Keep Calm And Carrot On
Create a beta-carotene-packed, carrot-and-pineapple pick-me-up to refuel after your next workout.
Food Network KitchenRed Berry and Beet SmoothieHealthy EatsFood Network,Food Network Kitchen Red Berry and Beet Smoothie Healthy Eats Food Network
Youll never guess that there are beets in this very-berry smoothie, even after you take a taste!
This green smoothie is high in nutrients and contains powerful antioxidants. The kale is blended with green fruits for a hint of sweet flavor.
Food Network KitchenPumpkin-Ginger SmoothieHealthy EatsFood Network,Food Network Kitchen Pumpkin-Ginger Smoothie Healthy Eats Food Network
Spice things up with a ginger-and-pumpkin combination that taste like a holiday dessert even though it’s loaded with healthy ingredients and packed with fiber.
How To Freeze Avocado
When you freeze an avocado, the texture does change slightly when its thawed. However, the good news is that this doesnt make one bit of difference in your smoothie if you freeze avocados in your smoothie freezer packs. Personally, I cant stand any brown spots on my avocado, even if Im adding it to a smoothie, so freezing perfect avocados in my freezer packs so theyre ready to blend later is a great option.
In order to freeze an avocado for your smoothie freezer pack, just dice it into small cubes so it breaks down easily in the blender once frozen. A little lemon juice helps keep it from browning as well. Then, add it to the freezer pack and freeze.
The Power Of Leafy Greens In This Fruit And Vegetable Smoothie
Typically I choose 1 leafy green to add to my smoothie, yet 1 just wasn’t good enough for this fun fruit and veggie smoothie recipe! Kale and spinach come from different plant families, so when I talk about rotating your greens, these are the most common choices. The combined forces of these 2 superfood ingredients provide incredible antioxidant, cancer fighting, immunity boosting power. If smoothies were super heroes, then this fruit and veggie smoothie would be #TheCancerCrusher.
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Tips For Using Organic Produce With Smoothie Packs
The best guide for knowing what produce to buy organically is The EWG List, published annually. When shopping for green smoothies on a budget, use this guide to keep my produce clean, yet still doable.
The produce on the Clean 15 list can be more safely purchased as non-organic, though feel free to purchase these ingredients organically grown as well.
The foods on the Fresh 15 list either have a shell or skin that protects the fruit underneath, or the farming practices do not genetically modify or use the same chemicals as the first list. If buying all organic is not an option for your budget, use these lists as your guide to the safest, most delicious smoothie ingredients.
Green Smoothie Subs And Swaps
Here are a few swaps thatll still result in a delicious, tropical smoothie!
Use different fruit. Pineapple or mango not your thing? Replace with with another tropical fruit! Instead of using a ½ cup of each, feel free to use 1 cup of just mango or pineapple, or even swap one of them for papaya, kiwi, or strawberries.
Use any green! Feel free to use kale in place of spinach here!
Use yogurt instead of coconut milk. Greek yogurt or regular yogurt will still make your smoothie super creamy and delicious. Be sure to grab the full-fat variety so that you still get a good dose of healthy fats!
Feel free to omit the chia seeds if you dont have them or would just prefer to go without!
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Diy Frozen Smoothie Packs On A Budget
Ever wonder if it is possible to prep a month of green smoothies on a budget, using mostly organic produce? Well, I did… so I tried, conquered and am now going to share all my tips with you. Frozen smoothie packs using Costco produce that now give you no excuse to having a daily smoothie.
Evolution Fresh Organic Super Fruit Greens Smoothie
“It’s not often that you’ll find a green smoothie that’s not sweetened with any added sugar. This smoothie is made with all fruits and veggiesincluding kale and romaine lettuceand contains spirulina and chlorella for a natural color boost,” explains Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area.
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How To Freeze Fresh Fruit
While you can buy frozen fruit at your grocery store, you may want to use fresh fruit when it is cheap and in-season instead! If you put fresh fruit into the smoothie packs, they will stick together, so we recommend freezing them separately first. Simply cut your fruit into 1-inch chunks, then place on a parchment paper-lined cookie sheet and freeze for at least 3 hours, up to overnight. Now you’re ready to make your smoothie packs!
Add Extras When Blending
If you want to add dry ingredients like chia seeds, protein powder, dried spices, etc. to your smoothies, I find it works best to add when blending rather than to the bags. Unless you like digging stubborn chia seeds out of plastic bags.
But flavor enhancers like fresh herbs and spices can definitely go into the bag before freezing. My favorites: fresh basil, mint, cilantro, parsley, ginger and turmeric.
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Tips For How To Make Smoothie Freezer Packs
- Use a 1 quart freezer ziplock bag to make individual portions
- Cut all produce including the banana into smaller pieces to make it easier to blend when frozen
- Label the freezer bag so you know exactly what smoothie recipe youve prepared
- Use either fresh or frozen fruit to make your freezer packs
- Add protein powder into the freezer packs or when blending to add more protein
- For these smoothie packs, you can just take the contents of the packs and add them into a blender, along with the milk of your choice and any other liquids, like greek yogurt, peanut butter, or raw honey. Then, just blend them together and youre all set with your easy smoothie
These 14 smoothie freezer packs will give you an entire weeks worth of variety, flavor, nutrition, and fruit smoothie satisfaction.
The Best Deal In Town Was Costco
My goal was a month of smoothies, but I was actually able to prep 36 green smoothies with our Costco ingredients, and spent $48.33 total. That comes out to $1.34 per smoothie, and less than $50 a month!! Beat that price, smoothie bar!
Want to know the difference between shopping at Costco vs. other grocery stores for the same amount of supplies?
- $48 at Costco
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Smoothie Kits To Pack In Those Fruits And Veggies
Breakfast is one of the most important meals of the day, but its also one of the easiest meals to overlook and accidentally skip when your time in the morning is tight. skipping breakfast, try using a make-ahead smoothie kit to get a quick, easy, and nutrient-dense breakfast in just a few minutes.
Youll make these smoothie packs ahead of time, label them, and keep them in the freezer until you need them. When youre ready to use a pack, add it to your blender with 1 cup of a liquid of your choice popular options include dairy milk, almond milk, oat milk, cashew milk, and coconut water. If you have a blender that comes with a travel cup, you dont even have to worry about transporting your smoothie when youre on the go!
Other Healthy Smoothie Recipes To Prep
Since my family loves smoothies so much, Ive made a lot of fruit and vegetable smoothies over the years. You an use any of these smoothie recipes and make them into your own smoothie freezer pack.
When it comes time to blend your smoothie, I like to blend my greens with my liquid base first.
I then add the rest of the fruit and blend until smooth. If you have a high-powered blender, you might not have to add that extra step.
For my liquid base, I like to use 1 cup of coconut water and 1 cup of water. I always label my freezer packs with how much liquid I need to add, as a reminder in case Im not the one making the smoothie.
What kind of freezer smoothie pack will you make first?
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Smoothies Can Be Tailored To Meet Your Needs
You can drink smoothies as a snack or meal replacement, but its a good idea to know which types to choose especially if you have a specific fitness or body composition goal in mind.
Theres a common misconception that smoothies are inherently low calorie snacks, but some smoothies pack over 1,000 calories depending on their size and ingredients.
Generally, a 200300-calorie smoothie with 10 grams of protein is a great snack, whereas a 400800-calorie smoothie providing at least 20 grams of protein is better suited as a meal replacement. Its best to assess your goals and calorie needs to determine your specific needs.
The difference between the two may be as simple as adjusting the serving size.
Many smoothie chains provide the ingredient and nutrition information for each of their products, which usually come in 1632-ounce servings.
When making smoothies at home, be sure to control your portion size. Fats like nuts, seeds, nut butters, full fat yogurts, and avocado will provide more calories but increase nutrient density. Meanwhile, sugary add-ins like syrups will provide more calories without quality nutrients.
Smoothies may aid weight loss if they help you maintain a calorie deficit. However, they can be high in calories, so you should choose those that will fit into your daily calorie needs.
May Support Increased Fiber Consumption
Fiber is an important nutrient that aids digestion by preventing constipation and supporting the growth of beneficial bacteria in your digestive tract .
Early research suggests that a healthy, thriving community of gut bacteria can help reduce inflammation, promote healthy immune function, and support mental health .
Adequate fiber intake is also linked to a reduced risk of chronic illnesses, such as heart disease and type 2 diabetes .
Yet, many people are not meeting their daily fiber needs especially those who follow Western diets.
The U.S. Department of Agriculture recommends a daily intake of at least 38 grams of fiber for men and 25 grams for women. Research indicates that most Americans, on average, eat only 16 grams of fiber each day .
With the right ingredients, smoothies can be an excellent way to boost your fiber intake.
Some of the most fiber-rich foods are also common smoothie ingredients, including fruits, vegetables, whole grains , nuts, seeds, and legumes .
Smoothies are a convenient way to boost your intake of fruits, vegetables, and several other fiber-rich foods.
The difference between a healthy and unhealthy smoothie largely depends on the quality and quantity of its ingredients.
Smoothies biggest pitfall is their propensity to contain large quantities of added sugar.
The American Heart Association recommends limiting your intake of added sugar to no more than 9 teaspoons per day for men and 6 teaspoons per day for women .
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Are Mason Jars Safe For The Freezer
Mason jars are a great, inexpensive and eco-friendly storage option. Mason jars are safe for the freezer as well, but you have to be careful in order to prevent the glass jars from cracking or shattering in the freezer. I like using these 16 oz mason jars for freezing, but you can also use 1 quart plastic storage bags for smoothie freezer packs.
If adding liquid, dont fill the jar all the way up, but up until about an inch or two from the rim. Liquids expand when frozen and this will keep the jar from cracking up in the freezer. Defrost your mason jars in the fridge or at room temperature. I wait to add the milk to the smoothie until its time to blend my smoothie and freeze everything else.
Are Frozen Fruit Smoothies Healthy
They totally can be! Heres the deal though, if your fruit smoothie is just fruit + some sort of liquid , youll obviously get in a good dose of fruits , but youll be hungry in 30 minutes and miss out on SO many nutrients that you can *so* easily sneak into a smoothie. Making a smoothie at home vs. buying one is also a good way to ensure it is healthy! You may be surprised to find that the smoothies you regularly buy are packed with added sugar and juice, and missing the components that make a well-balanced meal.
We think the healthiest frozen fruit smoothie is a well-rounded one meaning, one that also includes a leafy green , and a good dose of fiber, protein, and healthy fat! These smoothies keep you fuller longer, are way more nutrient-dense than a fruit-only smoothie, and help keep your blood sugar from spiking.
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How To Make A Smoothie
The first step in making your own fruit smoothie freezer packs is to understand how to make a smoothie. Fortunately, this is very simple. Here are my tips for how to make a smoothie:
- Liquid: Use 1 cup of milk per serving. When ready to blend, youll want to start with the liquid. This will help your blender get moving.
- Produce: With fruit smoothies, youll need a fruit base. Bananas and avocados make great bases for smoothies and dont overpower the flavor. Other produce that works great includes: berries, mango, pineapple, peaches, spinach, and kale.
- Thickeners: Personally, I like my smoothies to be thicker, rather than thinner. In order to add a thick, creamy texture to your smoothies, you can add fillings that are nutritious, such as peanut butter, almond butter, chia seeds, flaxseeds, rolled oats, or greek yogurt.
- Flavors: Now that you have the basics down for your smoothie, you might want to give it a boost of flavor. This can be done using spices, such as cinnamon or mint or using sweeteners, such as dates or raw honey.
- Boosts: This is where you can add healthy add-ins and nutritional boosts that add a punch of vitamins, antioxidants, and even a little texture to your smoothie. Great boosts include flaxseed meal, chia seeds, protein powder, matcha, and spirulina.
About The Green Machine Smoothie
Even though the Green Machine Smoothie is packed with superfood veggies, the mango and orange juice bring in a perfect balance of sweetness to this veggie smoothie.
Thanks to the virtually tasteless avocado and the sweet mango that drowns out the kale, youll hardly know youre consuming a hearty amount of leafy green vegetables in the morning. Youll also be getting healthy protein and fats from the avocado and chia seeds to keep you satiated for hours.
Toss in a cute biodegradable paper straw to make the smoothie sipping even more fun!
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Two Sample Recipes For Freezer Smoothie Bags:
- 1 cup blueberries
- 1 cup strawberries, sliced
- 1 cup bananas, sliced
Divide the blueberries, strawberries and bananas up into medium sized resealable freezer bags. Remove excess air, seal and freeze. To serve, add 2 cups of milk or fruit juice and blend in a blender or with a hand blender. Pour into glasses.
- 1 cup frozen mango cubes
- 1 cup pineapple, chunked
- 1/2 cup spinach
- 1/2 cup avocado, cubed
Divide the mangos, pineapple, spinach, and avocado into other medium sized resealable bags. Remove excess air, seal and freeze. To serve, add 2 cups of milk or fruit juice and blend in a blender or with a hand blender. Pour into glasses.
To make the smoothie bags, you can use fresh or frozen fruits or vegetables or a combination of both. Other ideas of what to include in the freezer smoothie bags include strawberries, cranberries, peaches, grapes, kale, broccoli, clementines, oranges, cantaloupe, and honeydew melon.
You can also freeze yogourt by pouring it into an ice cube tray and freezing and then popping a few of the frozen yogourt cubes into your smoothie bags.
The possibilities for variety with this are endless! This makes it easy to personalize and create smoothie bags that you and your family will love. Get creative!
You just need to stick to a ratio of 3 cups of any fruit/veggie combo and then when blending, add 2 cups of liquid.
When serving smoothies for breakfast, you can make it a more complete meal by topping with granola such as our freezer granola.
Use A Combination Of Fresh And Frozen Fruits If You Need To
Frozen fruit tends to be high quality and frozen at the peak of the fruits season. Contrary to popular belief, foods dont actually lose their nutrients when frozen using some frozen fruit helps the freezer packs to freeze more quickly. Plus, depending on the type of fruit and the season, frozen fruit may be more affordable than fresh and vice versa.
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Odwalla’s Original Superfood Fruit Smoothie
Think twice before you pick up this tempting bottle. “One that I find particularly misleading is Odwalla’s Original Superfood Fruit Smoothie, which is green and covered in imagery of whole fruits and vegetables,” says Moon. “The first ingredient is a filler juice filler juices refer to juices like clarified apple and grape juice. They dilute the more expensive ingredients, and they don’t offer much positive nutrition. Plus, anything that makes it green, when all combined, makes up less than 1% of the smoothie. It’s fat-free, and has minimal protein or fiberso it’s not going to be very satisfying. For all these reasons, I’d avoid this smoothie brand’s bottle, even though it’s high in potassium, vitamin A, and vitamin C .”