Reboot with a Smoothie

by Joni Gerken


Recover and refresh with a smoothie. A smoothie can be a delicious way to rehydrate, replenish carbohydrates, and provide protein for muscle repair.


Frozen fruit often makes a smoother textured smoothie. You can often find a large variety of frozen fruits in the grocery store or prep and freeze your own fruit ahead of time. Milk and yogurt provide a creamy base for smoothies and provide branched chain amino acids for healing. Dairy alternatives such as almond or soy products can also be substituted. Adding some nuts or seeds to your smoothie can add some additional plant-based protein.


With a little imagination, the smoothy possibilities are endless. Here are a few fun smoothie ideas to get you started. Enjoy!


Blood Orange Berry Smoothie

-1 blood orange, peeled, seeds removed (a regular orange can be substituted)

-1 cup mixed frozen berries

-1/2 banana

-1 tbsp chia seeds

-1 tbsp almond butter

-1 cup low-fat milk (or alternative)

-1 handful baby spinach


Blueberry Walnut Smoothie

-1/2 cup baby spinach

-1/2 cup frozen blueberries

-1/4 cup raw walnut halves

-1/4 cup unsweetened coconut flakes

-1 tbsp flax seeds

-3/4 cup low-fat milk (or alternative)

-1 tsp maple syrup


Tropical Dragon Fruit Smoothie

-1/2 cup frozen dragon fruit

-1/2 frozen banana

-1/2 cup frozen pineapple

-1/2 cup Greek yogurt

-1/4 cup coconut milk (or alternative)