Faq Prepping + Storing
How to Prep Smoothies?I love having the ingredients prepped ahead of time and ready to go from the freezer to blender. You can either prep one smoothie or purchase enough ingredients to prep several smoothies.
Though smoothies are best eaten right away, you can STORE leftovers for later:
For other favorite smoothies, try:
Are Smoothies Good For You
Smoothies are an increasingly popular wellness trend and frequently marketed as a health food.
These versatile beverages are portable, family-friendly, and modifiable for any taste or dietary preference. Smoothies are easy to prepare yourself, but you can also purchase fresh or bottled ones from specialty cafés and most major grocery stores.
While some types are loaded with veggies and fruit, others pack sugar or other unhealthy ingredients. As such, you may wonder whether theyre a healthy choice.
This article explains everything you need to know about smoothies, including their potential health benefits and downsides, whether they aid weight loss, and tips for making nutritionally balanced versions at home.
Missing The Satiety Factor
Even so, there are drawbacks to smoothies. Pulverizing whole fruit in a blender changes the structure of the fibre in whole fruit which can diminish its filling factor.
A 2009 study published in the journal Appetite found that eating an apple before lunch did a better job of increasing satiety and reducing calorie consumption at mealtime that did eating applesauce or drinking apple juice before the meal.
Drinking a fruit smoothie doesnt fill you up the same way that eating whole fruit does. Liquid meals empty from the stomach faster than solid foods, which can leave you feeling hungry sooner. Not to mention reduce your concentration and energy level by mid-morning.
Plus, you can drink a smoothie faster than the time it takes to eat, say, Greek yogurt and a cup of berries sprinkled with a tablespoon of chia seeds. Certainly quicker than the 20 minutes it takes your brain to register satiety and signal its time to stop eating.
If your go-to breakfast is a smoothie, you may need to add a mid-morning snack to prevent feeling too hungry by lunch time or caving in to the pastry tray served at the office morning meeting.
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How To Make Healthy Smoothies
No matter which smoothie youre in the mood for, the process of making them is the same across the board. Just apply the instructions below to whatever ingredients youre working with.
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Substitutions For Fruit Smoothie
Fruit Mixing in some pineapple or strawberries would be delicious in this fruit smoothie. If you love strawberries, check out our Strawberry Smoothie!
Yogurt Nonfat greek yogurt is a great way to add protein and richness to smoothies for a low amount of calories. You can substitute with dairy free yogurt or full fat yogurt. You can also skip the yogurt, but may need a little bit more milk.
Milk Any milk will work in this recipe. Almond, Dairy, or other non dairy milks will all work.
Protein Powder Protein powder isnt necessary but it is recommended for this recipe. The added protein will help keep you full, rather than this just being blended fruit . Any protein powder will work. We like this protein powder best.
Frozen Fruit You can substitute frozen fruit for fresh fruit. Substitute 1:1. Frozen fruit will result in a thicker smoothie. Fresh fruit will result in a thinner smoothie
Other Add Ins Feel free to add in other nuts or seeds to this recipe. Chia or flax seeds would make a great addition!
Greens We love to add a handful of spinach or kale to this recipe. You cant taste it and its delicious. You could also try this Apple Kale Green Smoothie or Immunity Smoothie
Frozen Cauliflower: Frozen cauliflower is relatively tasteless and helps thicken smoothies. Its also a great way to add in sneaky veggies. 1/4 cup cauliflower rice will blend nicely in this recipe.
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Are Smoothies Healthy We Asked Nutritionists
Stocksy
In This Article
Whether youre looking for a balanced breakfast, a post-workout snack, or a late-night treat, smoothies might cross your mind. And hey, we dont blame youdepending on what you put in them, they can be both super-filling and incredibly tasty. But just because they curb your appetite and sweet tooth doesnt necessarily mean theyre good for you.
To learn what makes a smoothie actually worth adding to your routine, keep reading for what three nutrition experts have to say on the subject.
Meet the Expert
- Kelly LeVeque is a holistic nutritionist, wellness expert, and celebrity health coach.
- Jennifer Maeng is a registered dietitian and founder of Chelsea Nutrition.
- Anna Mitsios is a naturopath, nutritionist, and founder of Edible Beauty Australia.
Granola And Fruit Smoothie
Granola is basically crispy roasted oats with nuts and is much loved for its crunchy texture. This recipe combines the toasted goodness of granola along with apple, banana, and thick and tangy Greek yogurt to make a wholesome and filling breakfast.
This one is a sure-shot hit. This healthy smoothie is made using refreshing ingredients like ginger, almonds, and green cardamom. Blended along with custard apple and milk to make a fruity treat.
The rich and edgy flavours like ginger and almond make this is a sure-shot hit
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What Is The Least Sweet Smoothie At Mcdonalds
With a total of 27 grams of sugar, this is one of the least sugary smoothies weve found. It has a high calorie count of 540, but Planet Smoothie aptly markets this strain as a meal replacement. Order it for this purpose and you will be safe. McDonalds has yet to create a healthy smoothie.
What foods are good for a morning smoothie?
Green vegetables are high in vitamins and minerals, making them a healthy addition to your morning smoothie. Combine fresh kale with orange or grapefruit juice, fresh herbs, and banana for a cleanse-worthy green smoothie. You can replace the kale with spinach if you like.
What Should You Put In Your Smoothie
While you now know the mix of nutrients necessary to create the ultimate smoothie, you might not know how that breaks down into actual ingredients. To streamline the process, simply choose a mix of ingredients from the below lists until you find your favorite flavor. No matter what you choose, you can look forward to a nutritionally-balanced smoothie that will keep you full for hours on end.
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Breakfast Smoothie Blueberry Muffin Madness
This smoothie tastes just like a blueberry muffin thanks to the addition of oats a classic breakfast food. And yes, you can eat raw oats! They are a great low-glycemic complex carbohydrate.Drink this delicious morning booster right away or store in a travel cup for later. It can keep well in the fridge overnight so you can make ahead for a grab-and-go breakfast.
What Do You Put In A Breakfast Smoothie
- Healthy Fats. Your favorite nut butter, coconut milk, or chia seeds. This makes the smoothie more satisfying and keeps you full between meals. Keep portions in mind I usually add about 1 tablespoon.
- Protein and Fiber Additions. Greek yogurt or your favorite protein powder are easy ways to make breakfast protein smoothies. A tablespoon of oatmeal adds fiber.
- Fruit. Breakfast fruit smoothies are always a crowd-pleasing choice. Strawberries and blueberries are my go-tos. Bananas make smoothies naturally sweet. Mango and pineapple can hide the taste of greens. Unexpected fruits like apples or watermelon can be scrumptious too.
- Vegetables. Spinach, kale, avocado, carrots, and even beets can all be added to smoothies.
- Flavor Additions. Vanilla, cinnamon, honey, maple syrup, and dates are all excellent ways to give your smoothie more flavor.
- Liquid. Unsweetened almond milk is my favorite for smoothies. You can also use juice , a different kind of milk, coconut water, or even plain water.
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What Are The Healthiest Things To Put In A Smoothie
My biggest piece of advice when it comes to what to put in your smoothie is to keep it simple! Pick 1-3 fruits to add, maybe a leafy green such as spinach and then your liquid and protein source. That’s it! Sometimes the healthiest foods are the simplest foods.
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!
How To Make A Fruit Smoothie
An easy fruit smoothie recipe everyone will love! Learn how to make a fruit smoothie that is healthy, delicious and quick to make.
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As the months get warmer, we find ourselves enjoying homemade smoothies pretty much every day. From Mango Smoothies, Blueberry Smoothies, to our Best Banana Smoothie theyre all so refreshing and delicious!
This healthy fruit smoothie is perfect for days when you want to cool off or if you just need a quick healthy breakfast or snack.
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Can A Smoothie Replace A Meal
While eating a smoothie as a meal could be a healthy option, in order to make it nutritious, its important to make sure the smoothie contains a mix of foods that would be similar to a meal, says Andrews. If someone just blends up some fruit, I wouldnt say thats an adequate meal, he says. But add vegetables, seeds or nuts, kefir or yogurt and possibly some protein powder, and this would be similar to foods that make up a meal.
A well-rounded smoothie usually has 1 to 2 tablespoons of fat, 1 cup of fruit, a handful or two of greens and 1 cup of protein, Hammer says. How much you eat depends on what else youre eating that day, as well as how youre eating your smoothie as a meal or as a snack notes Andrews.
To make one of Andrews favorite breakfast smoothies, combine 1 cup frozen blueberries, 1/2 frozen banana, 1/2 cup frozen cauliflower, 1 to 2 leaves of kale, 1 to 2 cups of unsweetened non-dairy milk, 1 to 2 spoonfuls of mixed seeds , 1 scoop hemp protein powder and some granola.
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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The Secret To Healthy Breakfast Smoothies
The formula for a healthy smoothie needs to have one ingredient of each of these categories:
- protein
- healthy carbohydrate
- fiber in the form of fruit and vegetable
Many delicious smoothies are all fruit and thus high in sugar and carbs and not very healthy at all.
On the other hand, many healthy smoothies are all veggies and powdered superfoods and not yummy at all, plus, super expensive.
So how can we achieve the best of both worlds? Healthy AND yummy breakfast smoothies at the same time?
Its much simpler than you think. Just follow the formula and youll nourish your body through and through. No need for expensive superfoods, unless you love them in your smoothies of course
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What Types Of Smoothies Should You Avoid
This all depends on what your goals are. As a general rule of thumb, Mitsios says that you should steer clear of smoothies that contain excessive sugar due to frozen yogurt, sugary yogurt, or high-glycemic-index fruit . Smoothies with these bases cause sugar levels to spike, which can lead to a blood sugar spike and quickly becomes a recurring pattern, causing even more sugar cravings throughout the day.
Maeng adds to this, noting that store-bought smoothies can be too high in carbs or fat. “Sometimes it has added sugar which is totally not necessary,” she adds. “In order for you to fuel yourself properly, balanced macronutrients are the key.”
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Can I Freeze These
If youd like to freeze a blended smoothie, I suggest pouring it into a silicone ice tray and storing it that way until its frozen into solid cubes. Then, transfer the cubes to a freezer bag and seal it. Thaw out your smoothie in the fridge and stir or shake it very well before serving. Frozen smoothies last for up to 3 months.
You also have the option of freezing your smoothie directly in the Mason jar. If you do this, you must leave some extra space inside the jar for expansion. Otherwise, theres a good chance it will shatter while the smoothie freezes.
Are Smoothies Good For Kids
“Smoothies can be a nice option for kids since they’re simple to make and give parents the opportunity to incorporate foods that their child may otherwise not eat,” says Sassos. Even if your kid makes a face at even the idea of spinach, he’ll probably love a “green monster smoothie” , especially if there are a few banana chunks in there to naturally sweeten it up. Another reason smoothies are great for parents is that you can make them ahead of time , or take the along in a spill-proof cup for a healthy between-games Saturday snack.
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Vegan Nutty Super Grain
An interesting and healthy smoothie you can find at Smoothie King is the vegan nutty super grain.
This smoothie has high quality ingredients like bananas, almond milk, apple juice, peanut butter, 100% cocoa, and organic plant-based protein.
Its got 520 calories, 19 grams of protein, and 7 grams of fiber to get you through the day.
Blood Orange Strawberry Smoothie
The sweet-tart taste of the blood orange juice is a fantastic base for a variety of drinks. One of the best ways to enjoy that taste is in the blood orange strawberry smoothie.
This recipe is a great choice for a spring brunch and you’ll love how the two fruits play off each other. The blend is rounded off with smooth yogurt, sweet honey, and a few ice cubes, so it’s as easy as any other smoothie.
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Whats The Problem With Smoothies
There are a number of benefits from consuming smoothies, they increase fibre intake, contribute towards our 5 a day, boost our vitamin C levels and may help with conditions like high blood pressure.
However, when we blend or juice fruit, were breaking down the plant cell walls and exposing the natural sugars within. This effectively turns the sugars into free sugars, the type we are advised to cut back on.Free sugars may lead to dental decay, provide excess calories and cause a rapid rise in blood sugar levels. For these reasons its best to enjoy your smoothie with other food, ideally at mealtimes, and to limit the number of glasses you consume. Smoothies and juices only count as one of your five-a-day, regardless of the number of different fruit or vegetables used or the number of glasses you drink.
Check out our handy infographic for guidance on what counts as 1 of your 5 a day.