Healthy Energy Smoothie Recipes
Got a big day? Start it off right with these nourishing energy smoothie recipes.
Sure, I like a high stack of pancakes drenched in butter and maple syrup as much as the next person.
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But empty carbs and sugar can quickly lead to a crash and burn scenario.
Energy smoothies, on the other hand, are full of whole foods that fuel your body right.
These nutrients are precisely what youll need to nourish your body and energize yourself for the day.
Plus, it doesnt hurt that they taste amazing!
With a trusty blender, you can whip up a tasty energy smoothie in minutes and be ready to tackle the day.
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.
Banana Date Smoothie With Ginger And Cardamom
The Spruce / Nyssa Tanner
Dates add a natural sweetness to smoothies that will provide the flavor you want without spiking your sugar levels. Combined with frozen banana, Greek yogurt, fresh ginger, and a pinch of cardamom, you have a healthy, dessert-worthy drink. If your dates are a little hard, simply soak them in warm water before using.
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How To Make A Green Smoothie
The secret to making the best healthy green smoothie comes from combining the perfect ratio of ingredients:
- leafy greens
I have my favorites, which I will share in my recipe below, but you can experiment with different combinations.
But overall what works best for 1 serving is:
- 1 cup leafy greens
- 1 1/2 cup of fruits
- 1 teaspoon to 1 tablespoon of superfoods adds-in
1. Pick you greens
Well. its a green smoothie after all. And it aint going to get green if you dont add some leafy goodness to it. I use spinach in my smoothie recipe, to get a boost of iron, but any other greens will work just as well. I personally find that kale has a taste a bit too strong for my liking.
Greens to use in a smoothie
- collard greens
2. Pick your fruit
So many delicious fruits to try! Honestly, you can pretty much pick and choose anything from the list below without going wrong. My favorite choice is using a combination of green apple, orange, and banana. If you are one of those people that dont like bananas, I found that substituting it with pineapple is a great choice. Or if you love an extra creamy texture, avocado is perfect. Also remember that if you add a lot of berries you might not get a green smoothie. The color of your shake will be kind of brown but it will taste delicious anyway .
Fruit to use in a green smoothie
How To Make The Perfect Energy
Breakfast jump start, energizing snack, healthier dessert theres no denying that smoothies do it all! Packed with nutrient-dense fruits, vegetables, nuts, and more, smoothies are a quick, easy meal to give you the shot of energy you need to power through your workout, workday, kids soccer tournament, or whatever unexpected hurdles life throws your way.
Smoothies are so simple and adaptable the recipe combinations are virtually limitless. But dont get overwhelmed because we have a few tasty options to help get you going.
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Energy Boosting Oatmeal Berry Breakfast Smoothie
May 14, 2016
How easy is it to make a breakfast smoothie when youre on the go? So easy! And trust me with this one, it tastes so yummy that you wont believe how fast the kids gulp it down.
There are so many healthy benefits and nutrients packed into one glass. Youll feel full and have energy to start your day.
The ingredients are organic, superfoods that are high in fibre, dairy free, sugar free, and gluten-free as well.
Even If Your Morning Routine Is More Like A Hectic Morning Rush These Smoothie Recipes Make For A Quick And Easy Breakfast That Can Help You Jumpstart Your Day
If your morning routine is more like a hectic morning rush, you may think you don’t have time for a healthy breakfast, but a smoothie is a quick and easy meal that can be made in minutes. It’s an excellent way to power your morning and get a boost from nutrient rich fruits and veggies.
Even if you’re unsure about adding another item to your morning to-do list, there are many effortless strategies for prepping your smoothies in advance. Over the weekend or on an evening when you have some extra time, you can portion your smoothies in single serving freezer bags. On a busy morning, you can simply pull out a smoothie pack of frozen fruits and mix-ins, empty it into your blender with the liquid of your choice, and blend.
If over time your new morning smoothie routine becomes too, well, routine, you can easily change up your smoothie recipe. With just a few tips, its easy to customize your smoothie and create new combinations. Whether you prefer your breakfast bright and fruity or sweet and nutty, theres a healthy, delicious smoothie recipe that will help you jumpstart your morning.
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Smoothies Are Great For Getting You Your Daily Nutrients
We all know we have to eat two to five cups of fruits and veggies each day for good health. We also all know how hard this can be pretty hard to do. Energy boosting smoothies pretty much solve this problem. Blended smoothies are an efficient way to pack a ton of nutrition into just one glass, and you can be as creative and as imaginative as you want in terms of deciding what to include.
To get in a variety of nutrients, you can try seasonal flavours and fruits. There is nothing worse than eating or drinking the same thing every single day. Unless of course, its coffee or ice-cream.
Since we are talking about breaking bad habits and adopting new ones, lets get on with it.
You already know this, but I have to say: I am not a doctor so take these with a grain of salt. If you have health issues, consult your doctor before eating or drinking certain foods. As you should with everything, drink smoothies in moderation.
Homemade smoothies are the best because you 100% know what is in it.
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.
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What Supplements Should I Take
When you reach for that bottle of vitamins or fish oil, for example, you wonder if any of these will work and if they are safe. Well, the main thing you should be asking yourself is if you need them in the first place. And the truth is, there are tons of supplements for different needs.
Our body requires all the necessary nutrients, like vitamins, minerals, protein, healthy fat, and fiber every day. The best source for these nutrients is real food. Nothing beats having a balanced lifestyle that includes quality whole foods. But the reality is that most people are not meeting the minimum requirements of certain nutrients, especially vitamins and minerals.
Even with fiber, people struggle to eat enough fruits, vegetables, and whole grains, for instance. Thats why you can see many symptoms like digestive issues and lack of energy.
Supplements come into the picture to help your body meet all the necessary nutrients. They also help avoid any deficiency. Supplements can even strengthen your body and enhance your metabolism. There are many benefits of taking supplements. The answer to whether youll need to take them depends on many other things.
How To Make The Perfect Smoothie
Always start by choosing the liquid base for your smoothie.
There are many options to choose from such as normal milk, soy or almond milk, natural or flavoured yoghurt, fruit juice, or low-fat coconut milk or coconut water. My BFF makes her smoothies with Baobab Powder.
- Always add the liquid to your blender before adding the fruit.
You may have to add more fruit, veggies, or liquid, depending on what ingredients you choose.
Add 2 mugs of your liquid base to your blender
Next, put all ingredients into the blender
Blend until smooth
If you like your smoothie colder, you can freeze the fruit, buy frozen fruit, or add 1/2 a cup of ice.
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How Smoothies Are A Great Addition To Your Daily Diet
I am very much into learning about habits. The word tends to have a negative connotation. Today, I want to talk about good habits. In fact, a very healthy one. Drinking energy boosting smoothies.
Now that my 60-day no sugar detox is over , I have been thinking about the things I can incorporate into my daily diet that is both healthy and yummy. Smoothies.
Are Smoothies Healthy
Smoothies can be healthy if they have a balanced mix of ingredients.
Lord says that ideally, a smoothie should contain the following:
- One serving of fruit
- At least one serving of vegetables
- A source of protein
- A bit of healthy fat
- Optional: complex carbohydrates
This combination of protein, fat, and fiber makes the smoothie more satiating, and slows the release of sugar from the fruit into the bloodstream, subsequently preventing a spike in blood sugar, says Lord.
Smoothies that are mostly made of juice, syrup, and fruit are not as healthy because they are more likely to jack up the calorie count and spike your blood sugar. Therefore, when making or purchasing a smoothie, try to avoid the following ingredients:
- Juice. Juice is loaded with sugar and lacks protein or fat for satiety. Instead, opt for a dairy-alternative like almond milk.
- Honey. If you want a thicker consistency, try some yogurt instead.
- Agave syrup. Try a dash of vanilla extract with some cinnamon for an added flavor boost without the sugar.
The calorie content for a smoothie can range vastly. According to Cory Ruth, RDN, the CEO of The Women’s Dietitian, a homemade smoothie will typically fall within the 300-500 calorie range, while store-bought blends can run up to 800 calories or more.
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How To Make Toddler
My son LOVES popsicles and freezies! So these DIY popsicles and smoothie pops are an easy substitute with benefits like:
These kid-friendly meal prep smoothie pops are super simple to make. Heres how I personally make them using this kale pineapple smoothie recipe:
I also use my DIY popsicle molds for this Coconut Mango Smoothie Popsicle Recipe.
A Great Breakfast Or Post Workout Smoothie
I often do my most challenging workout routine in the early hours of the morning. Working out before breakfast not only makes me feel great but it also helps me with losing stubborn pounds faster, especially after a long Holiday. Although I am a morning person and hardly ever sleep in, waking up before 6 am is still a challenge for meand I don’t always succeed at it. My internal clock wakes up around 7-ish. But I have to work out before my daughter wakes up and our routine of the day starts. Otherwise, it will not happen until the evening or late afternoon.
I usually don’t make myself any breakfast until around 10-ish, when my hunger creeps in, but that sometimes changes depending on the type of workout in the mornings. Some days I feel that I have to give my body some replenished energy and besides a lot of water, I need to provide it with something extra to nourish it. I like juices or smoothies that are easy to make yet packed with a lot of antioxidants, vitamins, and minerals. Because I don’t have a lot of time in the morning, I often prefer a quick smoothie that keeps me full yet doesn’t make me feel bloatedjuicing takes a little bit more time in my kitchen.
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Do I Have To Add Protein Powder To My Smoothie
No you dont have to add protein powder if you dont want to. However, adding a scoop of protein powder is a great way to ensure that your smoothie is satisfying and provides you with all the nutrients and added energy you need for breakfast. You can use any type of protein powder that you like, such as whey, casein, plant-based, or collagen.
How To Make The Best Detox Smoothie
Smoothies are a great way to add a nutrient boost to your meal, and this recipe and guide from The Blender Girl is an excellent resource for crafting your own detox smoothie. Whether you went overboard during the holidays or youre just looking for an immune system boost, this guides here to make sure your detox doesnt feel like detox.
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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.
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!
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How To Meal Prep A Green Smoothie
One of the things I love about smoothies is how easy they are to meal prep in advance. You can just chop the fruit, wash the greens, portion them and place them in the freezer ready to blend whenever you fancy having a smoothie. I love to place the fruit in glass jars but I have to admit that getting the frozen chunks of fruit out can be a bit of a challenge if you are in a hurry.
To make your life easier, you can use reusable freezer bags, or just make sure your glass jar has a big opening. Plus leave it out of the freezer for 10-15 minutes before blending.
Once you are ready, just place the portioned ingredients in the blender, add your liquid and superfood adds-in.
If you use frozen greens and fruit, your smoothie will be much thicker to start with. I like it that way, especially in the summer. If you prefer a more liquid version, you can either add more liquid or let it rest for a few extra minutes before drinking it.
TIP OF THE DAY: When I am in a hurry, and its wintertime here, as much as I love meal prep, I really dont want to be drinking a frozen smoothie. So I place my blended green smoothie in the microwave for 30 seconds and voila! I have a perfect room-temperature delicious smoothie.