For After You Exercise
Look for ingredients with anti-inflammatory benefits and protein to help muscle recovery. “Carbohydrates and protein in a three-to-one ratio helps fuel your body, builds muscle, and anti-inflammatory foods decreases inflammation during muscle recovery,” explains Sabogal.
Try blending protein oat milk , frozen cherries , frozen banana , hemp seeds , turmeric , and a pinch of black pepper to activate turmeric’s anti-inflammatory properties.
Protein Smoothies To Build Muscle
Protein is often spoken about in relation to muscle building, with this idea that the more protein you eat, the more muscle you will gain.
Its not untrue, but its also not quite that simple!
You need to make sure you are getting enough protein, particularly if you lead a very active lifestyle or are trying to build muscle
Protein is a fundamental building block of all muscle, so if youre trying to build extra muscle, you definitely need to make sure you are getting enough protein.
If building muscle is your goal then you want to aim for 1.6-2.2 grams of protein per kg of body weight, as this seems to be the sweet spot for muscle growth.
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.
Read Also: High Fiber Low Sugar Smoothie
How To Make A Smoothie With Or Without Ice
If you want to skip the iceand the resulting brain freezeyou totally can. This is the beauty of making your own smoothie you can make it however you want.
I adore lots of ice in the summertime months which makes it fluffy and cold, and none in the winter, where it’s more comforting and dense, says Adler.
How To Use My Guide To Making Smoothies Without Sugar
I wanted to give you an overview of three different stages, as you go through withdrawing sugar from your smoothies .
If you are completely new to this or never tasted a smoothie without sugar skip to the last section about refined sugar alternatives.
If youve already tried to lower your sugar intake and your taste buds are happy to eat less sugar, start in the middle section.
If you want to go cold turkey and really not add any sugar to your smoothie, start from the first section.
MY FAVOURITE SMOOTHIE RECIPES
TOP LEVEL NO ADDED SUGAR to make your smoothies interesting to drink with no sugar content
To keep your smoothie as low in sugar as possible, we are going to leave all sugary ingredients out and increase the flavours instead.
There might be still some hidden sugar in your smoothies, depending on what type of fruit and vegetables or milks you are going to use.
If you want to keep your smoothie as low in sugar as its possible, keep an eye on the fruit content. Use low in sugar fruit, such as blueberries and strawberries and avoid high in sugar fruit such as pineapple or grapes.
Also Check: Good Breakfast Smoothies For Diabetics
How To Make A Smoothie With Frozen Fruit
As we mentioned, making a smoothie with frozen fruit is a great way to go. Its an especially good move at the times of year when your favorite fruits arent in season.
And since you want your smoothie to be cold and frosty, theres no fuss here. Just throw your favorite frozen fruits into your smoothie and blend. You might even find that you need little or no ice because youre getting the coldness and iciness from your frozen fruit.
Bananas, mangos and blueberries always come out best frozen! says Adler. Strawberries and raspberries tend to be more bitter and have more seeds. So for those, you might want to go fresh.
All Hail The Smoothie
Smoothies have become a popular anytime drink. You can enjoy them as a healthy breakfast, as a snack, or as a post-workout replenisher. Smoothies can be colorful and visually attractive, thanks to the fruits and veggies you can include.
Theyre quick and easy to make, thanks to increasingly powerful motors. And if you stick to fruits and vegetables and skip the sporting goods they can taste great.
In keeping with the original blenders purpose, smoothies can be a pleasant way to consume nutritional supplements, from green powders to ground-up plant protein.
Smoothies are so popular theyve spawned an industry of commercial smoothie shops, and increasing numbers of restaurants offer smoothies on their menus as well. But many commercially available smoothies are basically sugary drinks full of syrups and artificial additives with a bit of fruit. And some of the super healthy homemade smoothies Here, try this amazing blend of frozen kale, raw beets, and wheatgrass juice! dont taste great.
Somewhere in between is the smoothie sweet spot a blended delight thats both delicious and healthy. In this article youll get tips for striking the balance. Whether youre a smoothie newbie or if youve been a blender jockey for years, youll get some tips to help you take your smoothie game to the next level. At the end, well share seven colorful, nutrient-dense smoothie recipes to try out for yourself.
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What Are The Steps For Making Homemade Smoothies
Homemade smoothies are one of the easiest things to make in the kitchen. In fact, there are only 5 simple steps.
Out of all of those steps, the last one is the most important. When using fresh fruits and vegetables their flavor may not always be uniform. Todays strawberry smoothie may be sweeter than yesterdays. The best time to fix it is before its in your glass and youve cleaned up the mess.
Should You Put Ice In Smoothies
Ah, the great smoothie debate: to ice or not to ice? This also depends. If want a thicker, chilled smoothie and youre using FROZEN fruit or vegetables, then ice isnt needed. If you want a thicker consistency and a chilled smoothie and youre using FRESH fruits and/or veggies, add a handful of ice before blending the smoothie. Ice not only creates a thicker smoothie, but also chills the ingredients. I dont find room temperature smoothies to be very desirable, so adding some sort of frozen ingredient is my preference.
An alternative to adding ice is to add yogurt, milk, or kefir to an ice cube tray, freeze the liquid, and then place the ice cubes in a bag or container to use for making smoothies. Youll still need to add a liquid to your smoothies, such as water or milk, but this is a great option if you want to avoid watery ice cubes when using fresh fruits and/or vegetables. Another option is to freeze peeled bananas in advance and use the frozen bananas when making smoothies. This way you can use fresh seasonal fruit, no ice, and a frozen banana to achieve a thick, chilled smoothie.
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Which Blenders Work Best For Smoothies
To make a smoothie, you absolutely must have a stand blender. Immersion blenders and food processors will not work. I have owned a few blenders over the years, and the good news is that all of them worked for making smoothies!
- cheap model I used a basic blender similar to this one for years and it worked well for me
- Vitamix I recently upgraded to this Vitamix blender and really love it, but it is an investment
Don’t forget to pin this post to save it for later!
Tips for blending perfectly smooth smoothies using cheaper blenders
- add your greens and blending liquid first to get a nice, smooth texture
- try blending for longer to get them silky smooth
- cheap blenders may require more liquid to blend properly
Banana Strawberry Soy Smoothie
Satisfy your sweet tooth and boost your protein intake with this fruit soy smoothie. Soy is a natural source of high quality protein and healthy fats, and there is some evidence that it may even
- 1/2 cup plain regular or nondairy yogurt
- 1 cup regular or nondairy milk
- 1/2 banana
Blend together until smooth. If youre looking for a thicker consistency, add a few ice cubes before blending.
Also Check: Best Vegan Protein For Smoothies
Can You Freeze Smoothies
If you make a smoothie recipe ahead of time, store in an air-tight container.
You can refrigerate smoothies for a couple of days, and freeze them for up to two months. The nutritional values are at their highest if freshly consumed.
Making smoothies ahead of time when you do your weekly meal prepping, and then freezing them, makes it easier to eat healthy during a hectic week.
What Is A Smoothie
There really isn’t an exact definition of a smoothie or what sets it apart from other drinks like shakes or juices. Honestly, a smoothie is a drink that is usually made with some sort of fruit, vegetable, and liquid. Fruit is typically blended and thinned out with a type of milk.
There are lots of ways to make high-sugar and unhealthy smoothies. Just because you find a recipe that is called a “smoothie” doesn’t necessarily mean that it will be good for you. In fact, many smoothie shops sell smoothies that are loaded with added sugars, processed juices, and unhealthy fats.
When you make smoothies at home, you get control of the ingredients and therefore can make sure your smoothie is packed with good for you ingredients.
Also Check: How Much Milk Do You Put In A Smoothie
Best Healthy Smoothie Recipes
This post may contain affiliate links. Please read my disclosure policy.
From green smoothie recipes to a basic strawberry smoothie, weve got all the smoothie inspiration you need right here!
Check out 100+ healthy smoothie recipes and learn how to make your own unique healthy smoothies at home with our basic smoothie equation.
Say hello to the most beautiful smoothies on the internet! Smoothies are such a great healthy breakfast idea, snack, or even dinner! In less than 5 minutes you can enjoy multiple servings of fruit, veggies, healthy fats, and more!
PS: Check out our best Protein Shake Recipes, too!
Peanut Butter Cup Smoothie
The peanut butter cup smoothie is a rich concoction that tastes like a decadent dessert. Good news for you – it’s healthy for you! Mixed in with the oatmeal, bananas, and chia seeds is a hidden superfood – cauliflower! You won’t even be able to taste it, but you’ll still benefit from its nutrients and antioxidants.
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What Do I Use To Sweeten A Smoothie
All of these smoothies here use frozen fruit as a base, which adds a nice baseline of sweetness that you can build on if your tastebuds would like. My recommendation is to blend up your smoothie without any added sweetener, then taste. Add in honey or maple syrup to taste. Many times, I dont need to add anything! Another great natural option for sweetening: pitted Medjool dates. Throw in one or two of those bad boys and let the blender do its thing. Youd be amazed at how sweet your smoothie will be!
Use A Creamy Liquid Base
The type of liquid used in a green smoothie can change the consistency a lot. Liquids like water, green tea, and coconut water tend to blend thinner smoothies . Find out more about green smoothie liquid-bases here. To make a thicker smoothie without the common side effects of dairy milk, try a plant based milk option .
When looking for a natural smoothie thickener, try using one of these liquids:
- Oat milk | try this oat milk smoothie
Recommended Reading: How To Freeze Bananas For Smoothies
What Are The Healthiest Things To Put Into Smoothies
For many people, smoothies are a meal in itself. Using a combination of fiber, protein, and healthy fats will ensure you remain fuller for longer. Here are some healthy ideas to add to your smoothie.
- Fruit Fresh or frozen fruit. Berries, pineapple, apples, bananas, mango, coconut and dates.
- Vegetables Spinach, kale, carrots, and even frozen cauliflower add extra nutrients, color, and barely add any flavors.
- Nuts and seeds Peanuts, almonds, cashews, sunflower seeds, and pumpkin seeds. Nut butters and seed butters are also fantastic, especially peanut butter or almond butter.
- Dairy Greek yogurt, cottage cheese, ricotta cheese, and even quark.
- Protein powder Add a protein boost with a scoop of protein powder .
- Grains Rolled oats, quinoa flakes, or barley flakes.
Natural Calm Summer Slushie Recipe: Watermelon Raspberry
Recipe and image courtesy of Natural Vitality
With simple and whole ingredients, this slushie brings all the benefits of magnesium intake, as well as calm and cool relief for those extra hot summer days.
Quickly prepared healthy summer treats without added sugar? Sign us up!
- Prep time: 5 mins
Cayenne pepper
Also Check: Grapefruit Smoothies For Weight Loss
How To Build A Better Smoothie According To A Nutritionist
If youre turning to smoothies as part of your strategy to lose weight or take your healthy eating up a notch, your menu may need a little attention. Done right, smoothies can make nutritious sense, packing satisfying ingredients along with fiber, vitamins, minerals and other health-protecting substances. But even some of the most healthful smoothie ingredients can add up to a lot of calories and therefore, interfere with your weight loss goals or worse, lead to unintentional weight gain. Read on to find out if youre making some common smoothie mistakes, discover how to build the best smoothie and find nutritionist-approved recipes to get your smoothie-making up to speed.
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 cal,3.5 g pro,63 g carb, 8 g fiber, 38.5 g sugars, 2.5 g fat
Also Check: Chocolate Peanut Butter Banana Smoothie Protein
Incorporating Other Smoothie Ingredients
As you get more skilled at making smoothies, youll likely want to make ingredient changes or additions based on the items you have on hand, your dietary restrictions and/or your personal preferences. Theres no wrong answer here. But here a few tips and guidelines that will help you as you experiment:
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 book from Preventions Healing Kitchen series. Give these recipes a try, and feel free to tweak and experiment to create your own perfect blend.
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Theyre Great For Breakfast Or An Afternoon Pick
The Spruce
Smoothies are a convenient and colorful way to start your day, but some recipes can be filled with added sugar and fat. For a healthy meal or snack, stick to the basics: fruit and veggies.
Every successful smoothie contains two main ingredients: fruit and/or vegetables and a liquid, such as fruit juice, vegetable juice, or milk. Other possible ingredients include yogurt, nut butter, seeds, spices, herbs, and more. Many smoothies also include a few ice cubes to keep the mixture nice and cold. Often, recipes can be tweaked to meet different dietary requirements or tastesfeel free to swap out dairy products for non-dairy ones or change up the spices and juices.
All of these smoothies recipes are loaded with good-for-you vitamins, minerals, antioxidants, fiber, and protein. Theyre made with only natural ingredients and range in flavors from mango to chocolate to veggie. Youre sure to find a breakfast smoothie for every day of the week.
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How To Make A Smoothie + 35 Smoothie Recipes
Smoothies are delicious and a quick way to get nutrients into your diet. Try my easy smoothie formula, plus 35 amazing smoothie recipes.
Having a daily smoothie has become part of my routine and I love it because smoothies are convenient, healthy and super quick to whip up and take with you on the go.
Plus, its easy to pack in nutritional elements like fruit, vegetables and protein ! Not to mention, they taste awesome. Many of my favorites actually taste like dessert, but I get to eat/drink them for breakfast, lunch or as a post-workout or afternoon snack. Love that!
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