My new vegan smoothies e-book featuring 66 delicious protein-rich recipes plus all the tips and tricks you need to make your own smoothie creations is now available to purchase!
Why Vegan Protein Smoothies?
I love smoothies and have a big, green one most days. Here are a few reasons why:
Pictured below: The Big Green Smoothie
All the smoothie basics you’d ever need for epic smoothie creations! What liquid to use, how to add healthy fats, what fruits and veggies to use and tips for smoothie success.
Best Vegetables to Add to Smoothies
We cover all the best vegetables to add to smoothies and how to use them. You’ll learn how to use cauliflower, zucchini, carrots, beets, squash, broccoli, cucumber and more.
Superfood Nutrition Boosters
We go through all the best superfoods you can use to add more nutrition to your smoothies. I cover ingredients like cacao, maca, spirulina, hemp, flax, chia, walnuts, leafy greens and more. They’re optional fun to play around with.
Pictured below: The Blueberry Peach Matcha Smoothie
Freezer and Pantry Ingredient List
I share a handy list of all the best ingredients to stock your fridge, freezer and pantry with so you’re always ready to make healthy smoothies. My favourite ingredients to stock in the freezer are blueberries, strawberries, banana, peach, zucchini, cauliflower and broccoli stems. I like to keep fresh beet, cucumber, celery kale and spinach on hand but they can all be frozen too. We’ll go over pantry ingredients too, such as the best nuts and seeds, coconut, cacao and more.
As a runner, I need to fuel with nutritious food. And now I easily can, with 66 smoothie recipes and TONS of smoothie-making tips. Thank you for creating such a fantastic variety of protein-rich (and plant-based) recipes to make my life easier! -Bethany, howtorunguide.com
I share some recipes tips as well as a list of substitutions you can use to make the recipes your own such as how to replace bananas, options for omitting the protein, low glycemic fruit options and more.
66 Protein-Rich Smoothie Recipes
The book includes 58 smoothie recipes made with plant-based protein powder and 8 smoothie recipes made with whole foods only that are still rich in protein. You’ll find recipes such as the:
and many more!
My son, a new vegan convert and currently living at home, convinced me to try the lifestyle for a while and these recipes have not just given me numerous nutritious options with regard to quick meals, but also opened my eyes to the wonders of a plant-based diet. As a slightly overweight diabetic, I personally prefer the lower carb options and love the ones with avocado, cocoa and pumpkin. I’m looking forward to trying them all, and who knows, even start concocting my own combinations. -Charlene
Pictured below: The Chunky Monkey Smoothie
I’ve had some lovely fans and fellow bloggers kindly review the book. Have a read through their testimonials below.
From the smoothie rookie to the smoothie pro, this book is for EVERYONE. If you are like me and you find yourself making the same smoothie all the time, then look no further. Beautiful photos, simple ingredients, and smoothies with all the flavor – this is my new go to resource! -Lorie, lemonsandzest.
This book is amazing! I’ve tried almost all the recipes and loved every single one. The variety is incredible – there really is something for every taste and nutritional requirement. And the tips and suggestions gave me the confidence to experiment and make my very own versions. Now everything in my fridge, pantry or freezer is fair game for a delicious and nutritious smoothie and I’m not scared to try new things. I now look forward to my post-workout smoothie rather than being stuck with the same old thing. Not to mention, I’ll never buy an expensive store made smoothie again knowing I can make something just for me at home! Thanks Deryn!! – Robin
I wish I had had this information when I first started making smoothies. In the beginning most of them tasted either like mud, or grass. As I read the beginning of the ebook, I was so impressed with the wealth of how-to information that also gave clear explanations of the why the specific types of ingredients were being used. I found much inspiration in this first section. One gem that I’ll be using from now on is freezing cucumbers! I would buy cucumbers for smoothies and salads, and half of them would go bad before I could use them up. Never thought of freezing them. Thanks, Deryn! I must confess that I went completely wild over the very first smoothie recipe, the almond butter bulletproof smoothie. OMG. My new go-to morning smoothie. I can tell a lot of thought and love went into this wonderful book. I’m a pet groomer, and often don’t have time to stop for a nutritious lunch during the day; now I can just pick a recipe and know that I am giving my body the nutrition it needs to keep going during my busy days. -Mary
Wow! I shouldn’t be surprised since I have loved all of Deryn’s recipes from Running on Real Food, but this is seriously the biggest variety of smoothies I’ve seen. I love that there are so many options, and various ways to get protein and veggies into my smoothies. I think my favorite thing I tried was adding beans! This book is incredible-just when you think you have made them all, there are more! And they are all delicious! I can’t wait to keep trying more. -Carla
An amazing smoothie book that is highly comprehensive and informative. There is a wealth of information regarding a vast range of smoothies, from low sugar to those that don’t require protein powders. The large number of recipes addresses the tastes and preferences of everybody, with a smoothie to suit every mood and tastebud, all beautifully laid out and photographed. The author’s knowledge shines through and every recipe that I have made has been delicious. I would definitely recommend this to book! -Tegan
OMG. I was drooling as a read the names of the smoothies, they all sound so delicious that I didn’t know which one to make first. I love that the recipes include protein and many have hidden veggies (like cauliflower) that you can’t taste. The Vegan Smoothies e-book also has great tips for making your own recipes. -Rachel, healthyandpsyched.com
Pictured below: The Green Apple Kale Smoothie
Smoothie Book FAQ
Do I need to drink smoothies to be healthy?
Nope. Not at all. I like smoothies as a convenient way to enjoy healthy foods and extra veggies but they’re by no means necessary for a healthy diet. I find them to be a great way to get lots of greens into my diet that I might not have time to eat otherwise, especially at breakfast time. It’s totally up to you whether or not you want to include smoothies in your diet. I love them!
Do the smoothies taste good?
Yes! You’ll find flavours such as beet orange, pineapple celery, chunky monkey, chocolate banana, cranberry, orange carrot peach, pumpkin gingerbread, carrot cake, apple pie oatmeal and they’re all delicious.
Do I need protein powder for the recipes?
The book contains 54 recipes made with protein powder and after getting your answers back, I added 8 protein powder-free recipes that still deliver 15-20 grams of plant protein from whole food sources.
I do discuss creating protein-rich whole food smoothies without the use of protein powder by using ingredients like beans, hemp seeds, kale, quinoa, oats and even soft tofu. If beans in a smoothies sounds weird to you, I promise you will love it! They add the most amazing thick and creamy texture without changing the flavour. It’s the best!
After I got the hang of creating filling, protein-rich smoothies without protein powder, I fell in love with these whole food creations. The protein powder-free smoothies include the pumpkin seed smoothie, nutty quinoa smoothie, hemp chia strawberry apple smoothie, mango white bean smoothie, cinnamon roll smoothie and more.
If you omit the protein powder from the recipes that use it, some will need an additional sweetener such as a couple dates or some frozen banana but it depends on your taste preference. Many of the recipes can have the protein omitted and still taste great. I’ve noted those recipes as such.
How much protein do I need?
There were a lot of questions about why we need protein and if using protein powder is necessary or if using it would give you too much protein. If you eat a plant-based diet, adding 20 grams of plant protein to your smoothies isn’t going to be too much protein.
If you eat a well-balanced whole food plant-based diet rich in nuts, seeds and legumes plus lots of veggies, you can certainly get enough protein however most people tend to fall short. If you’re active, an athlete, over 60 years of age, recovering from injury or under physical or mental stress, you need more protein than someone who is sedentary and using plant-based protein powder is a good way to get that extra little bit. It’s not required by any means but it can be helpful.
We need protein in our diet to repair tissues, to make enzymes, hormones and other compounds and to build bones, muscles, cartilage, skin and blood. Protein, fats and carbohydrates are macronutrients, meaning we need to get all three of them in relatively large amounts in our diets.
For more information on protein and how much we need, I’d recommend reading my vegan nutrition guide and my post on vegan protein sources.
How much protein do the smoothies contain?
The protein powder recipes all contain 25-35 grams of protein. The protein powder-free recipes contain 15-20 grams of protein.
Are the smoothies expensive?
Most of the smoothies are just made with fruits and vegetables so they’re quite inexpensive. The ones that have nuts and seeds will be a bit more but they only use a small amount so they’re still very affordable. Some have optional superfood add-ins such as maca and spirulina, which are completely optional and just listed for those that want to use them. Plus, they’re a heck of a lot cheaper than shelling out $10 or more at a health food shop.
Are the smoothies organic?
They can be if you use all organic ingredients!
How much protein do we need?
There were a lot of questions about getting too much protein. If you eat a plant-based diet, adding 20 grams of plant protein to your smoothies isn’t going to make you have too much protein in your diet.
If you eat a well-balanced whole food plant-based diet rich in nuts, seeds and legumes plus lots of veggies, you can certainly get enough protein however most people tend to fall short. If you’re active, an athlete, over 60 years of age, recovering from injury or under physical or mental stress, you need more protein than someone who is sedentary and using plant-based protein powder is a good way to get that extra little bit.
I’d recommend reading my post on vegan protein sources and my vegan nutrition guide for more information on protein in a plant-based diet.
What protein powder do you use?
I used North Coast Naturals Vege Pro-7 for all the recipes in the book. It’s made from oat, hemp, chia, coconut, alfalfa, quinoa and rice which I like because it provides a range of amino acids. I also like Iron Vegan, Sunwarrior, Vega, NuZest, Bob’s Red Mill, Nutribiotics Rice Protein
Pea protein can cause digestive issues some (I can’t tolerate it), which is why I love North Coast Naturals. So that eliminates a lot of brands for me as most are pea-protein based. If pea protein doesn’t bother you, there is nothing wrong with a good pea protein-based protein powder.
If you’re looking for a stevia-free protein powder, check out Iron Vegan or NuZest or you can always choose unsweetened protein powders for a true sugar and sweetener-free option. Plain hemp protein, soy protein and brown rice protein are all good whole food proteins. If using a plain whole food protein powder, there should only be one ingredient listed ie. hemp protein.
Do smoothies lack fiber?
Blending fiber does not destroy it. If anything, smoothies can help improve digestion and help get more high-fiber into your diet. All the smoothies in the book are high in fiber, containing anywhere from 10-20 grams from ingredients like fruits, veggies, oats, nuts, seeds and beans. Drinking your fruits and veggies may not keep you as full as full as whole foods would though since the liquid is digested quicker than solid foods.
Can I meal prep smoothies?
Definitely. Try making smoothie packs by adding all the ingredients to ziplock bags and freezing. Then all you need to do is grab the bag from the freezer, pop it into the blender and add liquid.
Alternatively, smoothies can be made ahead of time and stored for 2-3 days max. For best results, store in a glass container with as little air as possible at the top, add a squeeze of lemon to keep the flavors fresh and give it a good shake before you drink it.
Are their photos of the smoothies?
Yes. I’ve included a photo for every single smoothie recipe.
Are the smoothies low calorie?
The recipes vary in calories. You’ll find many recipes under 300 calories, most fall between 300-400 calories and there are a few higher-calorie recipes with 450-500 calories.
I think there’s only one recipe that’s over 500 calories and it’s actually one of my favourites. I drink it on a busy morning when I need a quick but filling breakfast. I call it the Big Green Smoothie and it’s made with banana, orange, peach, kale, spinach, cucumber, zucchini, protein and nut butter. So good.
Are nutrition facts included?
Yes, I’ve included the calories, fat, carbohydrates, fiber and protein for every recipe. If there’s another nutrient you need to know the amount of you can always contact me and I can provide that.
Do I need a Vitamix?
Nope. I’ve included tips for smoothie success if you don’t have a high-speed blender. If you do have the means to invest in one though, go for it. It will be a smoothie game-changer. I bought a refurbished Vitamin years ago and it might be the best investment I’ve ever made. I use it more than anything else in my kitchen.
Do the recipes all use bananas?
Nope. There are lots of banana-free recipes in the book that are still creamy and delicious. I’ve also provided suggestions for replacing banana in recipes by using white beans, sweet potato, white sweet potato, cauliflower or frozen peach.
Are the recipes high in carbs/low-fat etc/macro-balanced?
All the recipes vary. Some recipes have more veggies so are lower in sugar and carbs, some are more fruit-based so they contain more carbs, some are low fat, some have ingredients like nut butter or hemp seeds so are higher in fat.
I’ve provided suggestions throughout the book for how to lower the calories such as omitting the fats and replacing ingredients like banana with beans, cauliflower or sweet potato. Berries and peaches are both excellent for keeping the carbohydrate down while still enjoying a fruit smoothie. I like to keep smoothies about half veggies with some fat, some protein and the rest coming from whole food carbohydrates like sweet potato and fruit. Fiber, fats and protein and are a good combination to keep you full.
How to replace fruit in smoothies?
In the book, I discuss all the best veggies to use in smoothies such as carrot, beet, cauliflower, zucchini, spinach, kale and squash and how to use them. You’ll be suprised at how many veggies you can pack into a smoothie and still have it taste great.
How often should I drink smoothies?
I drink a smoothie pretty much every day, sometimes for breakfast but usually for a mid-morning or afternoon snack. If you enjoy smoothies, you can drink 1-2 per day.
What liquid do you use in smoothies?
I’ve provided a section on the best liquids to use for smoothies. I typically use unsweetened almond or cashew milk but soy, hemp, oat and coconut milk all work as well. You can also always use water as the liquid. Coconut water, 100% fruit juice, coffee and tea are all options as well however most recipes in the book call for a plant-based milk of choice.
Why drink smoothies? Why not just eat all the veggies?
Well, you can totally just eat the veggies if you prefer. I love smoothies as a way to get my veggies in at breakfast time. They’re such an easy way to get more nutrient-rich foods like veggies, berries and healthy fats into my diet. Plus they taste like dessert but I can pack a ton of greens into them without even knowing it. If you have children, yummy fruit smoothies like strawberry banana or blueberry peach with veggies like cucumber, zucchini and kale are a great way to get more greens into their diet.
When it comes to smoothies there are loads of recipes that you could choose from, but Deryn has created the ultimate smoothie ebook. She has enabled you to not only recreate her recipes but given you the smoothie basics, pro tips and confidence to make your own creation. -Cindy