How To Make A Nutritious Smoothie

Pumpkin Pie Green Smoothie

This comforting, refreshing, feel good smoothie will have you reminiscing of your last Thanksgiving dinner. Pumpkins are a nutrition powerhouse and should not be overlooked plus they make a great creamy smoothie.

2 cups unsweetened oat milk, 1 scoop of unflavoured protein powder, ½ cup pumpkin puree, 1-½ cup frozen spinach, 1 frozen banana, 1 tbsp walnuts, ½ tsp pumpkin pie spice mix

What Types Of Smoothies Should You Avoid

This all depends on what your goals are. As a general rule of thumb, Mitsios says that you should steer clear of smoothies that contain excessive sugar due to frozen yogurt, sugary yogurt, or high-glycemic-index fruit . Smoothies with these bases cause sugar levels to spike, which can lead to a blood sugar spike and quickly becomes a recurring pattern, causing even more sugar cravings throughout the day.

Maeng adds to this, noting that store-bought smoothies can be too high in carbs or fat. “Sometimes it has added sugar which is totally not necessary,” she adds. “In order for you to fuel yourself properly, balanced macronutrients are the key.”

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.

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Does Order Really Matter

Its curious as to why the order of ingredients matters so much. After all, it all ends up in the same place, so can the order of ingredients really make that much of a difference?According to the experts, the answer is yes. These steps can make a huge impact on the way the drink is processed and the final texture of the smoothie. There are even some science-backed reasons as to why.

For example, the blender blades need to be able to start whirring at full speed before heavier, harder ingredients can bring them to a halt. This method also helps you avoid a phenomenon known as cavitation. When the mix of ingredients is too cold, cavitation causes an air pocket to form around the blender blades. This then prevents them from blending thoroughly.

Fortunately, this can be prevented by ensuring theres plenty of space between your cold, hard ingredients and your liquids at the bottom. So, by layering your ingredients in this order, you are ensuring your finished smoothie is as smooth and creamy as possible.

Smoothie-making, although seemingly simple, is an art form that few have readily mastered. Yet, knowing how to make a healthy smoothie the right way can help guide you on your journey to create the perfect smoothie every time. With this practical skill, you not only can end the routine stops at the smoothie shop but also begin expanding your smoothie horizons, all while enjoying a healthy diet rich in nutrient-dense fruits and vegetables.

Peanut Banana Cinnamon Smoothie

The Spruce / Julia Hartbeck

Kids will love this sweet, but filling smoothie, featuring peanut butter for lasting protein and banana for fiber. The recipe is easily adjusted to fit any diet: Swap the peanut butter for another nut butter or even tahini and use your choice of dairy or non-dairy milk. The cinnamon adds a nice hint of spice.

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How To Blend A Smoothie

Preparing a healthy smoothie is as simple as placing all the ingredients in a blender and then serving. But the key to incorporating everything into a silky smooth beverage is the blender. Its important to have a high speed blender for smoothie making. Traditional blenders arent strong enough to combine fiber rich foods like fruits and vegetables into a lump-free consistency. They also make blending even tougher ingredients, like nuts and seeds, a breeze.

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Once youve added all your ingredients into your blender, its go time. Depending on your blender, and smoothie ingredients, you may need to start out on a low setting before getting up to top blending speed. Some blenders even come with a handy smoothie button for extra easy smoothie making.

Try to blend the smoothies until the liquid is fully circulating within the blender for about 5 seconds. Total blend time is usually between 30 to 60 seconds depending on the ingredients.

Are Smoothies Healthy For Weight Loss

Smoothies can easily play a role in your weight loss journey so long as youre sticking with wholesome ingredients and steering clear of unhealthy additives like processed sugar. Smoothies can be enjoyed in place of less nutritious foods that you might be craving, but its important to consume a healthy number of calories and maintain a well-balanced diet altogether.

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Are Smoothies Adequate Meal Replacements

Speaking of skipping meals, many people replace full meals with smoothies. But, is this healthy? According to naturopath, nutritionist, and founder of Edible Beauty Australia, Anna Mitsios, smoothies can definitely be meals in and of themselves. “Smoothie recipes often contain fruit, yogurt/milk, protein, fiber, and fats, so they can provide a complete source of nutrition to replace the occasional meal,” she explains.

LeVeque adds to this, noting that so long as your smoothie is comprised of the “Fab Four” main components of fat, fiber, protein, and greens , its a perfectly healthy meal replacement. Where fats help keep your cells functioning properly, fiber feeds your gut bacteria, protein helps build and maintain muscle, and greens deliver loads of vitamins and antioxidants for optimum health.

Plus, there are so many ways to achieve that mix of nutrients, that you likely wont get bored of itsomething that cant be said of many other meal replacements.

Best Blender For Smoothies

First things first, lets talk about the blender situation. I know there are hundreds of blenders on the market and it can be very daunting to find the right one for you. One thing I have learned with the handful of blenders that Ive owned is that quality matters. Usually, quality and price coincide and its totally true.

Ive found that the more expensive and higher quality blender I have, the more success I have with what I am makingespecially smoothies. The most recent and BEST blender I have ever had is a Vitamix.

We have the Vitamix 5200and it runs you about $430 on Amazon. I do not have a single bad thing to say about this beast. Its super powerful, easy to clean, and it makes making smoothies along with other things a breeze. I can tell you right now that this is the best blender I have ever owned and theres no turning back.

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How To Make A Healthy Smoothie

Smoothies are one of my favorite treats.

Smoothies are healthy , delicious, and packed full of vitamins and nutrients.

Topics in this post by The Jeans Fit

• How to make healthy smoothies under 400 calories
• The best fruits to add to a healthy smoothie
• Ideas for making creative and tasty healthy smoothies at home

Orange Mango Ginger Smoothie

This smoothie recipe has loads of flavor from fresh ginger and ground turmeric, along with the mango, orange, cucumber, and celery. Since its light on protein, you may want to consider this a snack or experiment with your protein of choice.

Strawberry cheesecake? Yes, please! This decadent smoothie has just 5 good-for-you ingredients to get your day off to a great start.

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How To Make A Smoothie + 20 Healthy Smoothies Recipes

The most delicious smoothie recipes including a complete guide for making fruit and vegetable smoothies that are nutritious, tasty, and come together in no time. Jump to Recipe

Welcome to your ultimate smoothie guide! In today’s post, you will learn how to make a healthy smoothie PLUS all about the best protein powders, yummy add-ins, nutrition boosts, and the all-time best smoothie recipes. Let’s get started!

It’s no secret that smoothies are a healthy breakfast on the go. Smoothies provide you with an easy way to get your daily servings of fruits and vegetables, and they can be prepared in minutes! They are portable, delicious, and perfect for almost any time of the day.

But, how do you make a healthy smoothie? In this post, we will explore how to make all the best fruit smoothies, green smoothies, veggie smoothies, protein smoothies, smoothie bowls, and more – from the different types of ingredients needed, what type of blender is best for making them, to our favorite recipes.

Let’s do it!

Do You Add Sweeteners To Smoothies

I dont add any sweeteners besides fruit to my own smoothies, but sometimes my kids want them to be sweeter. I feel like the health benefits of smoothies allow me to add a little sweetener for the kids, so depending on the smoothie, I might add honey, maple syrup, more fruit, fruit juice, sweetened milk, or sweetened yogurt. Sweeten to your liking, but conservative is always best! You can always add more after tasting.

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Blueberry And Spinach Superfood Green Smoothie

The Spruce

All-natural, vegan, low-calorie, and raw, this superfood smoothie is nutritious and delicious. Antioxidant-rich blueberries and iron-rich spinach will start your day off right. This drink doesn’t contain any sweeteners, but you can add a touch of honey or use fruit juice as the liquid if you like. Using a very ripe banana will naturally sweeten things up, too.

How To Make An Acai Bowl

Smoothie bowls make a delicious and nutritious breakfast, lunch or snack. Theyre essentially a thicker-consistency smoothie, served in a bowl and topped with vibrantly colored ingredients such as nuts, grains, and fruits. To turn your go-to smoothie into a bowl, sub out all fresh fruits and veggies for frozen ones.

Acai bowls, one of the most popular versions of a smoothie bowl, can sometimes seem inaccessible at home, but the truth is that they start simply with frozen acai purée, which you can find in most supermarkets. Break up two 4-ounce packets of unsweetened frozen acai purée with a meat mallet or by slapping the packets on the counter. Then add the purée to the blender along with 1/4 cup blueberries, half a banana and 1 tablespoon honey. Blend it up, and youre ready to serve! Add the mixture to a cereal bowl and top with slices of the other half of the banana and more blueberries. Finish it off with your favorite textured toppings, like granola, pomegranate seeds and unsweetened coconut flakes. Get our Acai Bowl recipe and more smoothie bowl ideas below.

CC ACAI BREAKFAST BOWL Cooking Channel Unsweetened Frozen Acai Puree, Banana, Blueberries, Honey, Granola, Pomegranate Seeds, Unsweetened Coconut Flakes

The perfect breakfast treat, right at home! Give the original recipe a try, and then get creative with your favorite nuts and toppings.

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How To Make Your Smoothie Healthier

One of the issues with smoothies is that because it is all blended up and you drink it, you can consume whatever is in it very quickly. We dont want to have excessive sugar, especially no added sugars. Also, you want to be conscious of the calorie and fat content in your smoothie. When consuming things that are blended up you lose the chewing part of eating and therefore we can become blind to how much we actually consumed.

To make your smoothies healthier:

• strive to create balance in the ingredients, avoid smoothies that are mostly just fruit
• avoid any added sugar
• add healthy fats by adding nuts
• add healthy fiber by adding oats

Avoid These 4 Mistakes

While making smoothies doesnt require much culinary know-how, there are some things you need to keep in mind. Here are some common smoothie mistakes:

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What Should You Put In Your Smoothie

While you now know the mix of nutrients necessary to create the ultimate smoothie, you might not know how that breaks down into actual ingredients. To streamline the process, simply choose a mix of ingredients from the below lists until you find your favorite flavor. No matter what you choose, you can look forward to a nutritionally-balanced smoothie that will keep you full for hours on end.

Peaches And Cream Oatmeal Smoothie

No time for a leisurely meal? Try this grab-and-go, probiotic-rich take on morning oatmeal. Whole-grain oats contain prebiotic fiber that promotes gut health.

This recipe from Preventions Smoothies & Juicesmakes two smoothies: Blend 1/2 cup whole milk, 1/2 cup Greek yogurt, 1/2 cup rolled oats, 1 cup frozen peaches, 1/2 frozen banana, and 1/2 cup ice until smooth.

Nutrition : 217 calories, 5.5 g fat , 11 g protein, 33 g carbs , 15 g sugars

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Dark Chocolate Banana Nut

If you want your weight loss smoothies to taste like dessert, this recipe should be your go-to. Four words that combine to sound like a jam session at Ben & Jerry’s house. The density of the banana will have you convinced you’re drinking a milkshake, while the omega-3s in the walnuts will keep your mind sharp and your belly lean.

• ½ banana

• 1 cup unsweetened almond milk
• â cup plant-based chocolate protein powder
• Water to blend

NUTRITION: 280 calories / 3 g fat / 31 g carbs / 7 g fiber / 9 g sugar / 31 g protein”

Milk And Honey Smoothie

Make use of the celery in your produce drawer with this blended juice, which combines it with almond milk, cucumber, and grapes for a sip-worthy snack.

In a blender, combine 1 1/2 cups unsweetened almond milk, 1 medium Kirby cucumber , 1 cup seedless green grapes, 2 medium stalks celery , and 1 Tbsp honey. Blend until the mixture is smooth, serves 2.

Nutrition : 124 calories, 2 g fat , 2 g protein, 26 g carbs , 21 g sugars

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Orange Strawberry Squash Smoothie

This two-serving sipper is a delicious way to help you reach your daily fruit and veggie requirements. Like many smoothies, you could blend it into a drink or a smoothie bowl. If you want to make more of a meal out of it, add protein-rich enhancers, like protein powder or Greek yogurt.

This smoothie bowl packs 27 g of protein to power you through a long morning. Plus, wild blueberries are packed with antioxidants and fiber.

If a non-dairy smoothie is more your style, this one, with plant-based protein powder, makes a delicious and filling meal.

Cottage cheese provides the protein in this layered drink. Its made parfait-style so the smoothie and cottage cheese are kept separateperfect for days when you want to dig in with a spoon.

How To Make Smoothies Sweeter

Now, I know you’re probably wondering how the heck you make your smoothies sweeter then!

We all have varying levels of taste when it comes to sweetness. For me personally, as I’ve incorporated less sugar into my diet over time, I’ve gotten used to things tasting less sweet.

Bananas are great natural sweeteners and they are often more than enough when you’re making a smoothie.

Here are some other sweetener ideas below:

• applesauce
• dates

• Avocado

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How To Make A Nutritious Smoothie + Five Yummy Smoothie Recipes

Smoothies can go either way: an amazingly delicious vehicle for so much nutritionor a hard to choke down mess. Believe me, Ive been there. So I asked Jess Pirnak if she could share her formula for creating winning smoothies every single time and some nutritious smoothie recipes to shake up your morning routine!

Smoothies are a morning staple and freestyling is usually the name of the game. Toss together all kinds of greens, fruit, and other veggies into a blender and enjoy whatever crazy mixture comes out. But sometimes these crazy mixtures dont turn out. Ever have a smoothie that was too bitter or earthy? Or a smoothie that was too sweet and left you hungry? So, to take the guesswork out of freestyling, weve created an easy smoothie formula for anyone who wants a well-balanced, nutritious and delicious drink.