Healthy smoothie recipes can be made from any fruit, which means that there are endless combinations to try.
You can boost it with superfoods or protein add-ins. Superfoods include maca powder and goji berries.
You can also make smoothies using your favorite seasonally available fruits. In addition, smoothies are an excellent way to get more fruits into your diet.
Here are some tips for creating a delicious smoothie.
- Smoothies should contain a balance of sugar, protein, and fiber.
- Adding fruit and juice to your smoothie may cause your blood sugar to spike.
- Try combining apples, carrots, and Greek yogurt with fruit and veggies.
Smoothies can provide your daily needs for vegetables, fruit, protein, fiber, and many vitamins and minerals.
However, not every smoothie is created equal, and that’s important to know since the global smoothie market hit $21.3 billion in 2020 and is expected to reach $34.2 billion by 2027.
According to a professional, a registered dietitian in private practice, the wrong ingredients can make a smoothie more like a sugary soda than a healthy drink.
Check out these tips for blending a healthier beverage and some nutrient-dense smoothie recipes.
Are Smoothies Healthy?
Healthy smoothies can be made with a balanced mixture of ingredients.
The following should be included in a smoothie, according to pros:
* Fruit (one serving)
* One serving of vegetables
* Protein (Greek yogurt source, cottage cheese, silken tofu, etc.)
* Some healthy fat (avocado, flax seeds, hemp seeds, peanut butter, etc.)
* Complex carbohydrates, if desired (oats, chickpeas, sweet potato, etc.)
Protein, fat, and fiber make the smoothie more filling, slowing the sugar release from the fruit into the bloodstream, and preventing a blood sugar spike.
Several health problems, including insulin resistance and diabetes, can be caused by spikes and crashes in your blood sugar.
A smoothie primarily made of juice, syrup, and fruit is less healthy since it contains more calories and spikes your blood sugar levels.
If you are making a smoothie or purchasing one, stay away from the following ingredients:
Juice
In addition to being high in sugar, juice lacks the protein and fat necessary for satiety. A dairy alternative like almond milk is a better alternative.
Honey
Try yogurt instead if you want a thicker consistency.
Agave syrup
Add some vanilla extract and Cinnamon for an added flavor boost without sugar.
Note: There is no good or wrong time to drink a smoothie. During the day, they can be eaten as a snack between meals to stave off hunger.
Sandra Markson, MPH, a Dallas-based RD, says smoothies make a good light breakfast if you exercise in the morning or don’t have much appetite.
The calorie content for a smoothie may range vastly, ranging from 300 to 500 calories for homemade smoothies to 800 or more calories for store-bought blends.
Homemade smoothies have the most nutrients and are lower in calories and sugar.
To Get You Started, Here Are Some Dietitian-Approved Healthy Smoothie Recipes.
1. Orange mango creamsicle smoothie
Ingredients:
- 1 cup peeled Cara Cara oranges
- 1/2 cup frozen mango
- 1 cup ice
- ¼ cup plain Greek yogurt
- 1 cup water or almond milk
- 1 scoop of vanilla protein powder
- 1 tsp. vanilla extract
Calories: 400-500
This smoothie contains a ton of immune-supporting vitamin C because of the oranges.
Greek yogurt and protein powder offer an abundance of protein that will help you maintain and grow muscle while keeping you full for longer.
2. Nutty Apple Smoothie
Ingredients:
- 1 small green apple
- 1 small carrot, grated
- 2 tbsp. Oats
- ½ cup water
- ⅓ cup vanilla Greek yogurt
- 1 heaping tsp. peanut butter
- ⅓ cup ice cubes
Calories: 280-325
Due to the inclusion of carrot, oats, and apple, this smoothie contains an astounding 8.3 grams of fiber.
Fiber-rich foods help regulate blood sugar levels and digest more slowly, which helps prevent hunger sensations.
3. Chocolate-Covered Raspberry Smoothie
Ingredients:
- 1 ¼ cup unsweetened vanilla almond milk
- 1 scoop of chocolate protein powder
- ½ frozen banana
- ½ cup frozen raspberries
- 2 tbsp. Shredded coconut
- 1 tbsp. cocoa powder
- Pinch of Cinnamon
Calories: 350
This dessert-inspired smoothie has a decadent flavor, but it’s filled with nutritional components.
In terms of fiber, one of the most abundant fruits is raspberries. Medium-chain triglycerides, a type of beneficial fat found in coconut, have been demonstrated to lower “bad” LDL cholesterol and aid in slight weight loss and fat burning.
4. Spiced Kiwi Smoothie
Ingredients:
- 1 ¼ cup unsweetened vanilla almond milk
- 2 scoops of vanilla collagen peptides (a supplement found at most groceries)
- 1 chopped frozen kiwi
- 1 cup frozen cauliflower
- 1 tbsp. Cashew butter
- ½ tsp. turmeric
Calories: 350
16.6 micrograms of the bone-strengthening vitamin K, or 18.4% of the RD for women and 13.8% for men, are found in one cup of cauliflower.
Turmeric, meantime, possesses well-researched anti-inflammatory and antioxidant properties:
According to a 2017 assessment, it might even aid lessen muscular discomfort after exercise, promoting and hastening recovery.
5. Banana-Berry Chia Smoothie
Ingredients:
- Frozen mixed berries, 1 cup
- ½ banana
- Take one tablespoon. Seeds of chia
- ¼ cup plain nonfat yogurt
- ½ cup water
- Optional: small handful of ice cubes
Calories: 360
Antioxidants, which help to prevent heart disease by lowering inflammation and “bad” LDL cholesterol, are abundant in strawberries.
Chia seeds provide a satisfying combination of protein, fiber, and omega-3 fatty acids, which are suitable for the heart.
Various chemicals present in chia seeds have been linked to anti-aging, anti-cancer, and cardioprotective properties, according to a 2016 review.
6. 6 Of C Smoothie
Ingredients:
- Collagen protein powder, 1 scoop
- Use 1 tablespoon. Cocoa powder
- ¼ tsp of Cinnamon
- ¼ tsp of Cardamom
- Use 1 tablespoon. Almond butter (or other unsweetened nut butter)
- 1 tsp. MCT Oil
- Take one teaspoon of moringa powder
- Sweeten with 10 drops of liquid monk fruit
- ½ cup of frozen cauliflower
- A small green banana
- ⅔ cup unsweetened coconut milk
- ½ cup ice cubes
Calories: 325-375
Furthermore, this powder made from the moringa tree leaves may also decrease cholesterol.
Additionally, it has diuretic properties, which might lessen bloating.
7. Blueberry Basil Smoothie
Ingredients:
- 1 cup blueberries
- ½ banana
- Large handful of spinach
- A small handful of fresh basil
- ¼ – ½ avocado
- 1 scoop of vanilla protein powder
- ½ cup milk of choice
Calories: 450
Because blueberries are a good source of polyphenols, which are known to reduce inflammation and oxidative stress and lower the risk of many chronic diseases like cancer and heart disease, many prefer this mixture.
Additionally, spinach has a lot of carotenoids, which are turned into vitamin A and boost immune and visual health.
B vitamins are abundant in avocados, which improve how well your body uses the food you eat for energy and absorb essential minerals like vitamins A, D, E, and K.
Conclusion
- When made with whole fruit and vegetables and a balanced blend of protein, fiber, and healthy fats, smoothies can be a healthy addition to your diet.
- Fruits contain fiber, which helps prevent blood sugar spikes.
- Compared with store-bought smoothies, homemade smoothies usually contain fewer calories since they don’t contain sweetened juices or other added sugars.
- According to dietitians, Greek yogurt, protein powder, nut butter, and complex carbohydrates make healthy, filling smoothies.
