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.
Healthy Smoothies For Any Occasion
Its near impossible to screw up a smoothie. Throw any combination of milk, fruit, nuts, and other goodies into a blender and presto: Youve got drinkable meal.
Before we dive into our faves, here are a few pro tips to make your smoothie taste even better:
- Pour in liquids first and add ice last.
- Start with the lowest blender speed and work up to higher speeds once the mixture smoothes out.
- Divvy up leftovers into an ice cube tray for easy blending the next time.
- Top smoothies with fresh fruit, seeds, chopped nuts, or shredded coconut for a texture change.
- Freeze fruit for a thicker consistency. Chop first for easier blending.
- Try your smoothie from a bowl if youre not in a sipping mood.
- All recipes below serve one.
Check out 54 of our favorite recipes to sip pre- and post-workout, plus dairy-free varieties, ones loaded with greens, and more that are perfect for breakfast and dessert.
List Of Healthy Superfoods:
- Kale insanely low in calories, powerful anti-oxidant with anti-inflammatory properties, and helpful for arthritis and autoimmune diseases
- Spinach the beauty of spinach lies in how easy it is to disguise the taste. Its mild tasting yet packed with vitamins, has anti-cancerous properties, and is one of the healthiest foods on the planet
- Blueberries – one of the highest antioxidant capacities of all fruit which helps to combat free radicals in your body
- Strawberries – just one serving provides more vitamin c than an orange while being low in natural sugars
- Greek Yogurt – double the protein and half the carbs as regular yogurt
- Cucumber since its 95% water, its an incredible detoxifier and helps with liver and kidney function
- Lemon one of the most important items to stock in your kitchen as its a highly effective cleansing agent and cuts through the bitterness of greens
- Banana an essential in smoothies as it adds creaminess, a touch of sweetness, and helps you feel full longer plus, its rich in potassium and fiber and gives you natural energy
- Turmeric – anti-inflammatory and anti-oxidant properties
- Ginger – aids in digestion and supports the immune system
- Chia + Flaxseeds – rich is Omega-3 and fiber benefits
If you are looking to add fruit and vegetable JUICE recipes to your diet as well, .
For extra detoxification benefits, a lemon turmeric flush first thing in the morning will do the trick. This isn’t for the faint of heart. It’s super simple.
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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.
Use Your Milk Of Choice
I have used and loved all kinds of milk for smoothies, including normal cows milk, raw cows milk, and lots of plant- and nut-based milk like rice, almond, coconut, and cashew. When buying nut milk, make sure the carton is marked unsweetened. You dont really need the added sugar when you are using fruit in your smoothie. I love cashew milk its super creamy and delicious. I most often use almond milk in the carton or a coconut-almond blend in the carton. Use what you can find in your area.
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How To Blend Without A Blender
In a minute Im going to show you 3 ways to make smoothies without a blender, but I just wanted to quickly answer this question.
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How do you blend without a blender?
There are a few ways.
What Kind Of Liquid Should I Use In My Smoothie
This is really up to you! If I have almond milk on hand I will usually use that but if not I just use water and turns out great! You can use any other milk product that you use regularly or you can jazz it up and use juice. I would just steer clear of juices for these healthy smoothie recipes that have tons of added sugar, but that is totally just a personal preference.
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A Good Blender Is Worth It
I got a Blendtec just over 2 years ago, and I can never go back to a normal blender again. Mine tells me how many times Ive used it and Im a few smoothies away from 800 blends! Thats amazing, and it also shows how much I have used it. A good blender will whip you up a thick delicious smoothie with no chunks in about 45 seconds. If you are going to go green on any of your smoothies, a good blender is the key to getting all those healthy leafy greens to blend and have a great texture. I love my high power blender and highly recommend one.
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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How To Make Smoothies Ahead Of Time
The best way to meal-prep smoothies is to create smoothie packs. After you puree your smoothie, it will last maybe a day in the refrigerator before it starts to separate and the texture changes. This is why I prefer to prepare the ingredients ahead of time. Then, all I have to do is grab the smoothie pack, add everything to the blender, and it’s ready to go!
Store the solid parts of your smoothie – the fruits, veggies, nuts, and seeds – in a mason jar with a lid. Then, all you have to do is add the contents of your jar, some milk, and yogurt to the blender, and you are ready to go.
If you don’t know when you will make your next smoothie and want to save your prepped contents for a longer length of time, I suggest storing them in the freezer. Just put your fruit/veggie and seeds mix in freezer-safe bags. Then, you can grab a bag, add the contents to a blender, and add your milk and yogurt.
Energizing Mango Spinach Smoothie
The mango spinach smoothie only has 5 ingredients, but it is a perfect source of natural energy. Not only is mango really high in vitamin C, but it has plenty of natural sugar that will wake you up. Plus, the avocado and spinach have so much fiber and healthy fats that you will feel full for longer.
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What Not To Add To Healthy Smoothies
There really aren’t too many things you shouldn’t be adding to smoothies, but I can say with confidence that sugar and ice are the biggest no-nos in my book.
First up, ice will totally water down your smoothies if you don’t drink them right away and you need a super high-powered blender to get a smoother consistency.
Second, you can get sweeter smoothies with natural ingredients don’t add calories or reduce the healthiness by adding sugar!
Fruit Powder No Blender Smoothie
This fruit powder is highly concentrated so you dont need much at all. It is freeze-dried so you still get a lot of the nutrients and it tastes lovely.
The great thing about fruit powder is that it doesnt go bad, is easy to travel with and there is no chopping required. It also doesnt require any preservatives or added ingredients so youre just getting the pure fruit goodness.
All you do is add 1 tablespoon of fruit powder to your cup and all you need to do is add a little bit of liquid such as fruit juice to make a paste and use a fork to whisk it until its fairly smooth.
Then continue to add a total of 1 cup of liquid slowly until you have a fairly smooth smoothie.
How To Make A Creamy Smoothie Without A Blender
For a creamier taste make the smoothie with your favorite milk or yogurt.
I like 1/4 cup of coconut milk and 3/4 cup of water.
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Super Healthy Morning Breakfast Smoothies For A Boost Of Energy
Published: Jan 7, 2022 by Dani
5 of my favorite, go-to healthy breakfast smoothies to add to your morning meal rotation! These recipes are packed with protein, essential vitamins, and minerals, plus they will keep you full until lunch while helping support your weight loss and health goals!
Many say that breakfast is the most important meal of the day. It provides us with essential nutrients to help power our bodies and give us a boost of energy for the morning ahead. However, many people find it difficult to eat healthy in-between work commitments and busy lifestyles. Thats why Ive compiled this list of my five go-to breakfast smoothies. These smoothie recipes are healthy and delicious and provide an easy and nutritious breakfast option on the go!
These are all high-protein smoothie recipes with some healthy fats that will fuel and nourish your body while keeping you satiated and satisfied until your next meal. I keep all of these smoothie recipes on rotation in my own life. I find having some variety makes healthy eating more fun and more delicious and when you can make healthy eating feel fun and delicious, it also becomes a lot more sustainable!
Healthy Smoothie Recipes For Meal Prep
Did you know that you can actually assemble your smoothies ahead of time and either store in the freezer or refrigerator until ready to use? When I do this, I usually add all the ingredients, except for the liquid, into an airtight container and store in the refrigerator for about 3 days and the freezer for up to 3 months.
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Heres Whats Actually Important For Making Smoothies At Home
No matter what kind of blender youre using, there are a couple things you need to keep in mind for making great smoothies.
#1 How You Layer Ingredients in Your Blender Matters
It turns out theres a strategy to using a blender, whether its high-speed or not. Whod have guessed? You need liquid in the bottom of the blender to get the action going, so everything can be liquefied, says Asbell. Thats why you need to put liquids in first, then layer everything else on top. The blender jar has a narrow bottom with a spinning blade, and it works by creating a vortex in which the ingredients spin down into the blade, where they are chopped and spun back up the inside of the blender, so everything moves up and down and around.
Heres how you should be adding your ingredients for the smoothest smoothies:
- Add first: Liquids
- Add fourth: Chunks of fresh fruit and/or vegetables
- Add last: Ice or anything frozen
Layering ingredients this way lowers the possibility of an air bubble forming down where the blades spin. If you add liquid first, theres less air.
TIP! If you have a personal blender , load the ingredients in the opposite way, since you invert the blender onto the base.
#2: Without Enough Liquid, a Smoothie Isnt a Smoothie
Another thing: if you dont start out with enough liquid, your blender cant blend a smoothie. The right amount of liquid is the vehicle that gets all the chunky stuff moving.
More Smoothie Blender Recommendations
I did want to share some other great blenders that I have personally owned and recommend depending on your price point.
Low cost:Ninja BL480D Blender$99 this is a great single serve blender for those that want to conserve space. Plus you cant beat the price point.
Medium cost:Ninja Kitchen System $229 Ive owned the Ninja Kitchen System for about 5 years and I love that its interchangeable between a blender, food processor, and single-serve smoothie blender. For $229, you really do get it all!
High cost:Vitamix 5200$429 at the highest price point, the Vitamix is THE BEST kitchen appliance Ive ever owned. It will literally crush, pulverize, mix, or puree anything and everything because its so powerful! I highly recommend, 10/10!
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Is It Bad To Drink A Smoothie Every Morning
Nope! You can enjoy a smoothie every morning without any guilt or worry about any negative impacts on your health. As I mentioned above, you just want to make sure that youre using real, whole foods when making smoothies without added sugars.
The key to a healthy and successful breakfast smoothie habit is to make sure you are including plenty of nutrient-rich ingredients in each recipe!
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 Without Milk
It might surprise you when I say that more often than not, I make my smoothies without milk.
Sure, sometimes I make fruit based smoothies with milk and yogurt, but oftentimes I do not use milk at all in my smoothies, and sometimes no liquid either!
This guide will help you find out which flavors work best in a smoothie so that you can make delicious smoothies without milk at home!
Blueberry Banana Blast Smoothie
The blueberry banana smoothie is full of healthy antioxidants, iron, potassium, and fiber. It has a really sweet taste, but there isn’t any added sweetener in it. It doesn’t need it! The blueberries and bananas are sweet enough. The chia seeds and almond butter add a nutty undertone and plenty of protein to make this a wonderful breakfast smoothie.
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Best Blenders For Smoothies
OK, youve got all of your smoothie ingredients prepped and ready to go, now how are you going to blend them up?
The key here is powerful.
You want to use a blender capable of completely mixing up all of the ingredients until they are smooth and creamy.
Here is a list of the best blenders for making fruit smoothies:
- Nutribullet A wonderful personal-sized blender option. Make sure you use the larger cup in order to fit all of the ingredients without going over the max fill line.
- Ninja Blender is also another great option!