Recipes & Smoothies 101
Basic Mediterranean Smoothie (Build-It Template)
This is a flexible, evidence-based smoothie you can tailor to your goals. It’s designed to hit key Mediterranean Diet principles (plants, healthy fats, fiber) and support protein targets for healthspan—and it works well for GLP-1 users.
Ingredients (choose within each line)
- Liquid (1 cup): water, unsweetened almond milk, or kefir
- Protein (25–30 g): 3/4–1 cup plain Greek yogurt or 1 scoop whey/pea protein/egg protein
- Greens (1 cup): spinach or kale
- Fruit (3/4 cup): mixed berries (fresh or frozen). Optional: 1/2 small banana for sweetness
- Fiber (1 Tbsp): chia seeds or ground flaxseed
- Healthy fat (1 Tbsp): natural peanut/almond butter or 10–12 almonds
- Extras (optional): cinnamon, fresh ginger, lemon zest, vanilla extract, ice as needed
Directions for standard blender
- Add liquid, then protein, then greens.
- Add fruit, fiber, and healthy fat; top with ice if using.
- Blend 45–60 seconds until smooth; taste and adjust with lemon zest or a few extra berries.
- Pour ~12–14 oz for one serving; refrigerate the rest up to 24 hours.
Directions for Nutribullet - or upside down blender
L-S-P-L-F is the load order for a reverse blender (Nutribullet-style cup you flip):
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L = Leaves — spinach, herbs (lightest, go in first)
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S = Soft — yogurt, nut butter (pads the powders)
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P = Powders — protein, spices, chia/flax (won’t cake on the blades)
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L = Liquid — plant milk/water to just under the MAX line
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F = Frozen — berries, mango, ice (go in last so they’re by the blades after you flip)
Why: when you screw on the blade and flip, the Frozen ends up closest to the blades for easy blending, and the Liquid flows down to create a good vortex.
Tiny mnemonic: Leaves–Soft–Powders–Liquid–Frozen → Load Smart, Perfectly, Like a Pro, Fast.
Targets & Tips
- Protein: aim for 25–30 g per smoothie.
- Fiber: aim for ≥8 g (greens + chia/flax + berries).
- Sugar: keep added sugar at 0; rely on fruit for sweetness.
- GLP-1 note: smaller portions, sip slowly; keep fat modest if you’re nausea-prone; prioritize protein first.
Three Quick Variations
- Berry–Yogurt: almond milk + Greek yogurt + spinach + mixed berries + chia + almond butter.
- Green Citrus: water + pea protein + kale + pineapple/berry mix + flax + ginger + lemon zest.
- Mocha Protein: cold brew + whey + spinach + 1–2 dates (optional) + cocoa powder + chia + peanut butter.