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
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!
Master Your Blending Technique
First things first: Having a good blender will make your job easier and your smoothie smoother. Plain and simple. Yet, if you dont have the funds to rush out and purchase the top-of-the-line smoothie blender, dont let that stop you. These blending tricks will help you get the texture, taste, and look you want.
Blend in sections for the smoothest of smoothies. Jason Vale in his book Super Blend Me!, recommends blending your ice first as a key first step to make sure your smoothie ingredients are chilled. I agree that the right temperature smoothie matters, but I dont always blend my ice first. If I want to make a smoothie that will sustain me longer, I add chia seeds. In this case, I add my liquid and just let the seeds soak right there in the blender for about 20 mins. This softens them prior to adding the other ingredients and ice.
Heres a trick to blending greens: blend them a lot! If I am blending kale, I first remove the center stem which is dense and bitter. I blend the kale leaves in my liquid first because they take longer to break down into tiny pieces. If you skip this step, you may end up chewing your not-so-smooth smoothie. Baby kale and spinach are easier to blend and may be a good choice if you are just starting.
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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.
S To Make A Great Smoothie Every Time
Refreshing, quick, nutritious, and delicious.
The smoothie has exploded in popularity in the past decade with no sign of this fuel-packed delight going anywhere anytime soon. It is a great choice for health-conscious, busy people. Its also a great choice for those who dont like health food because you can easily hide all kinds of nutrients in your blended treasure.
Smoothies help us pack in the nutrients that God gave us to thrive. If you want to taste them or mask them, it’s up to you. Making a low-sugar smoothie is as easy as substituting a few ingredients.
And God said, Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. Genesis 1:29
Although you can purchase smoothies in many places, the health content when purchasing can be questionable. I would like to encourage you to try incorporating smoothies into your home routine.
Here are a few tips to make this process easy and rewarding:
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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.
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.”
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Blending The Perfect Protein Smoothie
Now that you know what kind of protein powder you want to add to your smoothie, it is time to make the perfect beverage! There are several key ingredients that go into every healthy smoothie, and while you can mix and match different fruits, vegetables, and liquids, by sticking to this easy sheet you will always have maximum nutrition in your beverages.
Fruit: Every good smoothie starts with fruit. You can use fresh fruit or frozen fruit, and you can use any kind of fruit you want. I recommend starting with one cup of either strawberries, blueberries, bananas, mangoes, pineapples, cherries, or peaches.
Vegetables: Veggies are the next most important thing to add. Almost everybody I know adds at least a handful of spinach or kale into their smoothie to add a healthy portion of antioxidants. The best thing about using low-key vegetables like spinach is that they are virtually flavorless when mixed with fruit.
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Protein: Now it is time to add your protein. If you are going with protein powder, be sure that you add the appropriate amount of powder based on your own needs and your packages instructions. I suggest a quality almond protein, hemp protein, peanut protein, egg white protein, soy protein, or any other similar protein powder.
If you are not using protein powder, I recommend always putting about half a cup of Greek yogurt into your smoothie. Youll get roughly 12 grams of protein with every half cup.
There’s A Reason Smoothies Are Loved By Health Freaks Around The World They’re Easy
- Smoothies are the perfect and quickest breakfast health drinks.
- You can add almost anything to a smoothie.
- Adding cinnamon to your smoothie can help burn fat faster.
There’s a reason smoothies are loved by health freaks around the world. They’re easy-to-make and are a quick breakfast fix for people who are usually pressed for time in the morning. They’re the perfect recharge drinks for your post-workout meals and smoothie recipes are very amenable to all kinds of fresh and healthy ingredients, from berries to fresh fruits, vegetables, protein and oat powders, as well as healthy nuts and seeds. Smoothies are preferred drinks for people looking to lose weight because of the easily modified nature of the drink.
Apart from adding nutritious superfoods to your breakfast smoothie, you can also add the following fat-burning foods to attain quicker weight loss:
1. Green Tea PowderGreen tea is well known for its weight loss promoting powers. Adding green tea powder to your smoothie can trigger release of fat from your cells, thanks to the catechins present in it. Green tea doesn’t have any overpowering flavor so you needn’t worry about it spoiling the taste either.
Chia seeds help in increasing the satiety factor of your drink, preventing hunger pangs and your need to snack often.
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How To Blend The Best Smoothie
Though calorie needs vary depending on age, weight, hormones, activity levels, and more, as a rule of thumb, most of us do well with snacks that contain fewer than 200 calories a 300- to 450-calorie breakfast would cover most adults needs. Heres how to get the most nutrition without driving the calories sky high.
Should I Add Protein Powder To My Smoothie
Posted on – Last updated: November 19, 2021
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Are you a smoothie fanatic? If you love smoothies and drink them on a regular basis, you have probably asked yourself the question, should I add protein powder to my smoothie? And the truth is that it definitely cant hurt. However, there are a few important things to know about protein and smoothies.
If you want to drink a smoothie as a replacement meal, whether for improving your diet, losing weight, or getting more muscular, you need to have the proper ingredients. You cant just drink protein powder and expect to get healthy. You also need to add vegetables, fruits, and other healthy ingredients.
In this article, we will go over how to properly add protein powder into your smoothie and how to create the ultimate smoothie with all the best ingredients. Protein powder in your smoothie can definitely be a huge bonus, but you must learn how to do it right.
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Try Coconut Sesame And/or Olive Oil
Similar to avocado, plenty of popular oils like sesame, coconut, and olive oil are chock full of heart-healthy fats, which help stabilize blood sugar and keep you feeling full longer. Plus, they give an unexpected silkiness to a smoothie, and you only need to add a tablespoon or two for the nutritional benefits.
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.”
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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 book from Preventions Healing Kitchen series. Give these recipes a try, and feel free to tweak and experiment to create your own perfect blend.
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
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One Essential Ingredient All Smoothies Need Is Dark Leafy Greens
One of the easiest ingredients to add to your favorite frozen smoothie recipe is dark leafy greens such as spinach, Swiss chard, and kale. “A smoothie that is all fruit is an unbalanced mini-meal,” registered dietitian Anna Taylor told the Cleveland Clinic. “Grab a big handful of greens, rinse, and add to your smoothie to ensure you’re not missing out on key nutrients,” she said.
According to Verywell Fit, dark leafy greens are not just low in calories, they’re also loaded with “a bonanza of vitamins, minerals, and phytonutrients” including vitamins A and C, folate, calcium, and potassium. Those nutrients aren’t just good for your body, they’re also good for your brain. A study published in Neurology revealed that people who eat at least one serving of leafy greens daily have a slower decline in brain function as they age compared to individuals who don’t consume such veggies .
Need an easy green smoothie idea? Try pairing kale with almond milk, banana, Greek yogurt, pineapple, and peanut butter, suggested Well Plated. Canadian Living takes a simpler route with their greens-packed smoothie, which combines Swiss chard, mango, banana, coconut milk, and honey. Yum!
Design Delicious Smoothie Recipes
Understanding the basic structure of a smoothie is important. Our health coaches put this chart together and I find the visual helpful.
The most important thing to remember is that you need liquid to blend your smoothie. I do this first so I have an accurate measure. I always add greens to my smoothies. If you do not like the taste of greens, start with less. You will see that you can gradually add more without realizing it. Greens are loaded with nutrients and can go unnoticed if you prefer. Then add fruit or avocado and any added nutrients like nut butter, spices, or supplements.
Anything popular will also get scrutinized. Smoothies are no different. It’s been widely criticized for its sugar content. If youre not careful it can be packed with lots of sugar. This is especially true when you buy a smoothie. The good news is thatwhen you make a smoothie yourself, you can control what goes in it.
Here are a few suggestions to lower the sugar content of your smoothie:
Start by evaluating your base liquid. To be honest, water is the best for most smoothies. If you are going for a fruity flavored smoothie, get that flavor from the fruit as opposed to fruit juice. Fruit juice can have added sugars and the fiber is greatly decreased. Sugar-free milk alternatives like coconut milk or almond milk can also be used.
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Beets Add More Than Just A Brilliant Red Color To A Smoothie
Affordable and delicious, the humble red beet is an often overlooked veggie that deserves to be more than just an ingredient in tossed green salads. “They have carotenoids for eye health and nitrates,” registered dietitian Chloe Paddison told Eat This, Not That. “They are well-known to be vaso-dilators, helping to increase blood flow, which helps blood pressure, brain function, and athletic performance,” she continued. A study published in the Journal of Applied Physiology found that when consuming beets, athletes experience an increase in power and speed during training, as well as less muscle fatigue following their workout.
To successfully incorporate beets into a smoothie, you don’t necessarily need to cook them first but you do need to chop them as finely as possible so your blender is able to properly process them, Well Plated advised. Beets also work with a variety of flavor profiles. The Kitchen Girl‘s beet smoothie recipe calls for blending beets with apple, carrot, kale, and ginger, while The New York Times has offered up a flavorful beet smoothie containing orange juice, berries, granola, coconut milk, and honey.