Making a Healthy SmoothieJanet Noe
A well made smoothie is a delicious, simple and quick way to get in servings of fruits, veggies and protein. They are a favorite “on-the-go” breakfast for a lot of folks and can help keep you away from donut shops and drive throughs where you may be tempted to load up on empty carbohydrates. A well concocted smoothie made with natural, nutrient dense ingredients are a great source of vitamins and fats for complete nutrition. Dietary fat assists the body in absorbing vitamins and nutrients.
However, there are some things you could be doing that are limiting or working against nutritional benefits. So today we’ve got some do’s and don’ts when it comes to concocting a truly healthy smoothie.
What to avoid using in a smoothie
- Store bought fruit juices which are typically laden with sugars and sometimes even high fructose corn syrup
- Ice cream and sherbert
- Chocolate syrups and powders
- Milk that comes from cows treated with hormones and antibiotics
- Commercial peanut butter (avoid ones with additional sweeteners and hydrogenated oils
What to choose when making a smoothie
- Fresh and frozen fruit
- Fresh vegetables
- Yogurt (organic, Greek, homemade)
- Fresh fruit and veggie juices either extracted from a juicer or squeezed
- Almond and coconut milk or organic cow’s milk
- Fermented beverages like kefir and kombucha
- Local honey, pure maple syrup
- Raw nuts and nut butters
- Hemp seeds and/or protein, chia and flax seeds
- Cacao, aloe vera, spirulina
- Herbs and spices like cinnamon, ginger, nutmeg, cayenne, mint, etc.
Don’t forget the greens! Smoothies are a great way to reap the nutritional rewards of greens. Spinach, kale, collard greens, parsley, dandelion greens and watercress are all great choices and pair really well with fruits like apples, pears, bananas, mangoes and avocados. For those of you who really struggle getting those greens into your diet, this is the perfect option!
We’ve gathered up some links to several smoothie recipes to give you some inspiration. . .