image of veggiesTrovato Nutrition Smoothie Ideas
All pictures are taken by me of smoothies I personally prepared

Overview
Trovato Nutrition is a huge advocate of creating smoothies. They are one of the absolute best meals for breakfast or lunch. They are quick to make and convenient to take on the go. Not hungry in the morning? Blend up a smoothie and bring it to work. They keep well in the fridge. Breakfast/lunch is a huge missed opportunity for most people when receiving essential nutrients. We have found consistent consumption of smoothies to be one of the most powerful additions to anyone’s diet to raise their antioxidant score and improve overall health.

On this page, you will see the ingredients I most often add to my smoothies. Besides protein, almost every smoothie contains some combination of spinach, kale, bananas, blueberries, and avocado.

You will notice from the pictures that the smoothies can be made to appear several different colors, but I will say that about 90 percent of all the smoothies I make come out green, regardless of the actual flavor. The only time I create a bright purple or orange smoothie (as often seen on the popular infomercials) is when I run out of greens to put in the smoothie. The more nutrients you can pack in the better!

smoothie 1
smoothie 2

Most Common Ingredients Recommended in Smoothies

Vegetables
Always Use Organic
  • Greens Powder
  • Baby Spinach Leaves
  • Kale
  • Wheat Grass
  • Swiss Chard
Fruit
Organic and Pre-Freeze
  • Bananas
  • Strawberries
  • Blueberries
  • Pinapples
  • Apples
Fat
Moderation to Watch Calories
  • Avocado
  • Coconut Oil
  • MCT Oil
  • Grass-Fed Butter/Ghee
  • Peanut Butter
Fiber
Excellent Extras

Green Smoothies
Did you know you can make any smoothie / protein shake a green smoothie by simply adding spinach?  Take a look at this pineapple, banana, and vanilla protein smoothie that was easily turned into a nutrient dense green smoothie with exactly the same flavor, just by adding organic baby spinach!

green-smoothie 1
green-smoothie 2

Instructions to Start Creating Your Smoothies
Here is a step-by-step guide on how I create my smoothies every single morning. This particular example is for a peanut butter and chocolate smoothie. The flavoring ingredients will vary depending on the desired outcome. For example, if I were going to make a banana blueberry smoothie, I would not add the peanut butter or the chocolate greens mix. Typically, the smoothies begin with either water, almond milk, or a combination of both. I then add protein (usually bone broth / collagen protein – on resistance training days, I use grass-fed whey) and greens (usually a handful of spinach and a small amount of kale plus a pre-powdered organic greens mix for extra nutrients). Adding healthy fats is also a great idea as long as you are aware of the calories going in. A few great examples: avocado, coconut oil, and MCT oil.

The instructions will help give you an idea of how to create a smoothie. Experimentation is encouraged once you get the hang of it!

Start with a base. In this smoothie, I used water, but a thicker liquid like almond, coconut, or raw milk could have been used as well.
Optional–add in a teaspoon of liquid minerals.
This is the main step. Add in some form of leafy-green vegetable. Spinach is the best because it will not alter the overall taste at all. Kale, chard, and wheat grass are also good options but too much of them will give a bitter taste.
Optional–fruit. Fruit is high in sugar (fructose), so you want to keep the vegetable-to-fruit ratio to 3:1 or higher. I typically use one third of a banana that I have already sectioned and frozen. Bananas work great because they help mask any bitter flavor coming from the vegetables. See our section on fruit for more ideas.
This is a greens mix. There are many good products on the market that are basically a whole-food powdered form of vegetables. This one is dark chocolate flavored with the added antioxidant properties of cacao.
This is where most of the flavor will come from. Picking a high-quality protein is important. This one is made from grass-fed whey. There are also good-quality plant proteins out there. Find one that you enjoy the taste. You want it to have around 15-20 grams of protein with less than 5 grams of sugar. Be careful of zero sugar, though, because most common proteins sweeten their products with harmful artificial sweeteners.
This is just another flavoring option. PBfit is a neat little product that is well made. They dehydrate the peanut butter, turning it into a low-calorie peanut butter powder that acts as a wonderful smoothie-flavoring option.
I am a big proponent of adding some form of fiber to the smoothie. The source is completely up to you. This just happens to be organic chia seed powder. If you have a dry grinder, you can purchase almost any seed (like flax or pumpkin) and create your own powder to add.  Another fantastic option that I use almost daily is organic Psyllium husk.  Most of these fibers are completely tasteless and help to make the smoothie have a thicker consistency.
This will thicken the smoothie so it tastes more like a smoothie/”frosty” and less like juice. Experiment with how many ice cubes produce what consistency. Freezing the fruit (like the banana mentioned above) helps act as additional ice cubes for added thickness.
Blend! I normally blend twice for about 10 seconds with a pause in the middle to make sure all the ingredients get a chance to mix and settle to the blades for full emulsion.
ENJOY!

Creative Recipes to Help Start You Out
Like mentioned above, I would add organic baby spinach leaves to almost every single one of these recipes. Yes, it will change the pretty colors to green, but it will not alter the taste at all. It is just one more way to pack extra nutrients into the smoothie!

Another good tip is to prepare and pre-freeze your fruit. That way they will acts as thickeners as well as flavoring agents!

Disclaimer: While all 12 of the below recipes are creations of Trovato Nutrition, the pictures are not.


Peanut Butter Chocolate Chip

  • Water and Almond Milk
  • 2 scoops vanilla or chocolate protein
  • 1 scoop PBfit
  • 1 tsp peanut butter
  • Handful of raw Cacao Nibs
  • 1 scoop ground chia or flax seeds
  • Ice

Berry Blast

  • Water and Trop 50 OJ
  • 2 scoops vanilla protein
  • 3 strawberries
  • 10 blueberries
  • 1/3 frozen banana
  • 1 scoop ground chia or flax seeds
  • Ice

Tropical Getaway

  • Water
  • 2 scoops vanilla protein
  • 1/2 frozen banana
  • 3 cubes frozen pineapple
  • 1 tsp coconut oil
  • Pinch of coconut shavings
  • Ice

Orange Creamsicle

  • Water and Trop 50 OJ
  • 2 scoops vanilla protein
  • 1 orange peeled
  • 1/3 frozen banana
  • 1 tbsp Greek yogurt
  • 1 tsp vanilla extract (optional)
  • Ice

Strawberry Banana

  • Water and Almond Milk
  • 2 scoops vanilla or strawberry protein
  • 3 strawberries
  • 1/2 frozen banana
  • 1 scoop ground chia or flax seeds
  • Ice

Peanut Butter & Jelly

  • Water and Almond Milk
  • 2 scoops vanilla protein
  • 1 scoop PBfit
  • 1 tsp peanut butter
  • 3 strawberries
  • 10 blueberries
  • Ice

Banana Nut

  • Water and Almond Milk
  • 2 scoops vanilla protein
  • 1/3 frozen banana
  • 5 almonds
  • 5 cashews
  • 5 walnuts
  • 1 scoop ground chia or flax seeds
  • Ice

Coffee Blast

  • 1 cup of hot or cold coffee (your choice)
  • 1 scoop vanilla protein
  • Almond Milk
  • 1 tsp vanilla extract
  • 1 packet of Stevia in the Raw
  • Ice (if cold coffee)​

The Green Monster

  • Water and Almond Milk
  • 2 scoops vanilla protein
  • 1/2 cup baby spinach
  • 1/2 stalk of kale
  • 1/2 handful of wheat grass
  • 1/2 frozen banana
  • 1 scoop ground chia or flax seeds
  • 1/2 packet of Stevia in the Raw
  • Ice

Carrot Cake

  • Water and Almond Milk
  • 2 scoops vanilla protein
  • 1 tbsp Greek yogurt
  • 1/2 frozen banana
  • 1/2 cup baby or chopped carrots
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 5 walnuts
  • 1/2 packet of Stevia in the Raw
  • ​Ice and top with Coconut

Double Chocolate Chip

  • Water and Almond Milk
  • 2 scoops chocolate protein
  • 1/2 avocado
  • 1/3 frozen banana
  • 1/2 handful raw Cacao Nibs (blended into)
  • 1/2 handful raw Cacao Nibs on top and mixed with straw
  • Ice

Pumpkin Pie

  • Water and Almond Milk
  • 2 scoops vanilla protein
  • 1 tbsp Greek yogurt
  • 1/2 cup pumpkin puree
  • 5 almonds
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 packet of Stevia in the Raw
  • Pinch of real salt
  • Ice

Spinach Avocado

  • Water and Almond Milk
  • 1 scoop vanilla protein
  • 1/2 cup baby spinach
  • 1/2 Avocado
  • 1/4 frozen banana
  • ice

Blueberry Banana

  • Water and Almond Milk
  • 1 scoop vanilla protein
  • 1/2 cup organic blueberries
  • 1/4 frozen banana
  • ice

Avocado Smoothie

  • Water and Almond Milk
  • 1 scoop vanilla protein
  • 1/2 Avocado
  • 1 tsp of MCT oil
  • Stevia to taste
  • ice

Mango Berry

  • Water and Almond Milk
  • 1 scoop vanilla protein
  • 1/2 mango chopped
  • 3 organic straberries
  • Small squeeze of lime (optional)
  • ice

Seed Smoothie

  • Water and Almond Milk
  • 1 scoop peanut butter protein
  • Small handful (10ish) almonds
  • 1 Table spoon of flax seeds
  • 1 Table spoon of chia seeds
  • ice

StrawCherry Smoothie

  • Water and Almond Milk
  • 1 scoop vanilla protein
  • 5 organic cherries
  • 3 organic strawberries
  • 1/4 frozen banana (optional)
  • ice

Smoothie Creation Inspiration
Unlike the above pictures, the Smoothies featured below were indeed created and taken by Trovato Nutrition.

For more information, contact Anthony Trovato, Dr. Louis Trovato, and Kelley Trovato today at Trovato Nutrition!