A STORY OF SMOOTHIES
A STORY OF SMOOTHIES
g rap hi c s / p ho t o / t ex t P E O N Y WO N G
CONTENT
I NTRODU CTION
7
FO ODS THAT HEA L
8
GR E E N ZONE 5G
16
BRAIN B OOSTER
19
BI G B OSS
20
VE GA N VA M PIRE
23
ZI N GER
24
ABC
FRU IT Y LAND MI N TY B UZZ
30
VE RY B ERRY
33
MAN GO TA N GO
34
BAB Y DRAGON
37
THE COM PLEX
38
BE R RY B LA ST
41
TRIPLE THREAT
42
L ADY CORA L
45
FI RST SPRIN G
46
ON T HE GO GRANOLA B LISS
51
THE PRIN CE
52
PARTY B EET
55
SWE ET M ON STER
56
BANAN A N U T
59
WI L D DREA M S
60
PART Y CHILL GRE EN M OJITO
65
MI SS B U RGUN DY
66
WHI TE LIGHTS
69
PAWS ICLE THE RED SHIB A
72
PUMPKIN PUG
75
APPL E LA CORGI
76
6
I N TR O DUCTI O N
Let food be thy medicine. - Hippocrates
With all of us urban dwellers leading busy lives, it is always a challenge to maintain a healthy, balanced diet, due to the fact that foods served at restaurants we visit every day are greasy, low in fiber and high in sugar. Processed and fast foods have damaging effects on the structure and function of our body, the fat and sugar will lead to weight gain, heart disease, diabetes, obesity, and cancer. What is most scary about processed food is the addictive nature of them. Eating unhealthy food on a regular basis leads to adverse changes in brain chemistry. The good news are taking enough daily servings of vegetables and fruits may set things right, and latest studies suggest that drinking smoothie is the easiest and most efficient way to achieve. Utopia The Smoothie Lab present this recipe book, you can follow the recipes precisely or make your own creation. We hope you find something of interest.
7
F OO D S TH AT H EAL
A P P LE
BAN ANA
"An apple a day keeps the doctor away", they are extremely rich in important antioxidants, flavanoids, and dietary fiber.
Not just a monkey's treat. Bananas combat depression, make you smarter, cure hangovers, relieve morning sickness, protect against kidney cancer, diabetes, osteoporosis, and blindness.
The antioxidants, which can protect against neurological damage associated with conditions. They are also high in pectin, which helps lower the body's absorption of excess dietary fats.
8
They are rich in potassium, which helps lower blood pressure and insures against brittle bones.
F IG
P E AR
These sweet fruit can be both enjoyed fresh or dried.
Packed with health benefits nutrients such as dietary fiber, antioxidants, minerals and vitamins, which are necessary for optimum health.
Figs are a good source of dietary fiber, it have positive effect on weight management, and helping promote bowel regularity and reducing the risk of bowel cancer. Their high potassium levels also beneficial for maintaining a good digestive system and improving bone health.
They are excellent source of watersoluble fiber, which functions as a good bulk laxative in the gut and is good for our heart.
9
F OO D S TH AT H EAL
PA PAYA
O RANGE
The tropical fruit previously exotic and rare, but is now readily available at most times of the year.
As an excellent source of the strong antioxidant vitamin C, and regular consumption can help reduce the risk of heart disease and kidney stones.
Papayas offer not only the luscious taste and sunlit color of the tropics, but are rich sources of antioxidant nutrients such as carotenes, vitamin C. They also reduce the risk of heart disease, diabetes and cancer.
10
The antioxidant from oranges can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.
STR AW B E R RY
BE E TROOT
These little red berries contain manganese, folate, potassium, biotin, phosphorus, magnesium, vitamin B6, and omega-3 fatty acids. Plus, it is the only fruit to have seeds on their exterior.
This amazing red punch packed with a lot of health benefits. The beets support the liver, improving circulation, and purify the blood.
It is highly recommended to those with high blood pressure, which it helps negate the effects of sodium in the body.
They can also improve athletic performance, lower blood pressure and increase blood flow.
11
F OO D S TH AT H EAL
PI N E A P P LE
AVO CA DO
An excellent source of vitamin C, fiber and the trace mineral manganese, which is an essential cofactor in energy production and antioxidant defenses.
A a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. It helps lowering the risk of arthritis and women's fertility.
It is also good for our immune system, which prevent recurrent ear infections, colds, flu and it is also a good choice for treating sore throat.
However, they have a highest fat content of between 71 to 88% of their total calories.
12
y ed b n n a c S RO M A I N E LE TTUCE
WATE RMELON
The vitamins, minerals and fiber found in romaine lettuce are especially good for the prevention or alleviation of many common health complaints. Aid digestion and contain substances that calm the nerves.
This watery fruit contains about 92 percent of water and it is soaked with nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, antioxidants and amino acids.
It is a great source of dietary fiber, minerals and vitamins, and it is extremely low in calorie content and high water volume.
The high levels of lycopene helps protect the cells from damage and may help lower the risk of heart disease.
13
14
GREEN ZONE
15
GR E E N ZONE
5G This blend gets 5 shades of green, turning the drink into a gorgeous shade of jade. From vitamin B6-rich avocado, antioxidant cucumber, blood pressurelowering celery, high fiber spinach and kale, which is a surprising source of calcium. An exceptional green smoothie to start your morning.
1 SERVING
DIRECTIONS
1 ripe avocado
1. Slice the avocado vertically, remove pit and skin.
4 leaves kale
2. Wash the vegetables well, and chop them to fit
1 cup spinach 1 cucumber, peeled 2 stalks celery 1 cup ice
16
your blender.
3. Combine the avocado flesh, kale, celery, ice cubes in the blender for 45 - 60 seconds.
4. Add in spinach and cucumber, puree until smooth.
17
18
G R E E N ZO N E
BRAIN BOOSTER Blueberries is one of the highest antioxidant capacities of all berries, and we love the buttery smoothness texture from an entire avocado, also adding chia seeds to thicken up the smoothie even more. You have got a powerful combination to boost your brain!
1 SERVING
DIRECTIONS
2 cup blueberries
1. Slice the avocado vertically, remove pit and skin.
1 ripe avocado
2. Soak chia seeds for about 10 minutes.
1 banana
3. Blend all ingredients. Process for 30 - 45 seconds,
1 cucumber, peeled 2 tbs chia seeds
or until smooth and creamy.
4. Sprinkle 1 tbs chia seeds on top.
19
GR E E N ZONE
BIG BOSS Romaine lettuce is not just for making salads, it can also fit in your smoothie. Romaine is especially high in vitamins A, K and C, also a good source of dietary fiber and contains potassium and iron. With ingredients as healthy and delicious, it is too good to ignore. Time to get your green on!
1 SERVING
DIRECTIONS
2 kiwi friuts
1. Wash the vegetables well, and chop them to fit
1 cup romaine lettuce 3 leaves kale 1 banana 1 pear
your blender.
2. Peel and roughly chop the kiwi fruit, can leave it with the skin if you are using organic kiwifruit.
3. Blend the ingredients for 30 - 45 seconds or
until smooth. Add more water to your desired consistency.
20
21
22
G R E E N ZO N E
V E G A N VA M P I R E Along with subbing in for the fig to give this pear and romaine lettuce combo some extra sweetness. Figs are also a good source of calcium, iron, copper and zinc. This smoothie gets its flavor, creaminess, and a bonus boost of protein from the plain yogurt.
1 SERVING
DIRECTIONS
2 fresh figs
1. Wash the vegetables well, and chop them to fit
1 pear 1 cup romaine lettuce 1 cup green grapes 1 cup plain yogurt
your blender.
2. Combine the plain yogurt, pear, green grapes and romaine lettuce. Blend for 30 - 45 seconds.
3. Add figs the last and blend for an additional 15 seconds to the desired consistency.
23
GR E E N ZONE
ZINGER This is not a basic green smoothie, this has a kick of fresh ginger to wake up your mouth. Ginger helps relieving digestive problems such as nausea, loss of appetite, motion sickness and pain. Such a great thing to add into the smoothie to give a zing flavor and boost up the nutrients even more.
1 SERVING
DIRECTIONS
2 pears
1. Wash the vegetables well, and chop them to fit
1 cup romaine lettuce
your blender.
¼ cup pineapple
2. Peel the ginger and slice as thin as possible.
½ cup fresh mint
3. Cut the crown and the stem off the pineapple, then
2 tbs minced ginger ½ cup ice
24
cut them into chunks.
4. Add ice to the blender first and crush, then blend all the ingredients until smooth.
25
26
G R E E N ZO N E
ABC The name basically tells you the entire recipe, just apple, beetroot and celery. The ingredients shine through with some water to get them liquefied, the natural sweetness and cancer-fighting betaine make it a smart nutritional choice for your everyday health.
1 SERVING
DIRECTIONS
½ beetroot, peeled
1. Wash the beetroot, chop them to fit your blender.
2 stalks celery
2. Put the beetroot, apple, and celery in a blender.
2 apples 2 cup water
Top up with water then blend until smooth, add more water if needed.
27
FRUITY LAND
F RUITY L AND
MINTY BUZZ This watermelon and strawberry combo consider more of a juice than a smoothie. As watermelon is more than 91 percent water, low in calories and practically free from cholesterol and fat. By adding mint can help ease an irritable stomach. To transform the summer fruit into a delightful smoothie.
1 SERVING
DIRECTIONS
½ watermelon
1. Halve the watermelon with a vertical slice, remove
1 cup strawberries ¾ cup coconut water ½ cup fresh mint 1 cup ice a pinch of sea salt
30
the rind and cut watermelon into chunks.
2. Combine the watermelon, strawberries, coconut
water and ice cubes in the blender for 30 seconds.
3. Add in fresh mint and sea salt, puree until smooth.
31
32
F R UI TY LA N D
VERY BERRY This berry smoothie stands out from the crowd, as the papaya gives a uniquely tropical twist and a delicately sweet depth of flavor. Papayas are rich in antioxidants, which help promote digestive health. This smoothie can definitely brighten up your day.
1 SERVING
DIRECTIONS
¼ cup blueberries
1. Cut the papaya in half, use a spoon to remove the
¼ cup strawberries ½ papaya 1 lime, juiced
black seeds and the sticky membrane.
2. Add ice to the blender first and crush, then blend all the ingredients until frothy and smooth.
1 cup ice
33
F RUITY L AND
M A N G O TA N G O Mango and pineapple is the perfect combo made in heaven, it is blessed with lots of health benefits such as improving digestion, eye health and alkalizes your body. It feels like you are on an island vacation soaking up the sun. Let’s start your day with this sweet tropical fruit smoothie. Aloha!
1 SERVING
DIRECTIONS
1 ripe mango
1. Cut the crown and the stem off the pineapple,
1 cup pineapple ž cup coconut water 1 cup ice
remove of pit and skin of the mango, then cut them into chunks.
2. Combine the mango, pineapple chunks, coconut water and ice cubes in the blender for 45 - 60 seconds, puree until frothy and smooth.
34
35
36
F R UI TY LA N D
BABY DRAGON This pastel blend gets its three shades of fruits from vitamin C-rich dragon fruit, high fiber strawberries, and banana, which helps overcome depression. The exotic appearance of dragon fruit has a surprisingly flavor and the seeds are completely edible.
1 SERVING
DIRECTIONS
½ dragon fruit
1. Peel and cut the dragon fruit into chunks.
Âź cup strawberries
2. Combine all ingredients in blender, adding honey
1 banana
to taste. Blend until smooth
1 cup plain yogurt 2 tbs honey 1 cup ice
37
F RUITY L AND
THE COMPLEX This is certainly one of our favorites, the bananas contribute to the sweetness along with the figs, the tiny bits of figs in the smoothie add a little crunchiness to it. The sea salt enhances the sweet taste and together with the coconut water makes it the perfect afternoon pick up.
1 SERVING
DIRECTIONS
4 fresh figs
1. Combine the bananas, coconut water and ice
2 bananas ž cup coconut water 2 lemon, juiced 1 cup ice a pinch of sea salt
38
cubes in the blender for 60 seconds.
2. Add lemon juice and sea salt to taste. Process for 30 seconds, or puree until smooth.
3. Add figs the last and blend for an additional 15 seconds to the desired consistency.
39
40
F R UI TY LA N D
BERRY BLAST The beautifully purple is not coming from any artificial dyes, it is all from the berries and thanks to the blackberries taking center stage. Blackberries are among the top ranked antioxidant-rich fruits, which can help fight free radicals. Make the most of the berry season with a glass of fruity goodness.
1 SERVING
DIRECTIONS
½ cup blackberries
1. Add ice to the blender first and crush, then blend
¼ cup blueberries
all the ingredients until frothy and smooth.
¼ cup strawberries
2. Adding lime juice to taste, puree until smooth.
1 banana 1 lime, juiced ½ cup ice
41
F RUITY L AND
T R I P L E T H R E AT Matching three different types of fruit to make this natural cold fighters which loaded with all of vitamin C, vitamin D, and zinc. Kiwifruit can boost your immune system, papaya can help prevent diabetic heart disease and blackberries help in steadying blood sugar levels.
1 SERVING
DIRECTIONS
2 kiwi fruits
1. Peel and roughly chop the kiwi fruit, can leave it
1 papaya ž cup blackberries 1 cup coconut water ½ cup ice
42
with the skin if you are using organic kiwifruit.
2. Cut the papaya in half, use a spoon to remove the black seeds and the sticky membrane.
3. Put all the ingredients in a blender. Top up with coconut water then blend until smooth.
43
44
F R UI TY LA N D
L A DY C O R A L Packed with a brunch of healthy plus points along with its heavenly taste, including peaches for your heart and for fighting cancer, raspberries for vitamin C, and figs are a good source of dietary fiber. Blend up this smoothie and enjoy as a delightful snack, give it a whirl!
1 SERVING
DIRECTIONS
2 peaches
1. Remove of pit and skin of the mango and peach,
¼ cup raspberries 2 fresh figs ½ ripe mango
then cut them into chunks.
2. Add ice to the blender first and crush, then blend all the ingredients until frothy and smooth.
1 banana ½ cup ice
45
F RUITY L AND
FIRST SPRING This smoothie is the first spring in your mouth, dream of relaxing on sand beaches beneath waving palm trees and cooling off with this blend of cucumber, strawberries, banana, and pineapple.
1 SERVING
DIRECTIONS
1 cup pineapple
1. Cut the crown and stem off the pineapple, then cut
Âź cup strawberries
them into chunks.
1 banana
2. Peel the ginger and slice as thin as possible.
1 cucumber, peeled
3. Combine all ingredients in blender for 45 - 60
2 tbs minced ginger ½ cup ice
46
seconds, or puree until smooth.
47
ON THE GO
50
O N TH E G O
GRANOLA BLISS Packed with anti-cancer spinach, high fiber banana, detoxify apple and granola to increase your energy. With all that good stuff going on here, every sip is refreshment. This single serving breakfast smoothie is perfect for all morning dasher.
1 SERVING
DIRECTIONS
½ cup granola
1. Combine granola, banana, apple, spinach and ice
1 banana
cubes in blender.
2 apples
2. Adding honey to taste. Blend until silky smooth.
1 cup spinach
3. Garnish with granola on top.
2 tbs honey ½ cup of ice
51
ON TH E GO
THE PRINCE We all know peanut butter works well with bananas, but what about mixed with avocado, apple, spinach and cucumber. They actually match perfectly and will change your entire perspective on peanut butter. Got no time for breakfast, The Prince has you covered.
1 SERVING
DIRECTIONS
1 ripe avocado
1. Slice the avocado vertically, remove pit and skin.
1 apple
2. Combine the avocado, apple, baby spinach and
1 cup spinach 1 cucumber, peeled 2 tbs peanut butter 1 cup ice
52
cucumber in the blender for 45 - 60 seconds.
3. Add the peanut butter and ice. Blend until smooth.
53
54
O N TH E G O
PA R T Y B E E T Beets give this smoothie its natural good look, also can improve athletic performance and lower blood pressure and increase blood flow. Freshen up your day and got you recovered from the party.
1 SERVING
DIRECTIONS
½ beetroot, peeled
1. Wash the beetroot, chop them to fit your blender.
¾ cup blackberries
2. Soak chia seeds for about 10 minutes.
¼ cup strawberries
3. Combine all ingredients in a blender. Top up with
1 banana 2 tbs chia seeds
water then blend until smooth.
4. Sprinkle 1 tbs chia seeds on top.
½ cup water
55
ON TH E GO
SWEET MONSTER Blueberry is incredibly rich in antioxidants, it helps prevent bladder-infections and fights age-related memory loss. Mixing with coconut milk add natural sweetness, and it has the same electrolyte balance found in isotonic drinks. Perfect blend to start your day!
1 SERVING
DIRECTIONS
½ papaya
1. Cut the papaya in half, use a spoon to remove the
1 banana Âź cup blueberries 2 tbs peanut butter 1 cup coconut milk
56
black seeds and the sticky membrane.
2. Put all the ingredients in a blender. Top up with coconut milk then blend until smooth.
57
58
O N TH E G O
BANANA NUT Nuts are a great snack and should be in our everyday healthy diet, it is rich in nutrients like vitamin E, dietary fibers, omega 3 fatty acids and proteins. With banana, almond, raw cashews, plain yogurt and honey, this is practically an ultimate smoothie on the go.
1 SERVING
DIRECTIONS
1 banana
1. Soak almonds in half a cup of water, cover them
½ cup almond ¼ cup cashew 1 cup plain yogurt 2 tbs honey
and allow them to soak for 8 hours. Drain the water, peel off the skin of the almonds.
2. Combine all ingredients in blender, adding honey to taste. Blend until smooth.
½ cup ice
59
ON TH E GO
WILD DREAMS Oats mainly eaten as porridge, but why not in smoothies. Oats are loaded with dietary fiber, help lower levels of bad cholesterol and the risk of heart disease. We blend heaps of banana, blueberries, strawberries and topped off with plain yogurt to make your dreams come true.
1 SERVING
DIRECTIONS
¼ cup oats
1. Combine oats, blueberries, strawberries, banana
½ cup blueberries ½ cup strawberries 1 banana 1 cup plain yogurt
60
and plain yogurt in the blender for 45 - 60 seconds, or puree until smooth.
2. Sprinkle 1 tbs oats on top.
61
PARTY CHILL
64
PA RTY C H I LL
GREEN MOJITO Combined with pineapple and pear, the fruit easily get overpowered. Throw in some ginger helps to add a kick that offset the sweetness. This alcohol blend hits sweet and spicy notes while creating a symphony of vitamins. Just one more thing to add, vodka contains absolutely no fat!
1 SERVING
DIRECTIONS
1 cup vodka
1. Cut the crown and stem off the pineapple, then cut
1 pear
them into chunks.
½ cup pineapple
2. Peel the ginger and slice as thin as possible.
2 tbs minced ginger
3. Combine the vodka, pineapple, pear, ginger and
½ cup fresh mint 1 lime, juiced ½ cup ice
ice cubes in the blender for 30 seconds.
4. Add in lime juice, fresh mint and sea salt, puree until frothy and smooth.
a pinch of sea salt
65
PARTY CH IL L
M I S S B U R G U N DY Red wine contain resveratrol where it helps maintaining good blood supply to the brain. By adding citrus fruits and berries, it is full of heart-healthy antioxidants and vitamins. No one can escape from this fruity, sangria flavor blend. Cheers!
1 SERVING
DIRECTIONS
1 cup red wine
1. Remove of pit and skin of the orange, then cut
½ cup raspberries 2 orange, peeled 1 lemon, juiced 1 cup orange juice
66
them into chunks.
2. Combine all ingredients in blender for 45-60 seconds, or puree until smooth.
67
68
PA RTY C H I LL
WHITE LIGHTS For a fresh taste of summer, we introduce you this delicious wine smoothie. Mixed with simply white wine, strawberry, cucumber and lemon juice, to impress you on a hot summer day. We know it is hard to stop sipping, but remember stick to one glass a day only.
1 SERVING
DIRECTIONS
1 cup white wine
1. Combine the white wine, cucumber, lemon juice
ž cup strawberries 1 cucumber, peeled 2 lemon, juiced
and ice cubes in the blender for 45 - 60 seconds.
2. Add strawberries the last and blend for an additional 15 seconds to remain the bites.
½ cup ice
69
PAWSICLE
PAWSICL E
THE RED SHIBA Red bell peppers filled with vitamins, beta-carotene and fibers, however raw bell peppers can be difficult for dogs to chew because they have a tough outer skin. Blending it with fruits and plain yogurt make this perfect treat for your flurry friends.
1 SERVING
DIRECTIONS
½ red bell pepper
1. Cut pear into chunks, remove the pit and seeds
¼ cup strawberries 1 pear ¼ cup plain yogurt
that are being poisonous.
2. Combine all ingredients in blender for 45 - 60 seconds, or puree until smooth.
3. Pour into ice cube tray or mold, freeze for 4 - 6 hours, and serve to your favorite hot dogs.
72
73
74
PAW SI C LE
PUMPKIN PUG Pumpkin are rich in vitamin A, zinc, fiber and water content, which are good for correcting and preventing constipation in dogs. It is also good for obesity dogs, as the pumpkin fiber helps them to feel full. So if you are enjoying your Halloween, don’t forget your dog.
1 SERVING
DIRECTIONS
¼ pumpkin
1. Cut the pumpkin in half discarding the stringy
1 banana ½ cup carrot
insides, peel the skin and cut them into chunks, bring to a boil and cook for 10 minutes.
2. Combine all ingredients in blender for 45 - 60 seconds, or puree until smooth.
3. Pour into ice cube tray or mold, freeze for 4 - 6 hours, and serve to your favorite hot dogs.
75
PAWSICL E
APPLE LA CORGI Apples are a good source of fiber as well as vitamin A and C, they are also low in protein and fat which are perfect for senior dogs. The beta-carotene in green bell peppers will help your dog fight against any form of cancer and enhanced your dog’s vision.
1 SERVING
DIRECTIONS
1 apple
1. Cut apple into chunks, remove the seeds and core that are being poisonous.
1 cucumber, peeled ½ green bell pepper ¼ cup plain yogurt
2. Combine all ingredients in blender for 45 - 60 seconds, or puree until smooth.
3. Pour into ice cube tray or mold, freeze for 4 - 6 hours, and serve to your favorite hot dogs.
76
77
UTOPIA THE SMOOTHIE LAB
Smoothies of Utopia The Smoothie Lab are not simply a process of creation, they are a review of healthy life style. Utopia The Smoothie Lab started its journey in 2016, exploring different ingredients, retaining the essence of their nutrients, and re-tailoring them into Utopia smoothies that fit the modern way of life.
Join us and continue the journey together.
Co p yright Š Utopia The S m oothie Lab facebook/ utopia.thesm oothielab inst ag ram/ utopia.thesm oothielab