Toadally Primal Smoothies
150 Nourishing Real Food Smoothies
Written By: Todd Dosenberry
PrimalSmoothies.com
Published by
Archangel Ink
Copyright © 2016 Todd Dosenberry
This eBook is licensed for your personal enjoyment only. This eBook may not be resold or given away to other people. If you would like to share this book with another
person, please purchase an additional copy for each recipient. If you're reading this
book and did not purchase it, or it was not purchased for your use only, then please
return to Amazon.com and purchase your own copy. Thank you for respecting the
hard work of this author.
Disclaimer:
I am not a physician, doctor, nurse, nutritionist or anything else of the sort. I am a
simple man who is trying to inspire millions around the world to live a healthy, happy,
vibrant lifestyle. Please consult your health care professional before acting upon any
advice you read inside this book.
Table of Contents
Introduction
The 411
A Quick Favor
Free Toad Forever!
19 Coconut Meat Smoothies: 19 High in Fiber and Acts as a Probiotic
3 Coconut Water Smoothies: The Most Dense Source of Electrolytes from Nature
7 Refreshing Smoothies: Perfect for a Hot Summer Day
24 Coffee Smoothies: With Half a Cup of Joe or More
10 Kombucha Smoothies: Featuring the Popular Fermented Tea for Gut Health
16 Eggcellent Smoothies: Happy Hens and Nutrition Galore
11 Pumpkin Smoothies: Featuring the Most Famous October Fruit
18 Chocolate Smoothies: Featuring a Favorite Antioxidant
16 Green Smoothies: Featuring Lots of Leafy Greens
9 Avocado Smoothies: Loaded with Potassium and Rich Creamy Texture
1 Wine Smoothie: More to Come
2 Fruit Cocktail Smoothies: Featuring a Variety of Fruits
3 Veggie Delight Smoothies: Packed With Nutrition
11 Odds & Ends Smoothies: Just Because They Taste Good
Who is Primal Toad?
Introduction
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Thank you for downloading this PDF with my favorite 12 recipes that I’ve created for
my ebook Toadally Primal Smoothies. What you see above this text and below is the
exact replica of my full ebook that contains 150 smoothie recipes. It’ll give you a good
idea of what you can expect. The recipes are the same, too, except this PDF contains
12 instead of 150.
Like what you see? If you want all 150 Paleo(ish) smoothie recipes, be sure to
checkout the final page for a special deal just for you.
Now continuing on with the exact replica of Toadally Primal Smoothies (but with only
12 recipes instead of the full 150)…
——I've been a huge fan of smoothies for over a decade now. During the early days of my
blending experiments, I wasn't too creative and believed that fat, especially saturated
fat, was bad for me. Since I've only been a very health conscious individual, this
limited the ingredients I could use.
Thankfully, I discovered Paleo just before the year of 2010 came upon us. I no longer
believed saturated fat and cholesterol were going to give me heart disease. Instead, I
believed in the Paleo paradigm and so grains and legumes were evil while dairy was a
grey area food. Today, I no longer believe in good or bad foods but as far as Paleo
smoothies go, that doesn't matter since I have no desire to add grains or beans to
smoothies!
This is the very first eBook I've ever created and published and have thoroughly
enjoyed putting my heart and soul into it. It even led to an app version (Primal
Smoothies). Enjoy!
The 411
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PrimalSmoothies.com
PrimalSmoothies.com is the website compliment to this ebook. All recipes that are
published on the website are from this ebook that you are now reading. Any
additional info in regards to ingredients, photo updates, answers to your questions,
and new recipes will be on this website.
Are The Recipes Paleo?
All 150 recipes are 100% grain and legume-free. More than 100 recipes are 100%
dairy-free. Whey protein powder is the most common ingredient used when a recipe
is not dairy-free. Since dairy is in the grey-area as far as what is Paleo or not, I'll let you
decide for yourself. For me personally, I enjoy a fair amount of dairy products on a
regular basis including grass-fed whey protein powder in my smoothies and oatmeal.
What Makes a Recipe Low Carb?
If the total carbohydrate count for a recipe is 33 grams or less then it will be labeled
low carb. If it's 16 grams or less then it will be labeled very low carb. This is no
standard definition but instead one that I decided to make up on my own.
Wish You Could Print the Recipes?
Toadally Primal Smoothies has been available in PDF form since early 2011. Each
recipe resides on one page for easy printing. To buy the PDF for just $1.99 go to
PrimalSmoothies.com/ebook and use the discount code KINDLE.
What Blender Do You Recommend?
All 150 recipes were blended with the Hamilton Beach personal blender. They do not
sponsor me. I simply discovered their blender one day and fell in love with the
simplicity of it. It chops crushed ice, blends greens into a liquid and has yet to fail me.
The cost is less than $15 on Amazon. Learn more at PrimalSmoothies.com/blender.
A Word on Raw Eggs:
A few recipes inside this ebook include whole raw eggs. Others include just raw egg
yolks. At this time I no longer add whole raw eggs to my smoothies.
Why?
Perhaps the yuck factor has something to do with it. Also, the egg white tends to be
harder to digest than the egg yolk, especially in raw form.
What about salmonella food poisoning?
I'm personally not worried. When I add raw egg yolks to my smoothies, they are
always from local, pasture-raised hens which lowers the risk (and the risk is low to
begin with). However, if you have a known risk of developing salmonella food
poisoning then you should consult with your healthcare professional about
consuming raw eggs.
One last consideration is the anti-nutrient in egg whites that blocks some of the
absorption of biotin. Cooking destroys the anti-nutrient.
Recipe Layout
The layout for all recipes is the same. Each part is explained below.
Under the Title – Colored Labels
Beneath the title of each recipe are labels. The labels are as follows:
LC: If a recipe has between 17 and 33 grams of carbohydrate or less then it is labeled
“Low Carb” or LC for short.
VLC: If a recipe has 16 grams of carbohydrate or less then it is labeled “Very Low
Carb” or VLC for short.
SD: If you are trying to complete Diane Sanfilippo's 21-Day Sugar Detox program and
still want to enjoy smoothies then you can safely enjoy all recipes that are labeled SD.
The ones labeled “SD2” are approved for level one and two.
DF: Do you want to enjoy a dairy free smoothie? Look for this label which is short for
“Dairy Free.” More than 100 recipes are dairy-free.
PR: Are you looking for more protein in your smoothie? When a recipe has 24 grams
of protein or more then it will be labeled as “protein rich” or PR for short.
Under the Title – kCal & GL:
Beneath the title of each recipe is the calorie count (kCal) and glycemic load (GL). The
glycemic load is a measurement used to determine a foods' effect on blood sugar
levels. Keep in mind that it's just a number and should be used as only a guide. A GL
of 1-10 is low, 11-20 is medium and 21-30 is high. Only 3 recipes have a GL of more
than 15.
Recipe Measurements:
The spoon/cup measurement as well as the measurement in grams is provided. If you
have a food scale I recommend using it for all recipes. You will be able to make your
recipes a lot faster and will not have as much cleaning up to do after.
Comments & Suggestions:
These are comments and suggestions for the recipe. These will come in handy often!
Nutrition Data
Macronutrients:
This section includes an overview of the carbohydrate, protein and fat content. The
fiber and sugar content are also included.
Vitamins & Minerals:
Included are the top 10 most abundant vitamins and minerals in reach recipe. As
noted below, this is not 100% accurate but as accurate as possible.
Important Recipe Notes:
The recipes with Primal Fuel have more vitamins and minerals than stated since there
is no micronutrient information on this product. And, again, the data is as accurate as
possible. There are too many varieties of too many foods for it to be 100% accurate.
Where to Buy Smoothie Ingredients:
I recommend that you purchase as many locally grown foods as possible. A fresh,
fully-ripened, local strawberry tastes much better than a strawberry that was shipped
1000 or more miles across the country.
Most of you won't be able to find many foods grown locally. This includes all forms of
coconut, nuts, seeds, chocolate, coffee and spices. The far majority of the foods used
in the recipes can be found in most grocery stores and/or health food stores. Various
online stores including the most famous of them all, Amazon, sell most, if not all, of
the nonperishable ingredients used in the recipes.
For a complete (free) ingredient guide visit PrimalSmoothies.com.
Lemon Lime Cucumber
VLC - SD – DF - 57 kCal - GL 2
Recipe: Standard Measurement
1 TBSP Lemon Juice
1 TBSP Lime Juice
¼ Cup Ice
⅘ Cup Cucumber, Peeled, Sliced
1 TBSP Avocado
2 Pinches Sea Salt
2 Pinches Black Pepper
Recipe: Gram Measurement
15 grams Lemon Juice
15 grams Lime Juice
57 grams Ice
200 grams Cucumber, Peeled, Sliced
15 grams Avocado
Comments & Suggestions
Very refreshing! Enjoy on a hot summer day. Mother suggests adding dill. Strong
lemon and lime taste. Adding a pinch more of salt and black pepper or avocado can
dilute this.
Peppermint Mocha
LC - SD – DF - 16 kCal - GL 6
Recipe: Standard Measurement
1 Cup Coffee, Cold
½ Medium Banana, Frozen
2 TBSP Avocado
2 TBSP Mint Leaves
2 tsp Cacao Powder
1/4 Cup Ice
Recipe: Gram Measurement
238 grams Coffee, Cold
58 grams Banana, Frozen
29 grams Avocado
3 grams Mint Leaves (20)
5 grams Cacao Powder
59 grams Ice
Comments & Suggestions
Coffee is strongest flavor with a pleasant cacao bite. Just a hint of sweetness and a
precise cooling mint effect.
Nutrition Data: Macronutrients
19 grams Carbohydrate
5 grams Fiber
7 grams Sugar
3 grams Protein
5 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
14% Vitamin C
17% Riboflavin
8% Niacin
15% Vitamin B6
12% Folate
12% Pantothenic Acid
15% Magnesium
16% Potassium
15% Copper
24% Manganese
Blueberry Banana Sangria
LC – DF - 182 kCal - GL 7
Recipe: Standard Measurement
½ Cup Wine, Red, Semi-Sweet
½ Small Banana, Frozen
½ Cup Blueberries, Frozen
Recipe: Gram Measurement
116 grams Wine, Red, Semi-Sweet
48 grams Banana, Frozen
76 grams Blueberries, Frozen
Comments & Suggestions
Awesome. Strong wine flavor with the perfect complement of blueberries and a slight
hint of banana. I used Rex-Goliath Free Range Red Wine which is “sweet and juicy.” To
me, this wine is semi-sweet.
Nutrition Data: Macronutrients
25 grams Carbohydrate
3 grams Fiber
13 grams Sugar
1 grams Protein
0 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
19% Vitamin C
19% Vitamin K
4% Riboflavin
3% Niacin
11% Vitamin B6
4% Folate
4% Magnesium
7% Potassium
4% Copper
19% Manganese
Chocolate Cinnamon Malt
SD – PR - 631 kCal - GL 14
Recipe: Standard Measurement
⅞ Cup Coconut Milk
1.5 Scoops Whey Protein Powder
1 Small Banana, Frozen
1 TBSP Cacao Powder
1 TBSP Cinnamon
Recipe: Gram Measurement
208 grams Coconut Milk
41 grams Whey Protein Powder
107 grams Banana, Frozen
6 grams Cacao Powder
11 grams Cinnamon
Comments & Suggestions
Tastes like a chocolate malt according to my father. Strong cinnamon taste.
Nutrition Data: Macronutrients
43 grams Carbohydrate
11 grams Fiber
15 grams Sugar
43 grams Protein
40 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
19% Vitamin C
23% Vitamin B6
15% Calcium
43% Iron
36% Magnesium
24% Phosphorus
26% Potassium
12% Zinc
37% Copper
188% Manganese
Pumpkin Banana Bread
LC - SD – DF - 234 kCal – GL 10
Recipe: Standard Measurement
1 Cup Almond Milk
¼ Cup Ice
¼ Cup Pumpkin
1 Small Banana
2 TBSP Coconut, Shredded
1 tsp Cinnamon
Recipe: Gram Measurement
236 grams Almond Milk
49 grams Ice
56 grams Pumpkin
98 grams Banana
8 grams Coconut, Shredded
4 grams Cinnamon
Comments & Suggestions
This recipe was submitted by one of my fans in 2012. Soon, you will be able to submit
your recipes as well. Frequent PrimalSmoothies.com often for updates on this!
Nutrition Data: Macronutrients
33 grams Carbohydrate
7 grams Fiber
14 grams Sugar
3 grams Protein
13 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
173% Vitamin A
19% Vitamin C
13% Vitamin K
21% Vitamin B6
16% Iron
16% Magnesium
9% Phosphorus
17% Potassium
14% Copper
76% Manganese
Super Nutritional Powerhouse
SD – DF - 254 kCal - GL 10
Recipe: Standard Measurement
½ Cup Water
¼ Cup Ice
1 Small Banana, Frozen
2 TBSP Cacao Nibs
1 TBSP Almond Butter
5 Cups Spinach
Recipe: Gram Measurement
118 grams Water
54 grams Ice
87 grams Banana, Frozen
16 grams Cacao Nibs
17 grams Almond Butter
140 grams Spinach
Comments & Suggestions
Blend first 4 ingredients until smooth and then add spinach and blend again. No
other smoothies call for this much greens. Spinach and the like are great but stay
away from consuming this much on a daily basis.
Nutrition Data: Macronutrients
38 grams Carbohydrate
11 grams Fiber
12 grams Sugar
11 grams Protein
13 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
264% Vitamin A
78% Vitamin C
846% Vitamin K
31% Vitamin B6
76% Folate
38% Iron
66% Magnesium
42% Potassium
50% Copper
125% Manganese
Creamy Pineapple
LC – DF - 168 kCal - GL 5
Recipe: Standard Measurement
¾ Cup Water
5 TBSP Avocado
½ Cup Pineapple, Small Chunks
¼ Cup Ice
Recipe: Gram Measurement
179 grams Water
73 grams Avocado
93 grams Pineapple, Small Chunks
61 grams Ice
Comments & Suggestions
Creamy with a hint of pineapple sweetness. Don't have pineapple? Try with other
fruits. Anything goes!
Nutrition Data: Macronutrients
19 grams Carbohydrate
6 grams Fiber
9 grams Sugar
2 grams Protein
11 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
85% Vitamin C
20% Vitamin K
9% Thiamin
9% Niacin
16% Vitamin B6
20% Folate
13% Pantothenic Acid
13% Potassium
11% Copper
49% Manganese
Watermelon Strawberry Banana
DF - 160 kCal - GL 13
Recipe: Standard Measurement
¼ Cup Water
⅘ Cup Watermelon, Diced
½ Cup Strawberries, Diced
½ Medium Banana
¼ Cup Ice
Recipe: Gram Measurement
61 grams Water
120 grams Watermelon, Diced
79 grams Strawberries, Diced
59 grams Banana
57 grams Ice
Comments & Suggestions
Tastes exactly like it sounds. Juicy. Thin. Smooth. Best enjoyed on a hot summer day,
post workout or with eggs for breakfast.
Nutrition Data: Macronutrients
41 grams Carbohydrate
5 grams Fiber
26 grams Sugar
3 grams Protein
1 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
19% Vitamin A
113% Vitamin C
7% Thiamin
24% Vitamin B6
11% Folate
8% Pantothenic Acid
13% Magnesium
19% Potassium
9% Copper
32% Manganese
Coconut Egg Nog
LC – DF - 62 kCal - GL 15
Recipe: Standard Measurement
1 Cup Coconut Milk
4 Large Egg Yolk
1 TBSP Coconut Palm Sugar
1 tsp Nutmeg, Ground
½ tsp Cloves, Ground
½ tsp Vanilla Extract
¼ Cup Ice
Recipe: Gram Measurement
243 grams Coconut Milk
62 grams Egg Yolk
12 grams Coconut Palm Sugar
2 grams Nutmeg
1 grams Cloves
2 grams Vanilla Extract
61 grams Ice
Comments & Suggestions
Tastes exactly like egg nog with a hint of coconut! Enjoy this as a full meal or share
with a few others. It's low in carbs and sugar but full of flavor. I used ground cloves
but cinnamon is a fine substitute.
Nutrition Data: Macronutrients
22 grams Carbohydrate
1 grams Fiber
10 grams Sugar
14 grams Protein
61 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
20% Riboflavin
30% Folate
20% Vitamin B12
22% Pantothenic Acid
48% Iron
26% Magnesium
44% Phosphorus
26% Copper
98% Manganese
50% Selenium
Blueberry Coconut Ice Cream
PR - 380 kCal - GL 12
Recipe: Standard Measurement
¾ Cup Water
1 Scoop Whey Protein Powder
1 Medium Banana, Frozen
½ Cup Blueberries, Frozen
¼ Cup Coconut, Shredded
Recipe: Gram Measurement
164 grams Water
30 grams Whey Protein Powder
122 grams Banana, Frozen
68 grams Blueberries, Frozen
20 grams Coconut, Shredded
Comments & Suggestions
Tastes like ice cream. Substitute a different berry for unique tastes. If you have fresh
fruit, not frozen, then add about a ¼ cup of ice.
Nutrition Data: Macronutrients
42 grams Carbohydrate
8 grams Fiber
23 grams Sugar
28 grams Protein
15 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
21% Vitamin C
15% Vitamin K
8% Riboflavin
27% Vitamin B6
8% Folate
14% Magnesium
8% Phosphorus
17% Potassium
14% Copper
49% Manganese
Banana Cappuccino
LC - SD – DF - 123 kCal - GL 11
Recipe: Standard Measurement
1 Cup Coffee, Cold
1 Large Banana
¼ Cup Ice
Recipe: Gram Measurement
240 grams Coffee, Cold
135 grams Banana
57 grams Ice
Comments & Suggestions
Lot's of froth. Add a touch of avocado or less coffee for less froth. Bitter coffee and
banana seem to be the perfect pair. Add chocolate, vanilla or any spice like cloves for
a unique twist.
Nutrition Data: Macronutrients
31 grams Carbohydrate
4 grams Fiber
17 grams Sugar
2 grams Protein
0 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
20% Vitamin C
16% Riboflavin
7% Niacin
25% Vitamin B6
8% Folate
11% Pantothenic Acid
11% Magnesium
17% Potassium
6% Copper
21% Manganese
Kombucha Coffee
LC - SD – DF - 147 kCal - GL 6
Recipe: Standard Measurement
½ Cup Coffee, Cold
½ Cup Kombucha, Original
3 TBSP Avocado
½ Large Banana
¼ Cup Ice
Recipe: Gram Measurement
123 grams Coffee, Cold
118 grams Kombucha, Original
43 grams Avocado
65 grams Banana
60 grams Ice
Comments & Suggestions
Amazing combination of kombucha and coffee. If you are a fan of both then you will
be a huge fan of this simplesmoothie. Experiment a little and add different spices. Try
substituting berries or other fruit for the banana. Not toothin or thick. Just right!
Nutrition Data: Macronutrients
22 grams Carbohydrate
5 grams Fiber
9 grams Sugar
2 grams Protein
7 grams Fat
Nutrition Data: DV% of Vitamins & Minerals
16% Vitamin C
12% Vitamin K
15% Thiamin
22% Riboflavin
18% Niacin
29% Vitamin B6
27% Folate
12% Pantothenic Acid
15% Potassium
13% Manganese
Outro: 80% Off
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What do you think of these recipes? Unique? Boring? Please try a few and let me
know what you think by emailing me - [email protected]. I appreciate all
feedback good or bad. I’m all about honesty and transparency.
Don’t forget about the 80% discount code. Go to PrimalSmoothies.com/tps and use
discount code smoothies1001 at checkout. As I type these words on August 10, 2016
in Chiang Mai, Thailand I honestly don’t know how long this discount code will last.
Why 80% off? Better question: why not?
Happy blending!
Todd Dosenberry