Enjoying a summer smoothie is a great way to boost your intake of nutrients. Of course, if you make it with healthy ingredients. I love smoothies (even in the winter months) and I urge you to enjoy them. My clients love them as a healthy snack after lunch or dinner in place of ice cream. You can also enjoy a nutritious smoothie for breakfast when you are in a rush or on-the-go.
Here’s my formula to build a healthy smoothie:
Fruit: Choose around 1 cup of your favorite fruit. Ok to mix 2 fruits such as ½ banana + ½ cup blueberries or 1 cup assorted berries. Kiwi, pears, watermelon, and apples are also great fruits to include.Try to stick to no more than 1 cup of fruit.
Veggies: Remember to add your favorite veggies to a smoothie. So often we just think fruit, but veggies taste great too and boost your nutrition without unnecessary calories. I love including a combo of vegetables. Try including a 1-cup serving of veggies. Here are some of my favorites– kale, spinach, carrots, cucumber, celery, beets, and parsley.
Liquid: Some options include plant-based nut milks (my favorite is unsweetened almond milk fortified with calcium and vitamin D), fat-free or low-fat milk, yogurt, water, or coconut water. Limit fruit juice, fruit punch, and even sweetened nut milks. Aim for around a cup and ok to mix and match—for example, 4 oz yogurt plus 4 oz low-fat milk. I also love adding some crushed ice. Read labels carefully when buying your favorite plant-based milk so you are sure to buy the unsweetened varieties.
Mix-ins. I love adding a tablespoon of chia or flaxseeds, peanut powder (I love Peanut Butter & Co and PB2), and sometimes vanilla and cinnamon. Adding avocado or nut butter will add calories, so ask yourself: would I rather eat or drink these items. I vote for eating them!
Tip: When ordering a smoothie from a shop, stick to a small (which is often very big!), add greens and crushed ice, and skip the fruit juice.
Portion-control slice of advice: The trick to making a satisfying low-cal smoothie is to make it thick. In this study, researchers from Wageningen University in the Netherlands found that people who drank a frothy 100 calorie milk shake were more full (and satisfied) than those who drank a thinner 500 calorie shake. So, add some more crushed ice for a bigger portion and thicker consistency.
Here’s a favorite smoothie recipe from my book Finally Full, Finally Slim. Enjoy it!
Blueberry-pear smoothie
1 cup fat-free milk, low-fat milk, unsweetened almond milk, or 6 oz low-fat yogurt
½ cup (fresh or frozen) blueberries
½ pear (or 1 kiwi)
½ cup spinach
1Tbsp flax seeds or chia seeds
1 Tbsp peanut powder
1 cup crushed ice or amount desired (depending on the consistency you prefer)
Do you have favorite smoothie recipe you’d like to share? Simply reply to this email.
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