...that actually tastes good, and is full of the nutrients you need!
One of the most common questions I am asked is “How do you make a healthy smoothie that tastes good?” That's a fantastic question!
A smoothie can be a nutrient dense snack or meal replacement in a pinch. If you have struggled with smoothies in the past and are never quite sure what to add to make it delicious and actually worth drinking--keep reading. To make a nutrient dense, but delicious smoothie there’s 𝟓 🖐 𝐤𝐞𝐲 𝐜𝐨𝐦𝐩𝐨𝐧𝐞𝐧𝐭𝐬. 1️⃣ Liquid Base
I like using plant based milks because they are less inflammatory for most people but you can use any milk base you choose. Try to choose a plant milk that does not contain carrageenan, additives, or added sugar. Some brands that meet this criteria include: Elmhurst, Califia Farms, New Barn, or Malk.
Non-starchy vegetables like leafy greens, squash, cauliflower etc. are all great ways to add more vegetables to your day but also include many antioxidants, phytonutrients, and minerals.
Fruit adds flavor and texture. If you are aiming for a lower carb smoothie choose lower glycemic fruits. Lower glycemic fruits include: cherries, strawberries, raspberries, blackberries, blueberries, pomegranate seeds, lemon, limes, grapefruit, and kiwi. They contain more fiber and less natural occurring sugars.
Either plant based powders or collagen peptides are a great addition to smoothies for added protein. We need protein to help rebuild muscle, balance blood sugar, and repair cells. If you want to avoid powders try to add hemp hearts or nuts and seeds to your smoothies for an extra protein boost.
5️⃣ Healthy Fats
Healthy fats are so important for not only our brain health but also for hormone health. Aim for 1-2 tbsp per meal of plant based fats like avocado, olives, coconut, and extra virgin olive oil. In a smoothie some healthy fats that work well include flax oil (omega-3's), coconut cream (keeps you full longer and adds creaminess), Nut/seed butters which can add lots of flavor and even a small amount of avocado for a thicker texture. Then you can add in optional flavor boosters if you choose that add additional antioxidants, vitamins, and minerals. ➡️ Here are a few of my favorite combos using this strategy: 🍍 𝐆𝐫𝐞𝐞𝐧 𝐏𝐢𝐧𝐚 𝐂𝐨𝐥𝐚𝐝𝐚: Coconut milk Spinach 1/2 banana 1/2 frozen pineapple Collagen Coconut cream Ginger 🍫 𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐀𝐥𝐦𝐨𝐧𝐝: Almond Milk Peeled summer squash 1/2 frozen banana Almond Butter Flax seed Cacao powder Try some new combos yourself and tag me (@ginajonesrdn) in your creations so I can share! Take a snap shot or save this for later so you can refer back when making a smoothie!
Wishing you health and happiness!