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 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, says Hammer. 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. Smoothie bowls can also contain large amounts of sugary granola and sweetened coconut flakes, she says.
Once in a while, these arent a major concern, says Andrews. But if these types of smoothies are in your regular rotation, they could lead to excessive sugar intake or digestive distress, he says.
How To Choose The Best Bottled Smoothie
Before you just grab any smoothie out there, be mindful of added fillers and sugars. Some pre-made smoothies pack a ton of added sugar and filler juice from concentrate, making the smoothie no so healthy after all. There are some brands out there where you have to be cautious in this regard. Some smoothie flavors within a particular brand be very healthy and packed full of nutrition, while others might be empty sugar bombs. Thats why its crucial to read the label.
What you do want in a bottled smoothie are the same things you would look for in most meals. First, you want a nice balance of carbs, fat, and protein. The presence of a decent amount of fiber is also a good sign because that usually means whole fruits and veggies are being used. Lastly, if there isnt a good portion of micronutrients , youre missing the main point of consuming a smoothie.
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!
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Ingredients Included In Our Smoothie Range
- Flaxseed meal healthy fats & high fibre making it an ideal ingredient for post birth nourishment
- Pumpkin seed meal adds bulk to assist a sense of fullness & contains a high level of essential fatty acids, protein, zinc & iron.
- Psyllium husks a water-soluble fibre and excellent for digestion
What About Phytochemicals
As for these often mentioned but not always fully understood components of diet, phytochemicals are the many natural compounds in plants, often those that give them their smells and colors, that are considered beneficial to those who eat them and that have been shown to lower the risk of certain diseases.
In other words, certain natural foods are endowed with unique beneficial properties, and its a wise smoothie-maker who incorporates them into his or her daily routine.
Animal-based foods also contain health-promoting compounds that go beyond basic nutritional benefit. These are known as zoochemicals. When obtained from animal-based products, omega-3s are an example of a zoochemical.
Be sure to try new foods in moderation, using nutritious recipes like youll find in Crazy Sexy Juice by Kris Carr, , as a guide.
And so without further ado, lets get to our list of popular ingredients and their amazing potential health benefits as true superfoods!
Also Check: How To Make A Peach Smoothie Without Yogurt
Smoothie Recipes To Try
Use these recipes or build from them to create your own.
Banana-kale wake-up smoothie
The sweetness of the bananas balances kales slight bitterness in this recipe. Use just a tiny pinch of cloves theyre potent!
Get the banana-kale wake-up smoothie recipe.
Ruby-red raspberry smoothie
Its nutty. Its sweet. And its good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.
Get the ruby-red raspberry smoothie recipe.
Creamy kiwi-lime smoothie
You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, dont knock it till you try it!
Go green smoothie bowl
Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.
Get the go green smoothie bowl recipe.
Cool tropical smoothie
Youll feel like youre on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.
Get the cool tropical smoothie recipe.
Creamy strawberry and greens smoothie
This satisfying smoothie is sweetened with strawberries, creamified with avocado and then exalted to green goddess status with arugula.
Peach-vanilla yogurt smoothie
Get the peach-vanilla yogurt smoothie recipe.
Berry vanilla banana smoothie
Get the berry vanilla banana smoothie recipe.
Is It Healthy To Have A Smoothie Every Day
If youre looking to put your own blender to use and start making smoothies at home, youre already one step ahead with saving yourself money and ensuring you have full control over what goes into your drink. Enjoying a smoothie every day is totally fine if you make sure it has a good balance of nutrients.
That said, dietitians say its actually better to chew and swallow food rather than drinking it for fullness, so its probably best to limit your intake to one smoothie a day and enjoy proper meals and snacks throughout the day. And if youre aiming to make your smoothie a meal, try to include at least 25 grams of protein if its a snack, go for at least 10 grams of protein.
These delicious, healthy smoothies make it easier to eat right with nutrient-rich fruit and veggies, creamy milk, protein, probiotic-rich yogurt, and other nutritious ingredients. Just a note: Some of these recipes contain fruit juice or honey to up the sweetness, but if youre looking to cut added sugar from your diet, you can nix those ingredients.
Some of these recipes are from Smoothies & Juices, the new book from Preventions Healing Kitchen series. Give these recipes a try, and feel free to tweak and experiment to create your own perfect blend.
Also Check: Are Smoothies Good Meal Replacements
Healthy Habits Healthy Planet
Almost half of the worlds fresh fruits and vegetables are thrown away uneaten. Our flash-freeze, slow-dry process cuts waste by putting produce on standby until youre ready to enjoy it. We also lighten our footprint by using compostable packaging and offsetting all emissions from shipping.
Get Started With Your Healthy Eating With The 28 Day Weight Loss Challenge
As part of the 28 Day Weight Loss Challenge you receive:
- A day by day meal plan to help you with your healthy eating including vegan, low carb, gluten free and keto options
- Support from a group of powerhouse mums as well as advice from experts that will help you every step of the way
- A range of workouts that suit all fitness levels and can be done in the comfort of your own home with very little to no equipment
- The My Coach feature in the app offers fitness tips, advice, encouragement, support and more to help you every step of the way
Sign up to the 28 Day Weight Loss Challenge, and download the app from the app store to get started towards your fitness goals today.
Also Check: What To Put In A Smoothie For Protein
Secrets To The Best Healthy Smoothies
- ADD A CREAMY INGREDIENT My favorite thing to add to a smoothie is 1/2 of an avocado. It adds the perfect creamy consistency that I cant get enough of. I just love it.
- FREEZE YOUR BANANAS This trick will take your smoothie from a 7 to a 10. Chop a banana into three pieces and freeze them on a baking sheet for 2 hours. After that, place it in a freezer bag. Then use these frozen pieces to add to your smoothies. This will make your smoothie extra cold and creamy. Its totally delicious.
- TRY ZUCCHINI OR CAULIFLOWER No really! Both have no added taste in your smoothie but will provide added nutrition. In fact, I used both in my smoothie this morning and couldnt taste either one. Theres no need to cook them as both can be added to the blender raw. Start with 1/2 of a zucchini , or one cup of cauliflower florets.
- ALWAYS ADD PROTEIN Protein will give you that long-lasting energy. You can use protein powder, hemp seeds, chia seeds, flax seeds or seed butter all are great protein sources.
Suja Twilight Protein $248
Suja is one of my favorite readily available juice lines, Bauer raves. Its all organic and non-GMO, which is an impressive commitment when working with large-scale produce.
While she’s a fan of Suja’s Elements line , her pick is Twilight Proteina great option because, as Bauer points out, at 10 grams it contains way more protein than your average juice. Plus, it has 4 grams of fiber, which helps you feel really satisfiedsuper important if you’re, say, stuck in bumper-to-bumper traffic or trapped at the airport waiting for your delayed flight.
Ninja Bl770 Smoothie Blender Best Overall
The Mega Kitchen has an extra-large 72-ounce pitcher and an additional 64-ounce processor bowl. The stacked and offset blades this unit provides do a much better job blending than a blender with a single blade at the bottom. You can choose from four clearly labeled speeds on the front panel, and it also has a pulse setting and an easy-pour lid.
It comes with two 16-ounce smoothie cups to take your creations on the road, and cleanup is easy with removable blades and a soft press front panel.
The only downside to the Mega Kitchen is there is no hole at the top to add ingredients while you blend. With that being said, we still think this is the best blender for making smoothies out there.
- No hole in the lid to add ingredients
What Not To Add To Healthy Smoothies
There really aren’t too many things you shouldn’t be adding to smoothies, but I can say with confidence that sugar and ice are the biggest no-nos in my book.
First up, ice will totally water down your smoothies if you don’t drink them right away and you need a super high-powered blender to get a smoother consistency.
Second, you can get sweeter smoothies with natural ingredients don’t add calories or reduce the healthiness by adding sugar!
Recommended Reading: What Is The Healthiest Smoothie To Make
Savse Nutritious Raw Smoothie
Savse is also found across the Atlantic, but is a little healthier than its innocent counterpart. The drink has only 188 calories and 36 grams of sugar, making it the lowest in both measures on the list.
While it only has 4.5 grams of fiber, the Super Purple variety is packed with beets and avocados, in addition to the usual fruits. Beets are awesome for maintaining a healthy heart and lowering blood pressure. If youre an avocado lover, you already know them as the king of healthy fats, and they are even more fantastic blended into this creamy smoothie. If youd rather make your smoothies so you actually know whats going in them, wed recommend one of these recipes.
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.
Read Also: How To Make A Sweet Strawberry Smoothie
What Ingredients Are Good To Add To A Weight Loss Smoothie
If you arent keen on using one of our smoothie recipes there are some great smoothie ingredients you can experiment with to make your smoothie delicious.
Whether you are using the smoothie as a mid-morning or afternoon snack or as a quick grab and go breakfast smoothie you need to make sure you arent adding ingredients that will hamper your weight loss goals.
One ingredient that is often consistent when mums try our smoothies is their preferred milk. Whether you just have The Healthy Mummy Smoothie mix with the milk on its own or add in a cup ice cubes or other ingredients milk is usually one of the base ingredients in our smoothie recipes.
So whether you prefer full-cream, skim, low-fat or if you cant have lactose or prefer nut or plant based milks such as soy milk, unsweetened almond milk / almond milk or coconut milk pop a cup or two into your smoothie to get started.
Adding in extra powders such as protein powder will give your smoothie an extra boost especially if you tend to have one after a workout it will help you build muscle. The Healthy Mummy Protein Powder is based off whey protein and you can mix it with The Healthy Mummy Smoothie mix to create a tasty protein smoothie for your pre- or post- workout snack.
Other additions you could pop into your smoothie include some cocoa powder, super greens powder, collagen or other nutrient boosting powders.
Fresh Fruits and Vegetables
Other popular smoothie ingredients
Plus so much more!
Are Green Smoothies Healthy
Yes. One of Hammers rule is that all of her 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 , 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.
Recommended Reading: Green Smoothie For Belly Fat
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 arent the solution and that the human body has its own resources to cleanse itself naturally. Theres 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 its best to consider all of the behaviors that support a healthy body, says Andrews. 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 its not the only part of the puzzle.
Evolution Fresh Sweet Greens And Ginger Prices Varies
Evolution Fresh gets serious brownie points in Bauer’s book for being super accessible, since its available at Starbucks and Starbucks are, well, everywhere. But Evolution juices arent all organic, so be careful to look for those that are, she cautions. If you can, reach for Evolution’s Sweet Greens and Ginger, which Bauer says she’d have for breakfast with, say, a hard boiled egg for protein. Its organic, non-GMO, and good on the calories and sugar fronts. If you want to be super of-the-moment, Evolution’s Organic Coconut Matcha is a healthy, on-point pick.
Read Also: Thrive Ready To Blend Smoothies
Tropical Papaya Perfection Smoothie
This coconut-infused breakfast smoothie tastes just as decadent as a milkshake. One sip will immediately transport you to a tropical island.
Cut 1 papaya into chunks and blend it with 1 cup of fat-free, plain yogurt, 1/2 cup fresh pineapple chunks, 1/2 cup crushed ice, 1 tsp. coconut extract, and 1 tsp. ground flaxseed. Process the mixture for about 30 seconds, or until its smooth and frosty.
Nutrition :299 calories, 1.5 g fat, 13 g protein, 64 g carbs , 44 g sugars
The Best And Worst Smoothies
And now for my list of the best and worst smoothies, from a nutritional standpoint. To be considered for the list, the item had to be called a âsmoothieâ or something very similar. The serving sizes range from 10 ounces to 24 ounces, so I ranked them by calories per ounce.
All of the smoothies in the âbestâ list are free of saturated fat, contain no more than 61 grams of carbohydrate and at least 4 grams of fiber, and have 17 calories or less per ounce.
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