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Anatomy of a
Bariatric Green Smoothie Recipe
Want to UP your smoothie game? This is the recipe for success! My guide to the perfect bariatric green smoothie recipe includes the key ingredients you need to make your smoothie delicious, nutritious, and bariatric approved.
Once you know the key components to include, you can create unlimited combinations to your liking.
Jump to bariatric green smoothie recipes.
5 Key Components of a Bariatric Green Smoothie Recipe
- Liquid Base
- Protein Source
- Greens
- Frozen Fruit
- Optional Add Ins
Key Ingredient #1:
Liquid Base (1 cup)
The foundation of any smoothie starts with liquid. Add liquid to the blender FIRST. Start with 1 cup. You can add more at the end if your smoothie is too thick.
Low Calorie, Sugar Free Liquids:
- Water
- Unsweetened tea (green tea is a good choice for green smoothies)
- Matcha tea
- Unsweetened plant milks: almond milk, oat milk, cashew milk
Protein Containing Liquids:
- Fairlife milk
- Dairy milk (skim/nonfat, lowfat)
- Unsweetened soymilk
- Pre-made, ready to drink protein shake
Key Ingredient #2:
Protein Source
To make a green smoothie bariatric friendly, it should have a protein source:
- Plain nonfat Greek yogurt
- Dairy Milk: Nonfat/Fat free or lowfat (0%, ½%, 1%, or 2%)
- Fairlife “high protein” milk
- Protein powder
- Tofu
- Pre-made, ready to drink protein shake (can double as your liquid base and your protein source)
Key Ingredient #3:
Greens (1/2 - 3 cups)
This is going to be the “scary” part if you’re new to green smoothies. My best advice: Start with a very small amount of greens and USE ONLY SPINACH to begin with.
Spinach is a soooo mild in flavor you won’t even know it’s there except for the fact it turns your smoothie green.
Once you get acclimated to green smoothies and want to branch out, you can try greens with a stronger flavor like kale or swiss chard or “spicy” greens like arugula or mustard greens (my 2 personal favs).
Start with ½ cup loosely packed, and work toward 2-3 cups tightly packed greens in your smoothies.
If your greens start looking like they may go bad before you can finish them, throw ‘em in a freezer bag and freeze. This way you always have greens available even if you run out of fresh produce.
Key Ingredient #4:
Frozen Fruit (1/2 cup)
First off, it’s FINE to eat fruit after bariatric surgery, despite what you may otherwise hear. Just use small amounts: ½ cup or ½ banana at a time
Frozen fruit will help make your green smoothie nice and thick. It works better than ice. Ice will melt and make your smoothie watery if you don’t finish it right away. Keep your freezer well stocked with frozen fruit!
Use the fruits you love the most. If you hate bananas, don’t use bananas even if a recipe calls for it! Swap for an apple, peaches, berries, or even a small amount of avocado.
Tip: You can also use fruit flavored baking extracts like banana extract or strawberry extract to further enhance fruit flavors.
Key Ingredient #5:
Optional Add Ins
There are LOTS of “add in” options that will boost fiber and/or flavor to your green smoothies:
For Fiber:
- Ground flaxseeds
- Ground chia
Use 1 Tablespoon
Flavor:
- Baking extracts (vanilla, almond, etc.)
- Spices (cinnamon, pumpkin pie spice, apple pie spice, etc.)
- Fresh herbs: cilantro, mint, etc.
- Fresh spices: ginger, turmeric, etc.
- Powdered peanut butter
- Super greens powder (for an extra boost of nutrition)
Start with a small amount (1/4 teaspoon). You can always add more if you need more flavor, but you can’t take it out if you add too much to begin ;)
Bariatric Green Smoothie Recipe Tips
- Invest in a high speed blender unless you like little pieces of unblended leaves in your smoothie ;)
- Add 1 Tablespoon of OJ/AJ concentrate to mask the flavor of the greens. Use only when green smoothies are new to you. Eventually your tastebuds will acclimate, and you won’t need it.
- Serve your green smoothie recipe in a fun glass or mug!
- Add ingredients to the blender in this order to get best results:
- Fluid base
- Greens
- Powders and Add
- Frozen fruit last (Add the heaviest ingredient LAST. It helps push everything downward).
- Blend until smooth.
BARIATRIC GREEN SMOOTHIE RECIPES
Sneaky Chef Bariatric Green Smoothie
- 1 vanilla pre-made ready to drink protein shake
- 1/2 cup frozen spinach
- 2 Tablespoons powdered peanut butter
Blend until smooth.
Top O’ the Morning to Ya Green Protein Smoothie
- 1 cup milk of choice- nonfat/lowfat dairy or nondairy milk (or use ½ milk and ½ plain nonfat Greek yogurt) or water
- 1-2 cups frozen spinach
- 1 scoop vanilla protein powder
- 1/2 frozen banana
- ¼ avocado
Optional Add In: 5 fresh mint leaves
Blend until smooth.
Green PB Protein Smoothie
- 1/2 cup milk of choice- nonfat/lowfat dairy or nondairy milk
- ½ cup plain nonfat Greek yogurt
- 2 handfuls of spinach
- 2 Tablespoons powdered peanut butter
- ½ frozen banana
Blend until smooth.
MY Personal Green Smoothie Recipe
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I drink this almost every single day (Makes 2 servings):
- 1 cup water
- 2-3 cups of greens: Power green mix, arugula, and mustard greens
- 1 serving vanilla protein powder
- 2 Persian cucumbers
- ½ banana
- large chunk of ginger root
Blend until smooth.