How to Make Healthy Smothies
Do you like free smoothie recipes?
Where to Start
You can put nearly anything into a smoothie. But most consist of liquid (like water, non-dairy milk or kefir), fruits, vegetables, seeds, nuts (or nut butter),
supplements like protein powder, maca or matcha, and toppings (such as granola, coconut and cacao nibs). The key to making it healthy is to strike the right balance of
vegetables, fruit, protein and fat.The smoothie is a really great way to get in those key foods.
Protein can come from unsweetened nut butter, chia, hemp or flax seeds, plain yogurt or nut milk. And fat, which helps fill you up, is the other key factor in a smoothie.
Good sources of fat in smoothies are salt and sugar-free nut butter, chia, flax, sesame, or hemp seeds, flax oil, coconut meat, coconut yogurt, or full-fat organic yogurt.
For an additional nutritional boost, she recommends adding ingredients such as maca, acai powder, lucuma, cacao, spirulina, herbs like cilantro or parsley and spices like cinnamon, nutmeg, ginger or turmeric.
Try to embrace variety. Try to mix up the ingredients. Dietary diversity can be really helpful to ensure a well-rounded nutrient intake. If you use kale, kefir and blueberries one week, for instance, try spinach, hemp milk and pineapple the next.
So are fruit smoothies healthy?
While fruits have antioxidant and anti-inflammatory benefits, smoothies often become hyper-concentrated sources of fruit sugars, Andrews says. Balance it by adding a dark leafy green like spinach,
kale or Swiss chard (which provides fiber, calcium, vitamins A, C and K, as well as powerful phytochemicals) and protein to keep blood sugar in check and control cravings and hunger.
Just beware of the smoothies you buy. With store-bought smoothies, you lose total control over quality and quantity of the ingredients used. Store-bought varieties may use artificial sweeteners,
fruit juice, large amounts of fat or sweetened dairy products, contributing to higher amounts of sugar, fat and calories.
But if these types of smoothies are in your regular rotation, they could lead to excessive sugar intake or digestive distress.
Are Green Smoothies Healthy?
Yes. One rule is that all smoothies include a dark leafy green like spinach, kale or Swiss chard, which provides fiber, calcium and vitamins A, C and K, as well as powerful phytochemicals.
Green smoothies are a great way to get much-needed vegetables. Only 9% of Americans get the recommended daily amount of vegetables (2 to 3 cups),
despite research suggesting that plant-based diets reduce the risk of chronic disease and cancer. Green, leafy vegetables in particular are linked
to a lower risk of developing type-2 diabetes, as well as slower age-related cognitive decline. A handful or two of greens usually makes for the best-tasting smoothie.
Are smoothies good for weight loss?
Smoothies are often touted as a diet food and a way to detox the body. But when it comes to the idea of a “detox,” most experts agree that smoothies (or any other food, for that matter)
aren’t the solution — and that the human body has its own resources(namely the liver, kidneys and GI system) to cleanse itself naturally. There’s also no solid scientific evidence to suggest
the idea of a detox for overall health or well-being.
As for weight loss, instead of focusing on dieting — and what foods might be a part of that diet — it’s best to consider all of the behaviors that support a healthy body.
Drinking smoothies could fit as one of those weight-loss behaviors,
along with eating a balanced diet, getting plenty of physical activity, ensuring adequate sleep, building social connections and practicing stress management. But it’s not the only part of the puzzle.
Can a smoothie replace a meal?
While eating a smoothie as a meal could be a healthy option, in order to make it nutritious, it’s important to make sure the smoothie contains a mix of foods that would be similar to a meal. If someone just blends up some fruit,
I wouldn’t say that’s an adequate meal. But add vegetables, seeds or nuts, kefir or yogurt and possibly some protein powder, and “this would be similar to foods that make up a meal.”
A well-rounded smoothie usually has 1 to 2 tablespoons of fat, 1 cup of fruit, a handful or two of greens and 1 cup of protein. How much you eat depends on what else you’re eating that day, as well as
how you’re eating your smoothie as a meal or as a snack
Here Are Some Smoothies I Personally Enjoy
Tropical Papaya Perfection
Servings: 1
1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
1 tsp ground flaxseed
Combine the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.
Nutrition (per serving): 299 cals, 1.5 g fat, 0.1 g sat fat, 149 mg sodium, 64 g carbs, 44 g sugars, 7 g fiber, 13 g protein
Apricot Mango Madness
Servings: 2
6 apricots, peeled, pitted, and chopped (about 2 c)
2 ripe mangoes, 10 to 12 ounces each, peeled and chopped (about 2 c)
1 c reduced-fat milk or plain low-fat yogurt
4 tsp fresh lemon juice
¼ tsp vanilla extract
8 ice cubes
Lemon peel twists (garnish)
- Place the apricots, mangoes, milk or yogurt, lemon juice, and vanilla extract in a blender. Process for 8 seconds. Add the ice cubes, and process 6 to 8 seconds longer, or until smooth.
- Pour into tall glasses, garnish with lemon twists, if desired, and serve immediately.
Nutrition (per serving): 252 cals, 3.5 g fat, 1.5 g sat fat, 57 mg sodium, 53 g carbs, 45.5 g sugars, 6 g fiber, 7 g protein
Green Detox with Chi Seeds
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy smoothie recipe.
1 cup Spinach: 7 calories
1 cup unsweetened almond milk: 40 calories
1 cup frozen pineapple chunks: 75 calories
1 banana: 105 calories
1 tbsp chia seeds: 65 calories
Total: 290 calories
Green Tea, Blueberry, and Banana
Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.
Servings: 1
3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk
- Microwave water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
- Combine berries, banana, and milk in a blender with ice crushing ability.
- Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve.
Nutrition (per serving): 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein