Want an easy, quick and nutritious meal to whip together? Smoothies, when made with the right ingredients, can deliver a powerful punch of protein, antioxidants and healthy fats. By loading up your smoothie with the nutrients your body needs, you can cut back on your cravings for food-like substances.
In a previous post, How Much Sugar is in that Smoothie?, we exposed the incredibly high amounts of added sugar in name brand smoothies. In some brands we found much more sugar than you’d get in a 20 ounce serving of Coke. We recommended blending up your own. It’s easy to do if you have a blender and this way you’re in control and can monitor the ingredients.
There are a few essential elements to make a smoothie taste good and be healthy. We want to be able to drink it all up, feel satisfied and full, and enjoy the flavor.
- First you need a liquid base. I like to use unsweetened coconut water. Some people prefer using almond or soymilk for a even richer, creamier taste.
- Add in some frozen fruit to provide the sweetness, antioxidants and creaminess- this is where I add a frozen banana and frozen berries. Overripe bananas, peeled then frozen, provide a lot of sweetness - I like to keep a steady supply in my freezer. Seasonal fresh fruit can also be added; I prefer the chilled effect on the smoothie from frozen fruit.
- Now to really fill you up and fuel your body, add in your protein and fat. I like to use almond butter, hemp powder and coconut milk for my fat and protein sources. Be sure to check out my recommended products listed below the post.
- A handful of greens, which easily blends in masking any bitter taste, will boost up your intake of minerals and vitamins, while adding a bit of protein too.
My recipe below is for a single, tall glass 20-ounce serving. What I like is that there is no added sugar. All the ingredients are items that we always have on hand, so it’s quick and easy to mix up. We make sure our kitchen supports our healthy habits by keeping it adequately stocked with an assortment of ingredients.
Boost the nutritional benefits of your smoothies by incorporating healthy, nutrient rich ingredients
- One cup unsweetened coconut water
- One frozen banana, broken into several pieces
- One cup frozen berrries
- One handful of greens, i.e. baby spinach or kale
- 2 Tablespoons of unsalted almond butter
- 2 Tablespoons of coconut milk
- 4 Tablespoons of hemp powder
- Add all ingredients into a high speed blender.
- Blend on high speed until smooth.
Yield: 20 ounce servingPrep Time: 00 hrs. 05 mins.
Total time: 5 mins.
How do you ensure your getting the most nutritional benefits from your smoothie? Share your healthy tips in the comment section below.