Smoothies make an ideal go-to meal or snack, especially in summer and are a great way to pack in nutrients; but with so many options, knowing exactly what to add can be tricky. Use Health Fitness Revolution‘s list below as a guideline when blending up your next healthy smoothie:
Pour in 1-2 cups as your first component. The more you add, the thinner your smoothie will be. A little less is better as you can always add more.
- Water– to ensure unaltered taste, water is a safe pick and another way to get your dose of H2O!
- Milk– soy, skim, almond, or coconut milk – choose the unsweetened (vanilla) version – if combined with flavored protein and other add-ins, this won’t affect taste too much.
- Juice– orange or apple are usually preferred, but try another if you’re feeling adventurous. Just be sure to watch the sugar content, and go for juice from concentrate!
- Coconut Water– for a tropical touch (and extra electrolytes)
- Green Tea– antioxidant-rich and almost flavorless
Go for a scoop of whey, soy, hemp, or spirulina for a satisfying smoothie, especially if it’s a meal. There are all kinds of flavors, so choose based on your smoothie style. Flaxseed, wheat germ, or chia seeds are also excellent options for extra fiber or turning it into a lighter snack! We wrote an article about the different types of Protein here.
Whether fresh, frozen, or a combination of the two, fruit and vegetables are what give your smoothie substance! Experiment with the following:
- Creamy fruit (1-2): half a banana (works as a base), mango, pear, peach, avocado
- Non-creamy fruit (1-2): berries, pineapple cubes, melon, apples, grapes, dates, and any others you’d like to try – can’t go wrong with fruit!
- Vegetables (pick one): spinach, kale, carrot; less common ones (but certainly nutritious!) include sweet potato, squash, and cucumber.
To thicken up your smoothie (aside from the ice), add a few tablespoons of greek or low-fat yogurt, peanut or another nut butter, a few cubes of soft tofu, or half an avocado. Each of these are nutritious and protein-packed – add more than one and you’ll have a smoothie that tastes more like a milkshake!
Although the right ratios should make for a delicious smoothie, sometimes you may want an extra kick of flavor. Add a bit of honey, cinnamon, cocoa powder, vanilla essence, or grated nutmeg depending on the taste you’re going for. Just remember, a little goes a long way!
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