Storing And Freezing Instructions
- To store: Freshly made smoothies should be enjoyed immediately, however, they will keep well for up to eight hours refrigerated. Be sure to whisk the smoothie in case of any separation.
- To freeze: Smoothies can be frozen in blocks and stored in the freezer for up to two months. When ready to enjoy, remove the smoothie block from the freezer and re-blend it until smooth. To thin it out, you can add some water, milk, or juice.
Is It Easy To Follow A Whole Food Diet
Once youve got your head around having ingredients rather than ready-to-eat things in your kitchen cupboards, its actually very easy. The only issue is the lifestyle and habit changes that come along with it.
It is very likely that for many people, following a totally, religiously whole food diet may be unattainable at least some of the time. For example, there are days where you dont get time to make your lunch or if you want to enjoy social eating. Similarly, people who have young children or who are working more than one job are unlikely to be able to follow a whole food diet all of the time.
Sometimes, we put ourselves under pressure to be as perfect as we can with diets like this, which can lead to an eating disorder called Orthorexia, which is a preoccupation with healthy eating.
This means that following a whole food diet, in principle, can be healthy and accessible for some people but not for everyone. It also means that those with previous disordered eating, as always, need to avoid any form of dietary restriction or rules around their diet.
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Dried Fruits Add Just Enough Sweetness
Sometimes we all need a bit of sugar to get us through a long day, and dried fruit makes a great healthy option. According to ChefWorks, adding dried fruit like dates, raisins, and cherries give antioxidants and flavor to your smoothie.
Just as with nuts and grains, you can soak them for a few minutes prior to blending, and be sure to pick ones with no added sugar, as theyll be sweet enough that you wont need to put in honey or the sweetener of your choice.
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Is It Healthy To Have A Smoothie For Breakfast
Smoothies can make a healthy breakfast if you have a good balance of ingredients and nutrientsincluding protein, carbs, and healthy fats. Smoothies that heavily rely on veggies over fruit instantly cut down on sugar and increase the fiber content. You also want to avoid adding a lot of fruit juice and sweeteners, like syrups and honey, to limit the sweet stuff. Adding yogurt and protein powder helps make smoothies more filling, so youll stay satisfied longer. Just be sure to choose powders that have little to no added sugar and have zero artificial ingredients.
The liquid bases you use in your smoothie also play a big role. Skip fruit juices, which are packed with sugar and lack protein and fat, and go for low-fat milk or an unsweetened, non-dairy milk alternative, like almond, coconut, or cashew. Some non-dairy milks have less protein than cows milk, but they offer healthy fats to keep you satiated.
Healthy Superfood Smoothie Recipes
Did you know that many store-bought smoothies are very high in sugar and calories? I used to grab one for a healthy boost all the time when I was in my twenties not knowing that they were doing the opposite. Most store-bought smoothies use juice, way too much fruit and flavored yogurt. These ingredients can add up to your daily recommended sugar intake in just one drink! But the truth is that its much healthier and cheaper to make your smoothies at home.
Theres actually a simple trick that you can use to make healthier smoothies: Use less fruit, no fruit juices, and no flavored yogurt. Fruit juice are high in sugar and totally unnecessary for a smoothie. The same goes for yogurt if youre going to use it, which I do in the raspberry yogurt recipe below, then you only want to use plain yogurt with no added sugar or flavorings.
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What If I Dont Like Bananas
Bananas are the backbone of my simple smoothie recipes to me, they add so much creaminess and natural sweetness for an affordable price. But, if theyre not your thing, you can add some Greek yogurt with a sweetener and ice, OR do half an avocado with a sweetener and ice. Those two combos will replace a banana nicely in a smoothie and still give you a rich, creamy texture.
Make any of these 8 Simple Smoothie Recipes today for you or your family and enjoy the balance of vegetables and fruits in these creamy, refreshing drinks!
Now you are a smoothie making expert and I hope that you have found some great smoothie inspiration to get you comfortable with making smoothies at home.
This is just a starting point though, feel free to play around with these base recipes and come up with your own favorite smoothie recipes to meet your needs and preferences!
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Can Smoothies Replace A Meal
If its a well balanced smoothie with a good amount of protein, fiber and healthy fats you can absolutely use it as a meal replacement. I aim for around 400-500 calories and at least 12-15 grams of protein if Im having a smoothie as a meal. See my protein shake recipes to get some ideas.
I like to enjoy a smoothie for breakfast or a snack, but it usually isnt filling or satisfying enough for me for lunch or dinner. This strawberry banana smoothie is a great snack option because its less than 200 calories and has 7 grams of protein!
Ive also found that smoothie bowls are more filling for me. I like to top them with things to chew and eat the smoothie with a spoon. The process of eating with a spoon and having something to chew makes my brain register the smoothie as a meal and it feels more satisfying. New to smoothie bowls? Try this healthy smoothie bowl as a starter recipe and then try my acai bowl or dragon fruit smoothie bowl.
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How Can I Make My Smoothie Healthier
The smoothie recipes below are plain, but if you want to expand your smoothie horizons, go for it! Toss in chia seeds or protein powder or hemp seeds or flax or whatever else makes your heart happy. If you have a standard set of mix-ins you like, you can even freeze them into booster packsgreat for really quick and easy smoothies!
Storing And Freezing Smoothies
- To store: Green smoothies are best enjoyed fresh but can be stored in the refrigerator for up to 3 days. Be sure to thoroughly mix it before drinking.
- To freeze: Pour the smoothie into either an ice cube tray or a shallow container, and store it in the freezer for up to 6 months. When ready to drink, simply place the frozen cubes into a blender and blend until smooth.
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Lemon Turmeric Flush Drink:
- 1 teaspoon Stevia or 1 Tablespoon Honey or Real Maple Syrup
- Serves 2
Mix together, water, lemon juice, turmeric, ginger, cayenne pepper and cinnamon. Add stevia, honey or maple syrup to taste. The cayenne pepper adds a kick to it so not everyone can handle it.
If you are looking for MORE JUICE CLEANSE RECIPES, CLICK HERE.
If I am suffering from anything – from allergies to autoimmune issues to overeating the night before, this helps to clean out my liver and belly. I woke up this morning with swollen eyes caused by allergies and this drink helped the swelling go down quickly. You can drink it heated up or drink it cold straight out of the refrigerator. We make a large pitcher and keep in the refrigerator to last a week. We give it a good stir and guzzle it down.
Almond Butter Is A Heart
Besides adding nutty flavor and creamy texture to smoothies, nut butters are also a vital source of healthy fats. “Most smoothies provide carbohydrate and protein but lack fat. The extra bit of fat in nuts, nut butters and seeds helps to slow your digestion,” registered dietitian Kate Patton told the Cleveland Clinic.
When selecting the nut butter to add to your smoothie, you don’t have to default to peanut butter. Yes, it’s creamy and delicious, but according to Women’s Health, almond butter is nutritionally excellent as well with similar levels of fiber, protein, and iron, plus more substantial amounts of magnesium and vitamin E. It’s also a better source of monounsaturated fatty acids, which researchers have said may help to lower cholesterol and keep the heart healthy .
Luckily, when it comes to smoothies, peanut butter and almond butter are virtually interchangeable and can be easily swapped depending on specific tastes and preferences. Try combining almond butter with banana, strawberries, and yogurt . Or go sweet with a smoothie containing banana, almond milk, and cocoa powder. Either route is guaranteed to be delicious.
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Healthiest Things To Put In A Smoothie
I am a huge fan of smoothies. In fact, I drink one every morning! I love that smoothies can give you a healthy boost first thing at the start of the day. You can add ingredients that you wouldnt normally eat on their own. For example, I love to add raw zucchini to my morning smoothies. Yes, it might sound weird but you cant even taste it and I love the consistency that it creates.
My goal is always to load up on as many vegetables as possible with a very small amount of fruit. Especially if youre having a smoothie in the morning as this will set the tone for the day. The less fruit you have, the slower the smoothie will take to digest. This means a longer lasting energy versus a blood sugar spike and crash. Have you ever started yawning at 10 am and dont even know why? Youre not tired, but are yawning non-stop? Its because of your blood sugar. So to help balance that out you want to have smoothies with more greens and less fruit.
Add A Dose Of Whole Grains Like Quinoa Cooked Oats And Millet
Adding a scoop or two of whole grains like quinoa, oats, and millet add fiber, complex carbohydrates, and essential vitamins and minerals like iron, selenium, and magnesium to the mix, helping you to feel fuller longer crucial for those hectic, busy days. Just be sure you’re adding cooked grains or soak overnight before adding them in.
“Leftover cooked grains bulk up a smoothie with extra protein and fiber,” according to the Whole Foods blog. “Try a generous spoonful of brown rice, quinoa or oats. The neutral flavors pair with most combos and give your mixture oomph.
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Here Are 16 Healthy Smoothies To Jumpstart Your Day
I wanted to share them all in one place so you can choose your favorite smoothie to enjoy during your day! Each smoothie is made with incredibly nutritious superfoods, naturally sweetened with fruits and vegetables, vegan, and absolutely delicious!
I also want to share with you my favorite superfoods to use in case you want to develop any new creations on your own! If you want to learn about 6 superfoods you can easily eat daily, watch this video where I share everything you need to know!
Green Tea Blueberry And Banana Smoothie
To prepare this smoothie featuring antioxidant-rich green tea, simply heat 3 Tbsp. of water in a bowl in the microwave until its steaming hot. Then, add 1 green tea bag and allow it to brew for 3 minutes. Remove the tea bag and stir in 2 tsp. honey until it dissolves. Combine 1 1/2 cups frozen blueberries, 1/2 medium banana, and 3/4 cup calcium-fortified light vanilla soy milk into a blender. Add the tea and process all ingredients until smooth.
Nutrition :269 calories, 2.5 g fat, 3.5 g protein, 63 g carbs , 38.5 g sugars
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Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake 53 g of protein
Dont sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lovers Shake 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesnt have to be bland. You will make it again!
Caramel Hazelnut Shake 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
There Is No Right Or Wrong Way To Make A Smoothie
These are recipes in a very loose sense of the world. Theyll give you a great place to start, but dont feel like you need to stick with them to make a delicious tasting smoothie. I do very little measuring when I make my daily smoothie and often will just throw in what I have on hand. If you are working with frozen fruit, you probably wont need ice. But if you are using fresh fruit, throw in some ice. A super cold smoothie is best if you ask me. If the smoothie is too thick or not blending well, add more milk.
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Things You Dont Need To Be Adding To Your Smoothies
Apparently non-fat yogurt is a no-no.
There are so many ways to make a smoothie. You can make it green or fruity, you can have it in a bowl or a cup, and you can customize seemingly endless smoothie ingredients. But while a smoothie can be a healthy breakfast or snack, choosing the wrong stuff to put in it can quickly turn your drink into a milkshake, while other ingredients simply dont blend in.
When making a healthy smoothie, here are some basics. First, always blend your smoothie at home instead of buying one from a smoothie chain or your gyms juice bar. Making your own smoothie allows you to control exactly whats going in and how much sugar is added, says culinary nutrition expert Jessica Levinson, R.D. Since its easy for ingredients to add up to a calorie bomb, make sure to measure your ingredients as you build your smoothie. For the healthiest smoothie, follow this recipe:
That said, there are some ingredients that fall into these categories that youll want to skip out oneither because theyre not as nutritious as youd think, or because they dont lend to a great-tasting drink. Here are the main things you definitely dont need to add to your smoothies:
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Recommended Tools For Making Smoothies
- Blender. I more recently purchased this high-powered blender, and it makes everything very smooth and creamy. This more economical blender optionis also great, though you may need to add more liquid or add the frozen fruit more slowly.
- Stainless Steel Straws. These stainless steel strawsmake everything you drink through them taste so refreshing. I try to keep some in my purse, so I dont need to ask for a plastic or paper straw when Im out. Theyre great for taking smoothies to go as well.
- Opaque Cup. A great way to make green-colored breakfast smoothies for kids.
Now, lets get to those healthy breakfast smoothies!
A Good Blender Is Worth It
I got a Blendtec just over 2 years ago, and I can never go back to a normal blender again. Mine tells me how many times Ive used it and Im a few smoothies away from 800 blends! Thats amazing, and it also shows how much I have used it. A good blender will whip you up a thick delicious smoothie with no chunks in about 45 seconds. If you are going to go green on any of your smoothies, a good blender is the key to getting all those healthy leafy greens to blend and have a great texture. I love my high power blender and highly recommend one.
Oatmeal Makes A Savory And Filling Addition To Morning Smoothies
Oatmeal is a wonder food. It helps to keep blood sugar levels in check, improves digestion, and may even help to ward off some types of cancer . There are several ways to add oats to a smoothie, according to The Kitchn. The easiest option, per the site, is simply pouring oats directly into the blender as you add other ingredients, processing everything until smooth.
For a creamier drink, you can grind the oats before blending so you’re left with a fine flour-like powder that mixes more easily with liquid. Letting your oats soak overnight in milk or other liquids can also soften them up so they disappear more easily into a smoothie.
Not sure where to begin? Look for inspiration from flavor combos you already know work well with regular hot oatmeal. AllRecipes features a smoothie recipe including soy milk, rolled oats, banana, strawberries, and a bit of vanilla extract, while Chef Savvy has gone a more decadent route, suggesting a smoothie made with soy milk, peanut butter, banana, and oats.
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