9. Smoothie and Shake Recipes

Please note that some fruits contain relatively high amounts of carbs, and certain ketogenic diet advocates advise against eating these fruits. I see nothing wrong with enjoying the occasional fruity indulgence, however, since fruit is so high in important nutrients and fiber and contains natural sweetness that can take the sting out of your sugar and refined carb cravings.

These smoothie recipes are some of my favorites. They’re all pretty straightforward—just toss the ingredients into a blender, blend until smooth, and enjoy.

Piña Colada Green Smoothie

Blend together and enjoy:

• 1 cup fresh spinach, kale, or Swiss chard
• 1 cup pineapple
• 2 tablespoons unsweetened coconut flakes
• 1 cup unsweetened coconut or almond milk
• ¼ cup coconut water

Lime Cilantro Green Smoothie

Blend together and enjoy:

• 1 cup fresh spinach, kale, or Swiss chard
• ¼ cup fresh cilantro
• 1 lime, peeled
• 1 cup water
• 1 banana, sliced
• ½ cup plain Greek yogurt

Strawberry Kiwi Green Smoothie

Blend together and enjoy:

• 2 cups fresh spinach, kale, or Swiss chard
• 1 kiwi, peeled
• ¾ cup strawberries
• ¼ cup orange juice
• 1 cup milk

Superberry Shake

Blend together and enjoy:

• ½ cup strawberries
• ¼ cup raspberries
• ¼ cup blackberries
• ½ cup blueberries
• ½ cup milk

Berry Cashew Smoothie

Blend together and enjoy:

• ¼ cup raw cashews, ground
• ½ cup almond milk
• ½ cup strawberries
• ½ cup raspberries or blackberries

Blueberry Avocado Protein Smoothie

Blend together and enjoy:

• ½ cup blueberries
• ½ ripe avocado
• 1 apple, cored and diced
• 1 tablespoon almond butter
• 1 tablespoon coconut oil
• ½ cup plain Greek yogurt
• ½ cup water or almond milk

Chocolate Banana Protein Shake

Blend together and enjoy:

• 1 banana, cut into pieces and frozen
• ¼ cup almond butter
• 2 tablespoons cocoa powder
• 1 cup milk

Peach Avocado Smoothie

Blend together and enjoy:

• 1 peach, peeled and pitted
• ¼ avocado, peeled and pitted
• ¾ cup water
• ¼ cup Greek yogurt

Apple Cinnamon Pie Smoothie

Blend together and enjoy:

• 1 Granny Smith apple, peeled and cored
• ¼ cup unsalted cashew nuts
• 1 tablespoon honey
• 1 teaspoon cinnamon powder
• ½ teaspoon vanilla extract
• 1 cup almond milk

Pumpkin Pie Smoothie

• ¾ cup pumpkin puree, fresh or canned
• 1 cup almond milk
• ½ cup plain Greek yogurt
• ¼ teaspoon vanilla extract
• 1/8 teaspoon ginger
• 1/8 teaspoon nutmeg
• 1/8 teaspoon allspice
• 1/8 teaspoon cinnamon, plus 1/8 teaspoon to garnish