Smoothies can be so nutritious and refreshing on a hot summer day. Many commercial smoothies are overly heavy in carbs and sugars and too low in protein and fibers. Attention to the carb to protein ratio (and fiber content) in your smoothie can help you control appetite, aid in post workout muscle recovery and improve energy levels.
A game plan for a well balanced smoothie-
- Start with a fibrous whole fruit or two (not juice!)-mango, apple, banana, berries, peach, nectarine, melon, pineapple, kiwi, cherries, etc
- Add a protein option-2 Tbsp nut butter, 1/4-1/2 c tofu, 14-28 g protein powder, 3-5 oz greek yogurt
- Add a nutrition powerhouse item -1-2 Tbsp chia or flaxseed, 1/8-1/2 avocado, 1/4-1/2 c oats/oat bran, 2 Tbsp wheat germ
- Go with a splash or more of an antioxidant boost-1/4- 1 c spinach, beet, carrot, celery, pumpkin, kale or 1 tsp-2 Tbsp ginger, cinnamon, mint, turmeric, cocoa powder
- Add 1/2-1c liquid -almond or cashew milk, soy milk, milk, coconut water
- Add ice if desired and blend-
Banana/Almond Butter smoothie-1 Banana, 2 Tbsp peanut butter, 1/2 c greek yogurt, 2 stalks celery, 1 c soy milk
Peachy Power smoothie-1 Peach, 14 g protein powder, 2 Tbsp chia seed, 1/2 c spinach, 1/3 yogurt, 1 c almond milk
Berry Good smoothie-1 c Berries, 3/4 coconut water, 5 oz greek yogurt, 1/4 c beet, 1 1/2 Tbsp flaxseed
Enjoy your summer smoothies!
-Andrea Conner MPH RDN CDE, Wellbody Nutrition and Fitness