 3 times a day,
ride my bike 75 - 100 miles
a week and at age 55 am the
healthiest I have been in my life.
And YES, if I wanna eat a steak
for dinner, or Broiled or Barbequed
Chicken or Turkey, I pig out on it.

Low Carb - High Protein - Low FAT.
That is my regimen. For information
on the benefits of Whey Protein Powder
read the IN THE NEWS and BENEFITS
sections on the MENU on left hand side
of page at the Whey Protein Institute at:
http://www.wheyoflife.org

I highly recommend whey protein
as a food source. And YEH, I used
to use Bananas, Strawberries, apricots,
all other manner of berries, Pineapple,
HONEY, and fruit and even Spinach, Kale
and Carrots in my Vitamix, but it added too
many carbs and I always ended up
getting fat again. No more.

I mix SPICES into my basic
smoothies now and can get
3 or 4 different flavors to
provide variety. I supplement,
or snack on popcorn or oatmeal
at night for a snack. I am
maintaining an 88 lb weightloss
over 6 years.

Just my two cents about smoothies.
Your mileage may vary.
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Old 05-20-06, 06:28 AM   #19
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Quote:
Originally Posted by fubar5
This may be a stupid question, but what is POMs?

thanks
Not stupid. Follow the link for POM. Later.

http://www.pomwonderful.com/
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Old 05-20-06, 03:52 PM   #20
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Instead of Pomegranates, I use Acai. This is for anti oxidants. I also use two oranges, banana, flax seed. The Acai is suppose to be better than pomegranates and blueberries for anti oxidant. The ground flax seed is for Omega 3 fatty acids. The oranges are for vitamin C. The banana is for sweetness and some potassium.

One thing about mangos, they do not mix well with bananas because the banana flavor will drown out the mango flavor. the melons, cantaloupe and honeydew work well with bananas.
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Old 05-22-06, 09:29 AM   #21
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This thread make me hungry for a smoothie.

Made one for breakfast this morning and it is pretty good.

Half a banana
Three Pineapple chunks
Packet of protein powder (tropical flavor sample)
half cup of milk

Pretty good. Will have to work on adding more nutrition to the mix and cutting the sweet stuff, but it is a start.
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