Smart Smoothies
Homemade smoothies can be an easy on the go meal full of protein and nutrients, with fewer calories and lower cost than store bought smoothies or yogurt drinks. You do need to be diligent when “drinking your foods” as it’s easy to consume extra calories and sugar, so paying attention to ingredients and serving size is important. This can be done by focusing on some basic ingredient combinations – protein, fiber and healthy fats. Including these nutrients in your smoothie makes them more filling and will also prevent blood sugar spikes that can be caused by smoothies containing only carbohydrates (like mixtures containing only fruit and juice)
Protein: Start with a base of your choice, something that’s a good source of protein. Greek yogurt creates a nice creamy consistency and usually provides at least 15 grams of protein per ¾ cup. Be sure to read the label to make sure there’s no added sugar. If you prefer a thinner smoothie, use unsweetened soy milk, regular milk, unsweetened kefir (for additional probiotics) or any combination of the above. For additional protein try adding cottage cheese or silken tofu. More protein means that you will stay full longer!
Fruits and Vegetables: Add a combination of nutrient dense, fiber filled fruits and vegetables to your protein base, either fresh or frozen. Frozen products create a thicker smoothie, which many people like. Smoothies are a great way to add produce that you may not love, such as beets, spinach or kale, to your daily diet. Doing this means more plant variety and helps you meet your daily fruit and vegetable goal. Some tasty fruit and vegetable combinations:
Mixed berries, frozen cherries and couple of slices of beets
Mangos, pineapple, papaya and kiwi (note: keep the skin on your kiwi for extra fiber!)
Peaches, blackberries and spinach or kale
Spinach or kale with cucumbers, apples, ginger and almond milk
A note about bananas in your smoothies. You may have heard that there is an enzyme in bananas that seems to inhibit the absorption of flavonal compounds found in berries, apples and cocoa. Some research suggests that adding pineapple juice or a source of vitamin C may decrease the action of this enzyme however the best way to absorb these compounds is to skip the banana. Having said that, there are a lot of other nutrients in berries, apples and bananas and if you like the taste of bananas in your smoothie, go ahead and add the banana.
Nuts, Nut Butter and Seeds: Nuts, nut butter and seeds such aschia, hemp, flax or basil seeds are great ways to add even more fiber, healthy fats and some extra protein to your smoothie. If you are using flax seeds, consider grinding them to get their full nutritional benefit. Try a peanut butter, banana and unsweetened chocolate combination for a healthy, dessert-like smoothie.
Other Beneficial Add Ins:
Avocados (fiber and healthy fats!)
Turmeric, ginger and cinnamon
Substitute some of the liquid with coconut water or pure carrot juice for added flavor and extra nutrients
Dates or figs for sweetness
Green smoothies are popular and tend to be less sweet than those that are fruit heavy. Great combinations include kale or spinach with banana, a scoop of almond butter, and a dash of ginger or turmeric. Make your own recipe or check out my favorite, using soy milk as the base.
Smoothies are your best friend for easy nutrition, and with the arrival of spring, you have a new selection of seasonal produce! Grab those nutrient-packed fruits, toss them in the blender, and get outside to enjoy the season.