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Shape Up Smoothies by Kelly Schreuder

Standard recipe:

  • 2 fruit servings e.g. 1 banana plus 1 cup berries OR ½ cup other chopped fruit. You can use frozen fruit or add some ice cubes if you want a nice cold smoothie.
  • 1 fat serving e.g. 1 tsp flax oil, 2 tsp peanut butter, 1 tbsp chia or hemp seeds, ¼ avocado etc. OR use a nut milk e.g. almond milk as liquid.
  • Flavour e.g. granadilla, vanilla extract, cinnamon, chai spices etc.
  • Sweetness (optional) use out of your daily sugar allowance e.g. honey or maple syrup.
  • 1 cup milk or milk substitute e.g. unsweetened soya milk OR plain water.

Protein e.g. whey or hemp protein – whey is an excellent recovery snack component that really helps to rebuild your muscles and hemp is a more alkaline-forming plant source of protein. You can buy both of these from most health shops, but shout if you’re struggling and I’ll source some for you! Other “super foods” are always a nice addition to smoothies to boost their nutritional punch e.g. maca root powder, spirulina etc. Remember that things like fresh berries, cocoa and flax oil are also “super foods” so don’t feel that you HAVE to spend a fortune on branded, imported items to be healthy! Chocolate Avocado Protein Smoothie:

  • 1 banana
  • 1/2 avocado (the avo replaces some of the fruit and the fat portion)
  • 1-2 tsp cocoa powder (depending on intensity desired)
  • 2 tablespoons whey protein concentrate powder or hemp protein powder few drops vanilla extract
  • pinch salt
  • 1 tsp maple/honey/agave (this replaces the rest of the fruit portion) – sometimes I add dates instead: 1 large fresh date or 2 small dried dates that I soak and keep in the fridge.
  • 1 tsp maca powder
  • 1 cup milk (or water) – sometimes I use less liquid and make this nice and thick and eat it with a spoon like chocolate mousse 🙂
  • 4-5 ice cubes (optional)

Summer Smoothie

  • 1 banana
  • ½ cup pineapple or mango (or leave out the banana and use ½ cup each pineapple and mango)
  • ½ fresh granadilla, scooped out from flesh – this is delicious, but not essential
  • 2 tbsp protein powder
  • Few drops vanilla extract
  • 1 tsp honey or agave syrup (optional)
  • 1 tsp flax oil
  • Milk of choice
  • Ice cubes, optional

Berry Smoothie:

  • 1 banana
  • 1 cup berries
  • 2 tbsp protein powder
  • Few drops vanilla extract
  • 1 tsp honey or agave syrup (optional)
  • 1 tsp flax oil
  • Milk of choice
  • Ice cubes, optional

Green Breakfast Smoothie You can substitute any Shape Up breakfast for this smoothie, just remember to get enough calcium from other milk portions during the day. Either juice some kale or spinach (about 50g) OR use a green powder e.g. wheatgrass or spirulina

  • 1 granny smith apple, peeled and seeds removed
  • ½ cup pineapple
  • 2 tbsp hemp protein powder
  • 1 tsp agave syrup (optional)
  • 1 tsp flax oil
  • Water as liquid – this is the only smoothie I would always use water for, rather than milk
  • Ice cubes, optional

Kelly Schreuder Registered Dietician & Private Chef 082 321 8463

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