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 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! I also frequently hear people say that smoothies don’t keep them full. The likely culprit of this is that it was improperly balanced. The solution?? Read below!
So what are the key components of a healthy smoothie?
✔ Choose the right liquid base. This should NOT be juice, which is pretty much straight sugar (albeit a natural source, but still). Instead, choose unsweetened plant-based milks such as almond, flax, coconut, or organic soy milk, which are all lower in sugar. Coconut water works well also!
✔A mix of veggies + fruit. Fruit-only smoothies will again be higher in sugar, so having a balance of fruits & veggies will help balance this out. Some of my favorite veggies to include in smoothies are leafy greens, frozen cauliflower and zucchini. They blend in super well and don’t have an overly dominating flavor so you can barely taste them!
✔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, which can be added in endless combinations.
✔Adequate protein, which will 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 6 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!
Serves 1
Ingredients:
½ cup frozen blueberries
½ frozen banana
½ of an avocado
2 large handfuls spinach or kale
1/2-3/4 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!
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
pinch of black pepper (to aid the turmeric absorption)
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 :)
Serves 1
Ingredients:
½ frozen banana
½-1 cup frozen cauliflower florets
2 Tbsp cashew butter (this really helps give it a “cookie dough” flavor)
¾ cup unsweetened vanilla almond milk (or other plant-based milk)
1-2 scoops desired vanilla protein powder or collagen peptides
½ tsp cinnamon
1 Tbsp maca root powder
2 Tbsp cacao nibs
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!
Serves 1
Ingredients:
½ frozen banana
½ green apple, core removed
2 large handfuls spinach or kale
½ of an avocado
1 tsp dried spirulina powder
1/2-3/4 cup unsweetened vanilla almond milk
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!
Nutty Pineapple Smoothie
Nut butter pairs SO well with tropical fruits! The combination of peanut butter and pineapple is my favorite, but you can experiment using other varieties as well.
Serves 1
Ingredients:
½ cup frozen pineapple chunks
½ frozen banana
1-2 large spoon fulls of natural peanut butter
2 large handfuls leafy greens of choice
1/2-3/4 cup of desired unsweetened vanilla almond milk (or other plant-based milk)
1-2 scoops of your favorite vanilla protein powder
(optional) 1-2 Tbsp ground flax, chia or hemp 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!
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!
Serves 1
Ingredients:
½ cup frozen mixed berries
½ frozen banana
2 Tbsp almond butter (or other desired nut butter)
2 large handfuls of desired leafy greens
1/2-3/4 cup of desired unsweetened vanilla almond milk (or other plant-based milk)
1-2 scoops vanilla protein powder or collagen peptides
(optional) 1-2 Tbsp ground flax 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!