What makes a healthy smoothie? (Recipes inside)

Summer time = Smoothie time! 🍓☀

Do you have any go-to smoothie recipes? I have about 3-4 that I frequently rotate between, and a few that I make only certain times of the year. 

What I love about smoothies is they are cold & refreshing (so perfect for hot days), and if made right they can be packed with essential fiber and nutrients. Also, because they are liquid, the nutrients from them get absorbed into the blood stream quicker than solid food, making them perfect post-workout fuel.

But the key word with smoothies is making them RIGHT. Many popular pre-made smoothies or those purchased at restaurants can have more sugar than a candy bar and more calories than a soda, and with little fiber. NOT GOOD!

So what are the key components of a healthy smoothie? 

#1 is that juice should NOT be the liquid base, since this quickly racks up the sugar content. Instead, healthier options include unsweetened plant-based milks such as almond, flax, coconut, or organic soy milk, which are all lower in sugar

A mix of veggies + fruit. Fruit-only smoothies aren’t terrible, but again will be higher in sugar. Some of my favorite veggies to include in smoothies are frozen cauliflower and leafy greens. They blend in so well and without an overly dominating flavor! 

A healthy fat source. Fat will help stabilize your blood sugar and keep you fuller for longer. I love to add in avocado, coconut, and nut butters into my smoothies 

Adequate protein, to help meet all the macros, promote satiety, and support muscle synthesis and repair. I love Garden of life organic grass fed vanilla whey protein powder but am also a huge fan of Vital proteins collagen peptides and Orgain plant-based protein powders 

Added nutrients from things like herbs, spices, flax & chia seeds, maca powder, and spirulina. These all will boost the nutritional value of your smoothie significantly and blend in well

So, I’m sharing 5 of my favorite nourishing & delicious smoothie recipes that meet all of the above criteria and that I can guarantee you will enjoy! Get ready to get blending! :)

Creamy Blueberry Avocado Smoothie

You’ll never guess that there’s hidden greens in this creamy smoothie! Its the perfect combo of protein, high-fiber carbs, and healthy fats that will leave you wanting more!

You’ll never guess that there’s hidden greens in this creamy smoothie! Its the perfect combo of protein, high-fiber carbs, and healthy fats that will leave you wanting more!

Serves 1

Ingredients:

·         ½ cup frozen blueberries

·         ½ frozen banana

·         ½ of an avocado

·         2 large handfuls spinach or kale

·         ~3/4 cup of desired unsweetened vanilla plant-based milk (I used almond milk)

·         1-2 scoops desired vanilla protein powder or collagen peptides

·         Sprinkle of cinnamon (optional)

Place all ingredients into a blender (I love the Ninja) and blend until smooth. Adjust milk amount to match desired consistency

Tropical Turmeric Smoothie

You’ve likely heard about the anti-inflammatory and anti-oxidant properties of turmeric, but did you ever think about using this powerful ingredient in a smoothie?? I promise you, it it delicious!

You’ve likely heard about the anti-inflammatory and anti-oxidant properties of turmeric, but did you ever think about using this powerful ingredient in a smoothie?? I promise you, it it delicious!

Serves 1

Ingredients:

·         ½ cup frozen mango slices

·         ½ frozen banana

·         ½ cup full-fat coconut milk

·         1-2 scoops vanilla protein powder or collagen peptides

·         ½ tsp ground turmeric

·         1 Tbsp chia seeds

Place all ingredients into a blender and blend until smooth. Adjust milk amount to match desired consistency. Pour into a glass or bowl and enjoy!

“Better than Cookie Dough” Cauliflower Smoothie

Cauliflower & Cookie Dough being used in the same sentence?? better believe it! Frozen grilled cauliflower from #traderjoes blends in so well in this recipe. The optional Maca powder is an adaptogen that help support balanced hormones and mood. Combined with frozen banana, nut butter & cinnamon, the end result is a thick, deliciously frosty treat…with loads of health benefits! Feel free to sprinkle with cacao nibs for a sweet touch :)

Cauliflower & Cookie Dough being used in the same sentence?? better believe it! Frozen grilled cauliflower from #traderjoes blends in so well in this recipe. The optional Maca powder is an adaptogen that help support balanced hormones and mood. Combined with frozen banana, nut butter & cinnamon, the end result is a thick, deliciously frosty treat…with loads of health benefits! Feel free to sprinkle with cacao nibs for a sweet touch :)

Serves 1

Ingredients:

·         ½ frozen banana

·         ½-1 cup frozen cauliflower (I love the grilled kind at Trader Joes)

·         2 Tbsp desired nut butter such as cashew, almond or peanut butter

·         ¾ cup desired vanilla protein powder or collagen peptides

·         ½ tsp cinnamon

·         1 Tbsp maca root powder (optional)

·         1 Tbsp cacao nibs (optional)

Place all ingredients except cacao nibs into a blender and blend until smooth. Adjust milk amount to match desired consistency. Pour into a glass or bowl and top with cacao nibs. Enjoy!

“Green Machine” detox smoothie

Not your typical “green juice”! This smoothie is packed with FIBER and healthy fat, 2 essential components to any healthy smoothie. It’s got just the right amount of sweetness and the spirulina it contains helps give it that bright green color while supporting your body’s natural ability to detox. It will be a new favorite go-to for sure!

Not your typical “green juice”! This smoothie is packed with FIBER and healthy fat, 2 essential components to any healthy smoothie. It’s got just the right amount of sweetness and the spirulina it contains helps give it that bright green color while supporting your body’s natural ability to detox. It will be a new favorite go-to for sure!

Serves 1

Ingredients:

·         ½ frozen banana

·         ½ green apple

·         2 large handfuls spinach or kale

·         ½ of an avocado

·         1 tsp dried, powdered spirulina

·         ¾ cup desired vanilla protein powder or collagen peptides

·         1-2 scoops desired protein powder or collagen peptides

Place all ingredients into a blender and blend until smooth. Adjust milk amount to match desired consistency. Pour into a glass or bowl and enjoy!

Almond Berry Smoothie

Who knew nut butter blended in with smoothies so well? You will love the nutty flavor that get combined with sweet berries + banana and (hidden) greens!

Who knew nut butter blended in with smoothies so well? You will love the nutty flavor that get combined with sweet berries + banana and (hidden) greens!

Serves 1

Ingredients:

·         ½ cup frozen mixed berries

·         ½ frozen banana

·         2 Tbsp almond butter (or other desired nut butter)

·         2 large handfuls spinach or kale

·         ~3/4 cup of desired unsweetened vanilla plant-based milk

·         1-2 scoops vanilla protein powder or collagen peptides

·         1-2 Tbsp ground flaxseeds (optional)

Place all ingredients into a blender and blend until smooth. Adjust milk amount to match desired consistency. Pour into a glass or bowl and enjoy!

So there you have it! Each are unique, nourishing, and delicious in their own ways. Which one sounds best to you? I’d love to hear your feedback!