Are you looking for a quick and healthy breakfast, lunch, dinner, or snack? Then look no further than a smoothie — Not a smoothie you buy from a store but one you create yourself. Many smoothies you buy at shops or stores have extra sugar or additives you don’t need or want for optimal health.
Smoothies are super ways to include nutrients into an easy-to-make drink! In order to build a healthy smoothie you just need a few basic ingredients. There are plenty of optional ingredients as well so each smoothie can be delicious and varied so you don’t get bored! You want to include the 3 basic macronutrients of proteins, carbs, and fats plus fiber in order to satisfy your hunger, keep you full longer, and supply a healthy meal or snack.
Fruits and vegetables
If you have a hard time including the amounts of vegetables and fruits necessary for a healthy diet, smoothies are a great way to consume them. You can add a handful or so (about ½ – 2 cups) of leafy green vegetables to your smoothies to bump up the nutritional value. This is a super way to get your veggies especially if you don’t like the taste of greens and/or are preparing smoothies for children. If you’re new to adding greens, begin with a small amount (1/4 –1/2 cup) and gradually increase to 1 – 2 cups. Spinach is probably the mildest flavor. When you add other ingredients such as fruit, you won’t taste the greens at all. Fruits do add sweetness but don’t go overboard – try to limit fruit to ½ – 1 cup.
Options: Green or red apples (red will be sweeter), arugula, kale, spinach, banana, berries, mango or pineapple or coconut adds a tropical twist, sweet potato, squashes like zucchini or butternut
Protein power
Protein is important to include at meals and snacks to help build cells and tissues and it supports brain function.. Some people include protein powders but be sure to read the labels since some have additional sugar or additives you probably don’t want. Nuts and seeds (or milk from them) are other ingredients to add protein.
Options: almond butter or milk, other nut butters, coconut milk, unsweetened coconut or almond yogurt, unsweetened protein powders such as hemp, pea, or grass-fed whey (if you tolerate whey), hemp seeds or hemp milk, collagen powder, oats (if not sensitive)
Fat keeps you full
Healthy fats help you stay fuller longer, help to reduce inflammation, improve absorption of nutrients, and support brain health. Plus adding a healthy fat helps make your smoothie richer, creamier, and tastier.
Options: chia seeds, coconut oil, avocado, hemp seeds, nuts, nut butter
Fiber for digestive health
Fiber helps your digestive system by keeping you regular and also helps you remain fuller longer. It also can regulate blood sugar which can help prevent sugar crashes.
Options: chia seeds, flax seeds, spinach and other greens, beets, cauliflower, fruit
Smoothies are a filling and satisfying meal or snack. Experiment with some different flavors this week! If you’d like help in figuring out how to have a healthier lifestyle, contact me here for a free 30 minute consult.
