Smoothie recipes fill Pinterest boards and cookbooks. They are often touted as the perfect on-the-go breakfast. And they CAN be. But depending on the ingredients you use, they can also become unhealthy calorie bombs. Starting your day with sugar and saturated fat isn’t healthy even if it comes out of a blender and has a little spinach in it.
Here’s a few guidelines to help you out.
- Use more than just fruit. Add spinach, kale, or carrots.
- If you use yogurt, stick with plain greek yogurt not ones flavored with fruits and added sugars. Avocados are a healthy source of fat and add a great creamy texture to smoothies. Banana’s are good for adding creaminess too.
- Stay away from using juice and full fat dairy products. I love coconut and nut milk!
- Use fresh ingredients. Canned fruit in syrup doesn’t count as fruit in your smoothie. Frozen fruit is a good option. Blueberries and strawberries contain the most antioxidants of fresh berries and may help reduce the build up of cholesterol in the arteries.
- Forget recipes that call for creams, or ice cream, or chocolate syrup.
- Flavor your smoothie with spices like cinnamon, nutmeg or ginger, vanilla or unsweetened cocoa powder.
Experiment and have fun! Here’s my favorite 3 minute power smoothie. It will give you a good place to start.
- 1 cup of frozen organic berries
- 8 oz. coconut water
- 2 oz. nut milk
- ½ cup of spinach
- ½ cup of plant based, non-gmo protein
- (optional: avocado)
- Blend all ingredients and drink up!