Healthy and Nutritious Protein Shake and Smoothie Recipes

Here are a few recipes for awesome protein shakes and smoothies that are tasty, healthy and nutritious.  Always remember that a proper nutrition plan is key to your bodybuilding and fitness workouts.

Orange Julius Protein Shake

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  • 1 cup orange juice
  • 1/2 cup milk
  • 1/4 cup heavy cream
  • 1 teaspoon vanilla
  • 1 scoop vanilla whey powder
  • 6 to 8 ice cubes

Optional:  Add egg yolk for extra protein and richness

Healthy and Nutritious Protein Shake and Smoothie Recipes

Directions:  Blend all ingredients before adding ice. Serve immediately.

Peanut Butter Banana 'n' Honey (High Calorie)

  • 1 banana
  • 2 tablespoons crunchy peanut butter (with hand-blended oil, like Adams brand)
  • 1 to 2 tablespoons honey
  • 1 cup whole milk
  • 2 scoops protein of choice (vanilla is good)
  • 6 ice cubes

Optional:  Make it chocolate banana by adding 1/2 teaspoon of cocoa powder and using chocolate flavored whey

Directions:  Add milk and honey to blender and blend; add protein and blend until smooth. Add room temperature banana in chunks, plus peanut butter and blend well.

Kiwi Strawberry Smoothie

  • 2 kiwi's skinned and sliced
  • 6 frozen strawberries
  • 1/2 cup white grape juice
  • 1/2 cup yogurt, plain
  • 1 scoop tropical type whey protein
  • 5 ice cubes

Directions:  Add fruit and blend; then blend in yogurt and add white grape and combine well. Add whey protein, blend again and then finish with ice for consistency desired.

Exotic Mango Smoothie

  • 1 scoop tropical flavor protein (Max Muscle pineapple or mango, or other) or vanilla
  • 1 large mango diced and chilled
  • 1 banana
  • 1/2 cup Russian whole milk yogurt + 1 tsp vanilla (or 1/2 cup vanilla ice cream)
  • 3/4 cup orange juice
  • 1/2 teaspoon cardamom or cinnamon
  • 6 ice cubes

Directions: Blend OJ, yogurt, banana until mixed. Add ice cubes, mango and continue blending. Add cinnamon or cardamom - it's amazing!

Berry Blast 'n' Banana

  • 1/2 cup red raspberries
  • 1/2 cup strawberries (frozen)
  • 4-6 blackberries - fresh
  • 1/2 cup yogurt
  • 1 banana
  • 1 teaspoon vanilla
  • Whey protein vanilla
  • 1/2 cup ice

Directions: Blend yogurt with blackberries and raspberries. Before adding ice, push through sieve (sifter) to rid the mix of blackberry and raspberry seeds. Put back in blender, add protein, banana and ice and blend.

Strawberry Soy or Rice Milk Shake

  • 6 to 8 fresh strawberries
  • 1 cup soy milk or rice milk
  • 1/2 cup strawberry yogurt or soy ice cream (any flavor you like)
  • 6 ice cubes
  • Soy protein (or whey)

Directions: Add milk type you're using, and blend with protein. Add yogurt and berries and blend. Add ice cubes and froth.

Orchard Fruit Smoothie

  • 8 fresh cherries, pitted
  • 5 slices of nectarine or peach (fresh w/ juice)
  • 1/2 banana
  • 1 cup milk (nonfat to 2 percent)
  • 1 scoop vanilla whey or non-flavored plain whey protein

Directions:  Blend the fresh cherries and nectarine with milk, add banana, whey and finish with strawberries to make shake iced.

Chocolate Banana

  • 1 to 1.5 bananas frozen and cut into chunks
  • 2 tablespoons of favorite chocolate syrup or melted semi-sweet chunks
  • 1/2 cup yogurt or 1 scoop vanilla bean ice cream (if not on diet)
  • 1 cup milk
  • 1 to 2 scoops chocolate or vanilla whey protein

Directions: Combine chocolate with milk until combined; add ice cream, whey and blend. Add banana chunks and blend until they make a frozen frothy treat.

Dieter's Fruity Whey Protein Smoothie Recipe

  • 1 banana cut into chucks
  • 1 or 2 scoops of whey protein( according to the brand)
  • 3 large strawberries
  • 1/4 cup blueberries
  • 1/2 of skim milk
  • 1/2 cup ice
  • 1/2 cup of yogurt

Directions:  Blend the banana with the milk, ice, protein and yogurt until a slushy texture is formed. Add the strawberries and blueberries and blend till slushy. Blending the fruit last will keep it suspended in ice and fresh.   

Trail Mix Smoothie

  • 1/4 cup almonds
  • 1/2 cup raisins
  • 1 banana cut into chucks
  • 1 or 2 scoops of whey protein( according to the brand)
  • 1/2 cup milk + 1/2 cup plain or peach yogurt
  • 1/2 cup ice cubes

Directions: Blend almonds in food processor or grinder until dust or small chunks. Add raisins and blend until very well chopped. Next, add banana, whey protein, milk, and ice cubes until a smooth texture is formed. Make sure the almonds and raisins are well blending.

Coffee Boost Smoothie 

  • 1 cup of coffee chilled
  • 1 tsp of sugar, honey, or chocolate syrup( to flavor to yoru liking)
  • 1 banana cut into chunks
  • 1/2 cup of whole milk

Starbucks Coffee Smoothie Recipe

  • 1 bottle of Starbucks Coffee drink
  • 1 banana cut into chunks
  • 1/2 cup vanilla or coffee ice cream + 1 scoop whey (or use yogurt and whey if dieting)
  • 6 ice cubes

Directions: Blend coffee with whey protein, then add ice cream, and banana until well blended. 1 cup of milk may also be added with ice cubes for a slushy texture. Because Starbucks Coffee bottled drinks are sweetened, don't add more.

Healthy and Nutritious Protein Shake and Smoothie Recipes

Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.

Homemade Southern Corn Fritters

This is a traditional corn fritter recipe that is super simple and hard to mess up! Corn fritters are soft in the center and a little bit crispy on the edges, which makes them absolutely addictive! Economical, easy to prepare and quick to cook, naturally, they are a staple found on quite a few Southern dining tables.

A basic corn fritter recipe consists of fresh or de-thawed yellow corn kernels, eggs, milk, melted butter and flour. That is it. Simple ingredients list, huh? Despite the simple components, they can be prepared in many different ways: deep fried, gently browned with a bit of oil in a cast iron fry pan, or baked in the oven.

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I like to eat corn fritters with honey, jam or maple syrup in the morning. But, if I am frying them up to go with ham or chicken then putting a pat of butter on them is good. In fact, my mom and I just prepared them for lunch and put goat cheese and red peppers on top. Yum!

Homemade Southern Corn Fritters


two cups flour

3 teaspoons baking powder

one teaspoon salt

1 tablespoon sugar

1/4 tsp paprika or black pepper

one cup of low-fat milk

2 eggs

2 tablespoons of room temperature or melted butter (shortening works, too)

1 1/2 cups of fresh, uncooked corn kernels or thawed out and drained corn kernels

To make the fritters:

Mix the dry ingredients in a little bowl until evenly and thoroughly mixed (this will ensure that the baking powder is well distributed in the flour) and then set off to one side while you prepare the rest of the recipe. In another bowl, lightly beat the two eggs then add the milk and butter and stir.

After that, stir in the dry ingredients and blend until all big lumps are gone. It's acceptable for the mixture to have minimal, pea size lumps. The main thing you need to be sure of is to never over blend the ingredients, or the mix could easily get "gummy".

After the wet and dry items are mixed together stir in the corn kernels. Remember, do not over stir.

Pour the oil inside of a fry pan to deep fry or add a few tablespoons of oil to a cast iron skillet to lightly cook and brown the fritters. Heat the oil until a drop of water dripped into the oil forms a soft ball. Never let the oil heat to the point of smoking.

Drop spoonfuls of batter into the oil and cook for 3-5 minutes or until such time as golden brown. Take out the fritters with a slotted spoon and simply let them drain onto paper towels or brown groceries bags. Serve warm.

I hope you enjoy corn fritters at least as much as I do!

Homemade Southern Corn Fritters

Written (and cooked) by Courtney who loves to make corn fritters to sop up the spicy juices from her Dirty Rice Recipe

How To Make Homemade Dinner Rolls From Scratch

A few years ago, my mother in law was gracious enough to share with me her recipe to make these easy and delicious homemade dinner rolls. You can make them any time of the year or just for special family dinners. You can freeze them (once baked) for up to 3 months in your freezer and then reheat in the oven (for 3-4 minutes) or the microwave for 1-2 minutes once thawed.

Homemade Tasty Dinner Rolls Recipe

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2 packages (envelopes) dry yeast
3/4 cup warm water (not hot water)
1/3 cup granulated white sugar
1 teaspoon table salt
1 egg, slightly beaten
1/2 cup melted butter
3 1/4 cups all-purpose flour, divided
vegetable grease

How To Make Homemade Dinner Rolls From Scratch

In a measuring cup, dissolve the dry yeast in warm water. Pour yeast mixture into a mixing bowl and add in the granulated sugar, salt, egg, butter and 1 cup of your all-purpose flour. Mix the dough well. If needed, stir in a little more of the all-purpose flour to make a soft dough.

Shape the dough into a large ball. Lightly grease all sides of the ball and then return your dough ball back to your mixing bowl. Cover the bowl with a tea towel and let it rise until it has doubled in size. Punch down the dough and shape into smaller balls and let rise for 20-30 additional minutes.

Place balls onto a baking sheet and bake in a preheated 350 degree oven for 9 to 13 minutes or until golden brown and done.

Serving Suggestions: Serve rolls slightly warm with a pat of butter, honey butter, jam or fruit preserves.

How To Make Homemade Dinner Rolls From Scratch

Shelly Hill is a mother and grandmother living in Pennsylvania who enjoys cooking and baking a variety of homemade foods. You can visit Shelly's online cooking site at for free cooking tips and recipes.

Six Smoothie Recipes For Constipation and Acne Relief

I recommend drinking a morning smoothie if you have constipation or if you have skin problems like acne. Drinking a high fiber smoothie relieves and prevents constipation. It will also provide the nutrients that are necessary for having or keeping a nice clean and smooth skin.

So, here are the six smoothie recipes you can blend.

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* Apple Smoothie
* Apple-Barley Smoothie
* Apricot Smoothie
* Peach-Rice Dream Smoothie
* Pineapple Smoothie
* Strawberry Smoothie

Six Smoothie Recipes For Constipation and Acne Relief

Apple Smoothie

Mix in the blender the following.

1-2 small apples cut into wedges
1 banana
1 cup 50:50 rice dream: almond milk
¼ cup or less of raisins soaked overnight
1-teaspoon honey
1-2 cubes of ice
1-teaspoon lecithin granules
2 tablespoons flax seed oil

Start by mixing the banana and the liquids. Then add slices of apples to get the consistency you like. In all of your smoothies add flax seed oil for nice smooth skin. I also add a tablespoon of flax seed straight into the blender and the blender will chop them up.
Apple-Barley Smoothie

Mix in the blender the following.

1 cup of sliced apples with peel
1/2 cup of cooked barley
1/4 cup of soaked raisins
1/4 teaspoon of vanilla flavoring
1-1 ½ cup of 50:50 rice dream: almond milk
1-teaspoon lecithin granules
2 Tablespoons flax seed oil

Make sure you use the lecithin granules in these smoothies since lecithin helps to breakdown the flax oil into tiny droplets and makes it more digestible.

Apricot Smoothie

One cup of fresh apricots or dried apricots that were soaked overnight
Juice of 1/2 a lemon
Two oz. of prune juice
One teaspoon or more of oat ban
One teaspoon of mineral whey
One tablespoon of flax seed oil
One tablespoon of lecithin granules

Add a slight amount of distilled water or ice cubes to make the consistency to your liking. This smoothie is good for constipation and acne.

Peach-Rice Dream Smoothie

Mix in the blender:

2 fresh peaches with peel
1-cup rice dream
1/2 banana
1-teaspoon sesame seeds
1-teaspoon sunflower seed
1-tablespoon lecithin granules
2 tablespoons flax seed oil

In place of rice dream you can use almond milk. I now only use almond milk to make my smoothies. Place all of the seeds straight into the blender. This smoothie has plenty of fiber. You may want to increase the amount of sesame and sunflower seeds.

Pineapple Smoothie

Mix the following in a blender.

1-2 cups of fresh pineapples
1/2 cups apple slices
1/4-cup fresh apple juice
1/2-cup almond milk (more or less as needed)
1 banana
1-tablespoon lecithin
2-tablespoons flax seeds
2 teaspoons bran (wheat, oat or rice)

You can add more lecithin if you like. Lecithin does not have a taste. This smoothie is jam packed with fiber.

Strawberry Smoothie

Mix in a blender the following ingredients.

1 banana
1-tablespoon of lecithin granules
1-teaspoon of any type of bran
1 cup or more 50:50 rice dream: almond milk
Now add strawberries one by one with the blender on until you get the consistency you like.
1-tablespoon flax seeds
1 or 2 tablespoons sunflower seeds
1-teaspoon sesame seeds
1 tablespoon of flax seed oil

You can add liquid minerals or vitamins to these smoothies and give them an additional nutritional value.

There you have the smoothies that I make. Start making and drinking them and see the health benefits that you'll get.

Six Smoothie Recipes For Constipation and Acne Relief

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Fruit Smoothie Recipes: Healthy Smoothies for Diabetics

You may think that smoothies are sweet concoctions that diabetics should avoid at all cost, and you would be wrong. Even if you have diabetes, you can still enjoy all the benefits of a healthy smoothie. You'll find many diabetic-friendly smoothie recipes that are low in carbohydrates and fats yet high in vitamins, minerals and proteins. Be sure to use whole fruits to get the maximum benefits out of healthy smoothies for diabetics.

We have a number of smoothie recipes below that call for fruits. These recipes are diabetic-friendly for the following reasons:

\"smoothie Recipes\"

  1. They do not include refined sugar
  2. These recipes use fresh or frozen whole fruits. Fruits are high in dietary fiber and they contain complex carbohydrates.
  3. Some smoothie recipes contain flax seed or wheat germ. These super foods help keep blood sugar at normal levels.
  4. These smoothies are low-calorie and low in carbohydrates. Diabetics and non-diabetics alike can enjoy these healthy smoothies.

Fruit Smoothie Recipes: Healthy Smoothies for Diabetics

To enjoy the following recipes, combine all ingredients in a blender. Blend until smooth. Serve and enjoy!

Strawberry & Banana Breakfast Smoothie

  • 1 cup skim milk
  • 3/4 cup low-fat yogurt
  • 1/2 cup silken tofu
  • 1 small banana
  • 1-1/4 cups strawberries, preferably frozen
  • 1/2 cup crushed ice

Blueberry & Banana Smoothie

  • 1 cup skim milk
  • 3/4 cup low-fat yogurt
  • 1/2 cup silken tofu
  • 1 banana, peeled and sliced
  • 3/4 cup blueberries
  • 1/2 cup crushed ice

Banana Smoothie

  • 2 ripe bananas, peeled and sliced (preferably frozen)
  • 1/4 cup low-fat vanilla or fruit yogurt
  • 2 cups low-fat milk
  • 2 tbsp wheat germ or oat bran
  • Ground nutmeg to taste (optional)

Mixed Berry Smoothie

  • 1 cup frozen berries of your choice
  • 1/4 cup low fat vanilla yogurt
  • 1 tbsp malted milk powder
  • 2 tsp wheat germ or oat bran
  • 1 egg or egg substitute (optional)

Green Smoothie for Diabetics

  • 2 cups water
  • 2-3 cups lightly packed baby spinach leaves (preferably organic)
  • 1 pear
  • 1/2 to 1 banana
  • 1/4 tsp cardamom
  • 1-2 tbsp chia seeds (soak in 2 cups water for a while)

TIP: Chia seeds are high in fiber, calcium, protein, antioxidants and omega-3. You can buy them at health stores.

Strawberry Flax Smoothie

  • 1 cup fresh or frozen strawberries
  • 1/2 cup nonfat vanilla yogurt
  • 1/2 cup skim milk
  • 3 tbsp flax meal
  • 1/2 tsp cinnamon

Fruit Smoothie Recipes: Healthy Smoothies for Diabetics

Visit now to learn much more about smoothies, specially about smoothies for diabetics.

Smoothie Recipes For Weight Loss - Healthy Smoothie Recipes To Help You Lose Weight

Smoothie recipes for weight loss is among the several key phrases that take the first of a lot of search engines upon searching for weight loss tips. Because of the people's desire to lose weight and wear size 0 dresses featured by Vogue or other famous fashion magazines, they are always on the look out for diet programs that would help them shed off those unwanted fats at the same time enjoy the food they are eating. Fortunately, they found what they were looking for in smoothies.

Smoothies are blended and chilled fresh fruits that are added with crushed ice, honey, frozen fruit, or syrup. Their consistency is similar to milk shake but is thicker than a slush drink. Moreover, they are usually consumed by health and body conscious individuals.

\"smoothie Recipes\"

On the other hand, the craze for weight loss lead smoothies to be sold in restaurants, coffee shops and supermarkets (for pre-bottled versions). However, together with its growing market is the increasing number of people wondering if these fresh fruit smoothies can certainly help them in losing weight?

Smoothie Recipes For Weight Loss - Healthy Smoothie Recipes To Help You Lose Weight

With the fact that smoothies are blended and chilled fresh fruits, they contain less fat and carbohydrates, making them best friends for dieters. Other than that, since they have less fat content, dieters can drink smoothies as much as they want without having to worry about gaining weight. Moreover, they help in increasing metabolism; thus, you can ensure a regular digestion and they are responsible for the mobilization of subcutaneous fat, which are stored in your skin and muscles.

Indeed, smoothies for weight loss are effective. However, what are these miraculous ingredients that help dieters lose weight?

As I mentioned earlier, fruits and vegetables are the typical ingredients for smoothies, and because of these ingredients, the smoothies are rich in fibers, carbohydrates, vitamins A, C, and E, antioxidants, beta carotene and a lot more nutrients and minerals that are beneficial to your health. With all these substances in your smoothie, you are guaranteed of a body that is free from cardiovascular diseases and digestion irregularities.

Unfortunately though, smoothies contain substances that help increase your metabolism and regularity of digestion, which are necessary to lose weight, but they don't work a miracle by shedding off the unwanted fat instantly. These smoothie recipes for weight loss will not melt all the unwanted fats right away; you have to partner it with exercise and eating a healthy balanced diet. If you think that consuming smoothies alone will give you a size 6 body, then you are mistaken. Just like any other weight loss programs, exercise and healthy, balanced diet are also needed.

Let me remind you that if you want the healthy smoothies, prepare them yourself. Avoid buying them from the grocery store as they contain preservative that in some way or another can cause weight gain. Preparing them is simple. All you need are blender and the ingredients. Once you put all the ingredient in the blender, within a few minutes, you can have your own healthy drink.

Smoothie Recipes For Weight Loss - Healthy Smoothie Recipes To Help You Lose Weight

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Fun Baked Birthday Treats

The traditional birthday cake isn't the only yummy option you have when it comes to baked goods for your child's birthday party. We have come up with some other ideas that are more than just a substitute for a birthday cake. They are creative, delicious and just plain different.

Decorate A Cookie

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· Sugar Cookie Dough
· Cookie Cutters
· Wax Paper
· Confectioner's Sugar
· Water
· Food Coloring
· Assorted candies
· Colored Sugar (different colors)
· Sprinkles

Fun Baked Birthday Treats

Prepare a batch of your favorite cookie dough, or purchase some refrigerated sugar dough. Roll it out and place it on the wax paper. Let the kids cut out cookies using the cookie cutter, then bake them according to the baking instructions for your dough.

Allow the cookies do cool. Prepare "Glue" by mixing the confectioner's sugar with water to form a sticky paste. You can add food coloring to turn it into different colors. The kids can paint the cookies with this glue, then add candies sprinkles and colored sugar.

Allow them to dry and either let the kids eat them at the party, or place them in plastic bags so they can take them home after the party.

Magic Wands

· Refrigerated Sugar Cookie Dough
· Star Cookie Cutter
· Popsicle Stick
· Confectioners' Sugar
· Hot Water
· Food Coloring

Roll out the sugar cookie dough and cut using a star-shaped cookie cutter; bake according to package instructions.

As soon as the cookies come out of the oven, and are still soft to the touch, carefully push a Popsicle stick between any two points of the star. This makes the handle for your wand.

Frost the cookies with glossy icing. To make glossy icing, simply sift confectioners' sugar into a bowl. Slowly add hot water, while mixing, until it becomes a smooth paste. Add a few drops of food coloring to make extra colorful treats. These wand cookies are somewhat fragile, but they're delicious and a lot of fun to eat!

Dessert Pizza

· Sugar cookie dough, store bought
· 8-ounce package cream cheese, at room temperature
· 1 cup sugar
· 1 teaspoon vanilla
· Fruit slices like banana, strawberries, apples and blueberries
· Greased cookie sheet or pizza pan

Pre-heat the oven to 350 degrees.
Slice up the dough like you're making cookies.

Press the dough into a pizza pan. You should end up with thin, sweet pizza dough. Bake it for about 8 minutes and cool it on a rack.

Combine the sugar, vanilla and softened cream cheese. Spread it all over you pizza crust.

Top with the fruit slices.

There you have it ... Three fun baked treats that not only make a great addition to any birthday party, whether you are serving cake or not. They are also a fun activity for the kids during the party. Give one of these a try at the next child birthday party you throw.

Fun Baked Birthday Treats

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