Add Citrus Peels And Skins To Your High
If you already add citrus fruits like lemon and lime or other fruits like apples to your smoothie, you might have never thought of adding the peel, rind, or skin in, too. But if you’re working with a high-powered blender or food processor, you might want to think twice before tossing them in the trash.
Dietitian Michelle Loy of Go Wellness told TheList that the peels add “a burst of flavor to the smoothie,” adding, “they’re chock-full of fiber and vitamin C. Plus, the peel packs in potent phytochemicals like flavonoids, carotenoids, and limonene.”
Just be sure to thoroughly wash them beforehand, and if your blender can’t support them, add a bit of the zest instead.
Try Cottage Cheese In Lieu Of Greek Yogurt
Greek yogurt has long been a favorite base among smoothie lovers because of its rich, creamy texture and high protein content. But if you’re looking for something new that is equally tangy, opt for a scoop of cottage cheese.
“Sure, you can reach for the protein powder, but that’s often expensive and can give your drink a gritty taste,” Melinda Johnson, MS, RDN wrote in US News. “Cottage cheese contains 15 grams of protein in half a cup, and it adds a creamy texture that you can’t get from plain yogurt, milk, or soy milk.”
Ditch The Ice And Freeze Some Fruits
Want your green smoothie to be extra chilly? Freeze your favorite fruits like ripe bananas , grapes, pineapple or berries. This is also a great way to not waste ripe fruits . You can also freeze your leafy greens in a freezer-safe bag. Just make sure to add your frozen greens straight to the blender .
Read Also: Apple And Banana Smoothie Recipe
More Info On Each Easy Smoothie Recipe:
Strawberry Banana Smoothie: This is a pretty, light pink, sweet, and creamy cold drink thats perfect all year long. Its forever one of my classic favorites, and I make sure to stock up on strawberries when theyre in season so I can freeze them for year-round enjoyment. My kids ask for this one all the time, so you can say its a household requirement around here!
Simple Tropical Smoothie: This has a sweet flavor and reminds you of summer, no matter what month it is. My sunshiny Henry loves this one its summer in a glass. The color is a lovely cream-orange, and its always a hit at our house. Costco sells frozen mango and pineapple cubed and ready to go for a great price.
Very Berry Simply Smoothie: This is made with mixed frozen berries that you can get in the freezer section, including blueberries, blackberries, and raspberries. I mean, who doesnt love berries?! It almost tastes like ice cream, and it hits the spot any time of day. I make it on movie nights and call it a milkshake. Meanwhile, my kids have no idea it doesnt actually include ice cream!
Peanut Butter Simple Smoothie: This one is a whole big glass of peanut buttery goodness that tastes like dessert but is packed with protein. I cant get over it. Its probably one of my very favorites because I love, love, love peanut butter.
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!
And Essential Fatty Acids
You will see omega-3 fatty acids mentioned as a component of many of these nutrition boosters, so keep this information in mind.
First, these are referred to as essential because theyre needed for health, but the body cant make them on its own.
Alpha-linoleic acid and linoleic acid are fatty acids. EPA and DHA are also types of omega-3s. These contribute to a variety of effects in the body, including skin and nerve health, brain health, blood pressure, and blood clotting.
Whats important to keep in mind here is that omega-3s and omega-6s need to be consumed in a proper ratio for optimal health. Today, many people get too many omega-6s in their diets, so consuming foods high in omega-3s can help to regain this crucial balance.
Many foods containing essential fatty acids spoil quickly. Be sure to keep them in the refrigerator and consume them quickly.
For more information about essential fatty acids, and nutrition in general, check out Nutrition and You by Joan Salge Blake, .
Healthy Smoothies And Weight Loss
If you are drinking smoothies in an effort to lose weight, make sure to keep these points in mind:
- Not all smoothies are healthy. Drinking smoothies alone will not help you lose weight. Healthy smoothie recipes can contribute to your weight-loss plans, but only if youre choosing low-fat, low-calorie, low-sugar ingredients.
- Use portion control. Smoothies can contain more vegetables or fruit than you would eat raw and that means you are taking in more calories, carbohydrates and sugar than you think. Keep your smoothie at around 10 oz . If you make too much, freeze the extra portion for later.
- Smoothies can leave you feeling hungry. Make sure your smoothie contains the right balance of ingredients. Adding protein and healthy fats will help make you feel full longer. But be careful as these additions can also make the calorie count go up. If you feel the need to add healthy fats or protein, then consider adding a quarter of an avocado , half a cup of Greek yogurt or a tablespoon of peanut butter .
Yes, you can lose weight drinking smoothies but it needs to be part of an overall diet plan. Read more about meal prep and weight loss here.
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Whats The Best Blender For Making Smoothies
Blenders have gotten so advanced in the past few years, that its hard to pick one that wont blend up a great smoothie! If youre blender shopping, here are the three blenders we recommend for daily smoothie-making:
- MOST AFFORDABLE: Cuisinart Immersion/Stick BlenderDont let its small size fool you, this tiny handheld blender is packed full of power, and will easily make a smoothie for you every day! Its perfect if youre limited on counter space.
- MEDIUM: Ninja Professional BlenderFor under $100, you get an incredibly powerful blender that makes a dreamy, creamy smoothie. This was the blender we used in the Wholefully test kitchen for years, and its a great starter-level, but still high-powered, blender.
- SPLURGE: Vitamix Professional BlenderA Vitamix is the top of the line when it comes to blenders, and its what we use every day in the Wholefully test kitchen. It comes with a hefty price tag , so if youre just blending a smoothie every now and again, there is no need to make the splurge. But if you do a lot of cooking or make a lot of smoothies or blended drinks, you might want to start saving your pennies for a Vitamix. Its a lifetime appliance that is a dream to use!
What If I Dont Like Bananas
Bananas are the backbone of my simple smoothie recipes to me, they add so much creaminess and natural sweetness for an affordable price. But, if theyre not your thing, you can add some Greek yogurt with a sweetener and ice, OR do half an avocado with a sweetener and ice. Those two combos will replace a banana nicely in a smoothie and still give you a rich, creamy texture.
Make any of these 8 Simple Smoothie Recipes today for you or your family and enjoy the balance of vegetables and fruits in these creamy, refreshing drinks!
Now you are a smoothie making expert and I hope that you have found some great smoothie inspiration to get you comfortable with making smoothies at home.
This is just a starting point though, feel free to play around with these base recipes and come up with your own favorite smoothie recipes to meet your needs and preferences!
Take the hassle out of meal planning with: Dinner Made Easy, a FREE 1 week meal plan with full shopping list, easy dinners, nutrition information, serving suggestions for each meal, and more!
Read Also: How To Make A Strawberry Pineapple Smoothie
How To Meal Prep Smoothies
Believe it or not, you can meal prep smoothies in a variety of ways!
The basic premise is that you add all your fillings, then add the milk/Greek yogurt fresh the day you go to make them. You can make a ton of different combos in advance and then you have your smoothies meal prepped and waiting for you without the hassle of getting everything out.
This method is great for when you have to get out the door fast but you still want a freshly blended smoothie.
How Long Will Healthy Smoothies Last in the Fridge?
You can also blend a few smoothies up to 3 days in advance I find that just like cold-pressed juices, smoothies will last a few days in the fridge. They won’t quite be as good as fresh, but nothing in the smoothie is necessarily going to go bad so you can make a few at a time to enjoy later.
I wouldn’t recommend leaving them past 3 days because the bananas or other leafy greens can go bad but you do have a couple days to enjoy.
+ Healthy Smoothie Recipes
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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!
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Soak Seeds Overnight For A Huge Nutrient Boost
Eating seeds like chia, flax, and sesame seeds on their own might not seem so appealing, but when soaked overnight and added to a morning smoothie, they pack a powerful nutritional punch.
Chia seeds are a great source of protein and omega-3 fatty acids, which help reduce inflammation and help you feel satiated for longer. Flax seeds have plenty of omega-3s as well as fiber and protein, and sesame seeds are rich in important minerals like copper, magnesium, and zinc. Just be sure that you’re working with a high-powered blender or pre-ground seeds before adding these in.
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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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.
Kale And Sunflower Smoothie
Okay, so we’ve established that kale delivers big time for our skin , thanks to all of its vitamins and minerals. This smoothie doesn’t stop there, though. Blending in papaya allows the body to produce dermis-repairing vitamin A and fuels brightness with the enzyme papain. Adding a scoop of sunflower seed butter injects more than just flavorthe seed is packed with copper, which helps protect it from sun and environmental damage. The recipe’s basically your go-to face mask, only it works from the inside out.
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Are Smoothies Healthy For You
Before we dive into the quest of how to make a fruit smoothie, lets dive into the why. Our philosophy here at Wholefully is that smoothies can be an incredibly nourishing part of your diet. Just like with our juicing recipes, we say its always better to eat whole fruits and veggies where possible. But its not always possible! Smoothies do make it easy to pack in all the nutrients of your favorite produce into one drinkable cupwhich is great when youre on the go or short on time.
And lets be honest, smoothies are just freaking delicious! We are big believers that you also need to nourish your soul with your food, and if drinking a perfectly tangy and sweet smoothie brings a smile to your face, then thats healthy as healthy can be.
The Best Blenders For Making Smoothies
You absolutely need some sort of blender to make smoothies. Nothing else will blend ingredients like a blender. If you plan to make smoothies often, I recommend investing in a high-speed blender. A smoothie is only as good as the blender its made in. If youre planning to stick with simple frozen or fresh fruits, then the type of blender used may not be a big deal, but if you plan to add ingredients like dates or seeds or fibrous leafy greens, using a high-speed blender will result in a more desirable smoothie.
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Ready To Power Through The Day The Energy Smoothie Recipes Below Were Created By An Rdn To Keep You Full And Focused
I love to make smoothies for a quick breakfast. What can I put in my smoothie for energy throughout the day? The most important foods to focus on are complex carbohydrates, like whole grains, fruits, vegetables, nuts and seeds. The best carbs offer fiber, protein and healthy fats, too. Break out the blender to make these high energy smoothie recipes at home!
Psst! In the market for a blender that pulverizes any ingredient? Our Test Kitchen found the best powerhouse blender for your kitchen
Spice Up Your Smoothie With Cinnamon Cardamom Or Cayenne
You already add spices to your meals for flavor, so why not your smoothie, too? Spices like cinnamon, nutmeg, cardamom, cayenne pepper, and turmeric add a serious boost of flavor without added sugars or calories, giving tons of nutrients to your blended beverage. If your smoothie skews sweet, go for cinnamon, nutmeg, or cardamom, but if you’re opting for a mostly veggie-based smoothie, try turmeric or cayenne pepper for a bit of a kick.
“As a rule of thumb, the spice you choose should complement the other flavors in your drink, and you definitely want to use a light hand,” according to Chefworks. “Cinnamon works well with apples, and cayenne can work nicely with mangos or even chocolate. Use your imagination if you like the combos in a cooked dish, youll probably like it in a smoothie as well.”
Also Check: Smoothies For Wisdom Teeth Removal
Are You Looking For Even More Smoothies No Worries Weve Got You Covered:
- Clementine Avocado Smoothie. If youve never added avocado to your smoothie before, you are missing out! The flavor is so mild, that you cant taste it, but the texture is dreamy, creamy smooth, and the healthy added fats help keep your fuller longer.
- Cold Buster Smoothie. When youre feeling under the weather and your throat is sore, this smoothie for colds is soothing and nourishing.
- Coffee Smoothie. Get a jolt of caffeine and your breakfast all in one cup! This is packed full of coffee flavor.
- Persimmon Smoothie. Packed full of autumnal flavor, this spiced smoothie is creamy and sweet!
- Spinach and Pear Smoothie. Bright green and fresh in flavor, this smoothie is a perfect light breakfast.
- Sweet Potato Smoothie. Sweet potato in a smoothie? YUP! It tastes like a delicious pie. Youll love it!
- Apple Smoothie. This smoothie is packed full of healthy spinach, but tastes like apple pie!
- Pumpkin Pie Smoothie. This pumpkin smoothie is perfect for the weather is still warm but your heart wants fall to show up.
- Dark Chocolate Raspberry Smoothie. This smoothie is rich and dark, and it tastes decadent enough you could sip on it for dessert!
- Peanut Butter and Jelly Smoothie. All the flavors of your favorite sandwich in a tasty smoothie! Pick your favorite jelly to add to this peanut butter smoothie.
- Tart Cherry and Spinach Smoothies. We show serving this cherry smoothie as a light breakfast in a bowl, but you could easily pour it in a glass and sip away!