How To Make Green Smoothies At Home
Whether youre making green smoothies at home or purchasing premade smoothies from a smoothie shop or a grocery store, you can keep a few tips in mind:
- Read the ingredients. Some premade green smoothies contain added sugars. Its best to skip sugar-sweetened beverages whenever possible and stick with green smoothies made with no added sugar instead.
- Make sure it contains enough calories and protein. If you want a smoothie to replace a meal, make sure it has enough calories and protein. Everyone has different needs, but smoothies with less than 350 calories and 15 grams of protein may not keep you satisfied.
- Use ingredients that you like. Theres no reason to chug a green smoothie that you hate just because its healthy. Try making green smoothies with ingredients that you prefer, such as fruits, vegetables, honey, protein powder, and nut butter.
So, now that you know green smoothies can make a healthy addition to your diet, youre probably wondering how you can make one at home.
Heres a recipe for a simple and delicious green smoothie that you can whip up in just a few minutes:
Berry Good Workout Smoothie
Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.
What youll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, 2 Tbsp. honey, 1 tsp. fresh lemon juice, and 1/2 cup ice cubes. Blend until smooth.
Nutrition: 162 cal, 2 g pro, 41.5 g carb, 6 g fiber, 32 g sugars, 1 g fat
Betterbody Foods Organic Chia Seeds With Omega
Source:
These chia seeds are an omega powerhouse. In every serving of these chia seeds, youll find many nutrients, including omega-3, and fiber, making it a great bonus to any protein shake or juice. Since they have a neutral taste, you can add them to almost any smoothie or shake recipe without different flavors clashing. These Organic Chia Seeds are gluten-free, nut-free, low-carb, non-GMO, and cost $8.99.
Anne Dakan says What can I say? Theyre tasty little chia seeds and do what chia seeds do. I use them in oatmeal, smoothies and to mae pudding. Chia pudding couldnt be easier to make. Just throw them into a liquid, add your cacao powder or other flavorings, like thawed, frozen fruit, some sweetener, stir and refrgerate over night. No cooking required. Works with any kind of milk, ecxept full fat coconut milk. The seeds stick to the solid coconut oil and it just makes a lumpy mess.If you wan a good source of protein and Omegas, thats low calorie, these slightly minty tasting little seeds are a power house of nutrients. Great for diabetics who count carbs. They fill you up and satisfy your hunger, without a lot of carbs, spiking your glucose and allow you to make sweet treats with a few drops of pure stevia extract, that you can actually have a large portion of, and not have to worry about sugar or chemical sweeteners, that may do more harm than good.
Also Check: Green Smoothie For Belly Fat Loss
You Might Still Feel Hungry After
Speaking of the sweet stuff, did you know that it causes spikes and drops in your blood sugar that can actually make you feel hungry? Not only that but since youre liquifying the fruits and vegetables, youre missing out on some of the fiber, which is what makes food satiating.
Smoothies are bypassing an important part of the digestive process which is mastication or chewing, says Ayesta. Foods are therefore absorbed more rapidlyso you may be hungrier a lot faster depending on what ingredients you are using.
Ayesta advises incorporating a protein and/or fiber source if you drink a smoothie every day so your stomach wont be rumbling an hour after you finish it. Since fiber fills you up, too, he suggests chia seeds or ground flaxseeds, which can add some texture to your smoothie while also making it more filling.
Always remember that a smoothie is not meant to replace every single meal in your day, but rather be used as a complement to your diet, says Ayesta. If you are going to use it as a meal replacer, ensure that it packs all the components of a healthy meal .
Want Antioxidant Power Add Acai Powder
Acai is one of the highest rated antioxidant fruits in the world and has been named the #1 super-food. This wonderful supplement can supply your kids of essential amino acids, high dietary fiber, antioxidants to counter free radicals, and essential fatty acids that are good for brain and eyesight development. I recommend Acai Powder that contains 100% pure, USDA Organic, freeze dried Acai Berry. Give your smoothies an all natural antioxidant boost.
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Make Smoothies A Nutritional Powerhouse
If you have kids at home, you are probably constantly worry about them eating nutritious foods. It is common for some kids to be picky eaters, and therefore refuse to eat fruits and vegetables. But dont worry because you can offer a delicious and nutrient dense smoothie and sneak in all the goodness! Smoothies have the perfect nutrition for growing brains and bodies, and with added supplements, they transform into a nutritional powerhouse.
A super clever idea that is perfect for breakfast, on an empty stomach for better absorption. Just blend, serve, and you are ready to go. Great to start the day full of energy eating real food. My kids love their breakfast smoothies. If you are interested in more nutritional ideas, please see my healthy breakfast recipes HERE.
Wait! What about turning your fruit and veggies smoothies into snacks? Get creative and freeze them in molds to make ice pops. I do not know a single child who is not crazy about an ice pop, they simply love them. Now your snacks are supercharged with lots of nutrients. Please see my post Great Snack Idea: Ice Pops for more information and super fun ideas for making your own pops.
Is This Spinach Green Smoothie Recipe Healthy
Yes, our spinach green smoothie recipe is healthy. Spinach, the star of our smoothie, is low in calories yet high in nutrients.
One cup of this leafy green contains only 7 calories and a variety of vitamins, such as 145 mg of vitamin K, 141 mg of vitamin A, and 8 mg of vitamin C. These nutrients perform hundreds of roles in our body, including repairing cellular damage, strengthening the immune system, and promoting healthy skin.
Furthermore, there is up to 558 mg of potassium in 100g of spinach. Adding more potassium can aid in the reduction of high sodium levels in the body which helps to regulate the bodys fluid balance and lower blood pressure.
Smoothies are versatile, and you can add all sorts of fruits and vegetables. If you love smoothies with spinach as a base, our Kale Spinach Smoothie Recipe is another great option for you.
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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 cal, 2 g pro, 26 g carb, 2 g fiber, 21 g sugars , 2 g fat
Tips To Keep In Mind About Smoothies
The nutritional value and calorie count of smoothies depend on the choices you make for ingredients. For example, using whole milk instead of low-fat milk adds sugar and calories to the smoothie.
- If drinking smoothies for weight loss, be sure to select low sugar, low carbohydrate, and low-fat ingredients
- Measure ingredients carefully so you can calculate an accurate nutritional content
- Balance the sugar in fruits with dark leafy green vegetables, like kale or spinach, which can deliver a healthy dose of fiber, vitamins A and C, calcium, iron, and other nutrients usually, you would limit fruit to one cup
- Remember that flavored yogurts have higher sugar content than plain, unflavored yogurt that only contains the natural milk sugar lactose
- Healthy homemade smoothies are best made with nutritional options like one-percent milk, unsweetened soy milk or unsweetened almond milk can also use antioxidant-rich green tea or no-calorie water
- Breakfast smoothies should be high-fiber and high-protein
- Snack smoothies should be low sugar and low calorie
The American Heart Association recommends limiting sugar intake to six teaspoons per day for women and nine teaspoons for men. Plain Greek yogurt is a better choice as a protein source than many protein powders because it does not contain added sugar but has twice the protein of other yogurts.
Read Also: Smoothie Recipes For Lactose Intolerant
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How To Build A Healthy Smoothie
Smoothies can make a healthy breakfast if you have a good balance of ingredients and nutrientsincluding protein, carbs, and healthy fats.
Smoothies can be a healthy and convenient way to add in several nutrients to help jump-start your day, says Andrea Mathis, M.A., R.D.N., L.D., an Alabama-based dietitian and author of The Complete Book of Smoothies: 115 Health Recipes to Nourish, Health, and Energize.
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Mathis especially loves that you can modify smoothies for any taste or preference. She emphasizes the importance of making smart swaps to ensure youre getting all the nutrients your body needs. For example, protein powder is a great addition to your smoothie for an extra kick of the macronutrient, but Mathis also loves nuts, cottage cheese, chia seeds, and other foods that already contain high amounts of protein.
Additionally, adding a source of healthy fat, like nuts or avocado, and extra fiber from vegetables, flax seeds, hemp seeds, or chia seeds can help provide essential vitamins, minerals, and antioxidants, she says.
Smoothies Are Not As Nutritious As You Think
Even if you have five different fruits and vegetables on hand, a smoothie can count as one of your five daily meals. It is important to note that by juicing, you are extracted more nutrients and water from the fruit, which means that your smoothie will be less nutritious. You are missing out on the benefits of whole fruit because mixing does not extract as much nutrients as juicing. If you drink smoothies instead of eating fruits and vegetables, you are missing out on nutrients that you require in greater quantities.
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Before We Dive In A Caveat: Nutrition Is Not One
The portion ranges in this menu are meant for people between 130 and 180 pounds. But your body may need more or less food depending on factors like deficiencies, how active you are, your weight, if you have a condition or disability, or emotional concern like stress.
The most basic advice: Eat when youre hungry, stop eating when youre comfortably full, and dont focus on what the scale says .
If youre interested in exactly how much you need of a given nutrient, you can use the USDAs Dietary Intake Reference calculator.
Want More Protein Add Hydrolyzed Collagen
Hydrolyzed Collagen can support joint health, improve gut function and digestion, keep excess inflammation in check, build and restore muscle, support a healthy metabolism, promote healthy brain function, and promote a deeper sleep. Hydrolyzed Collagen allows you to easily get the nutrients of collagen via an all natural, pasture raised and grass-fed source. This type of collagen dissolves in cold liquids, so just add one 11 gram serving to your smoothie and instantly get over 10 grams of protein and no sugar, fat or carbs.
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Mineral Rich Ingredients To Add To Your Smoothie
As seen above a few of the macronutrients like avocado, molasses, and date also contain much needed minerals for your body. Below are other add-ins that are just as nutrient dense.
- Brewers yeast: Contains potassium, calcium, B vitamins
- Cacao: Rich in magnesium and copper
- Coconut water: Rich in potassium
- Royal jelly/bee pollen: Rich in B vitamins and copper
- Liver powder: Rich in copper, B vitamins, zinc and Vitamin A
- Aloe vera juice: Rich in potassium, calcium, and magnesium.
- Orange juice: Rich in potassium, phosphorus, and calcium
With this arsenal of nutrient-dense ingredients, you can be sure to nourish yourself with a smoothie.
Want To Boost The Immune System Add Probiotics
Probiotics are micro-organisms, specific bacteria, fungi, and yeasts that are natural, necessary component of the digestive tract. They are beneficial to the body and an integral part of our immune system. When the biodiversity of these beneficial organisms is in balance, they help with digestion, nutrient absorption, and form the front line of our immune defense. A good probiotic is essential. Did you know that an estimated 70% of your immune system resides in your gut? Restores your body with the healthful benefits of probiotics. My son suffered from reflux and frequent respiratory infections. Adding probiotics to his diet helped tremendously, and he no longer shows any signs of symptoms. I buy Garden of Life RAW Organic Probiotics for my two kids.
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Can You Absorb Nutrients Through Smoothies
Image credit: diygreens.com
Fruits/vegetables in a smoothie give you more nutrients. When you blend, you will not only gain more nutrients, but you will also be able to absorb them more effectively.
Today, its impossible to go wrong with a smoothie, and this is true of stores such as Jamba Juice and Robeks. A lot of smoothies are made with sorbet, frozen yogurt, or fruit juice, and they contain a lot of sugar. Researchers have not been able to determine whether caloric liquids increase calorie consumption. Even though its easy to drink smoothies with a straw, theyre not actually liquids. When compared to solid forms of food, smoothies are healthier. A smoothies nutritional content can be easily absorbed by your body. When plants are blended, they break down the hard-to-digest cell walls of the plant. This resulted in the discovery of isothiocyanates, which have anti-cancer properties.
Although smoothies are an excellent way to eat a meal, they must contain a variety of foods that are similar to those found in a meal. A meal like this, if you simply blend some fruit, is not sufficient. Because calorie restriction is most likely the most effective and consistent method of losing weight, ensure that you are getting the correct nutrients along the way.
Nutrients You May Be Missing
According to this study by the University of Oregon, there are several important nutrients that most people in the U.S. arent getting enough of. So next time youre at the store, consider adding some of the these food items to your cart.
- Calcium. Find it in dairy products, fish, seeds, beans, almonds, and dark leafy greens.
- Potassium. Find it in milk, bananas, oranges, potatoes, white beans, coconut water, avocado, and yogurt.
- Vitamin A. Find it in spinach, broccoli, liver, and orange foods .
- Vitamin C. Find it in citrus fruits, broccoli, kale, kiwi, and cauliflower.
- Vitamin E. Find it in sunflower seeds, almonds, salmon, avocado, and oils such as wheat germ, hazelnut, and sunflower oil.
- Vitamin D. Find it in salmon, tuna, eggs, and mushrooms.
- Iron. Find it in red meat, legumes, spinach, and broccoli.
- Magnesium. Find it in chocolate, nuts, legumes, and tofu.
While we hope this guide takes some of the legwork out of squeezing in as many nutrients as you can in 1 day, everyones dietary needs will be different. If youre curious about your specific needs, definitely speak to your doctor or nutritionist.
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Honeydew Melon And Kiwifruit Smoothie
Sweet, light honeydew melons and kiwifruits are both high in vitamin C. The yogurt and milk add calcium and protein to this delicious and refreshing smoothie.
Ingredients:
- 1 cup honeydew melon chunks
- 1/2 cup plain nonfat Greek yogurt
- 1/2 cup non-fat milk
- 1 kiwi fruit, peeled and sliced
- 1 tablespoon honey
I Searched For The Magic Pill
Through my healing journey, I would desperately look for a magic cure. I went through many diets, tried the next trending supplement, & relived some of my childhood trauma hoping that something would be THE thing that got me better.
That led me to trying a supplement called TRS. Its a zeolite spray that detoxes the body of heavy metals. Surely thats what was causing my anxiety. I was so serious about it that I wanted to sell it and spend hundreds myself on the product.
To showcase how well the spray worked, I took a hair analysis test to be able to compare my before and after heavy metal levels.
That test also showed my mineral levels. They were VERY low. Finally this was the missing piece to the puzzle. Upon further research, I found that minerals are essential to thyroid and hormone health, and it all made sense to me.
But I wondered how could it have gotten this bad?
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A Few Tips To Making This Morning Wellness Smoothie:
-I like my smoothies almost juice like consistency, so I add more almond milk to make it smooth. Feel free to use more or less almond milk to reach your preferred consistency.
-If you are new to using fresh ginger in smoothies, I recommend starting with 1 for this recipe.
-To get even more of a nutrient boost, add 2 teaspoons of ground flax, hemp seeds, or chia seeds to add more protein and omega-3 fatty acids to your smoothie!
-This recipe makes two smoothies. You can save one in an airtight jar for later or share with a friend