Healthy Smoothies

Smoothies can taste great, but they are not all healthy!

I have tried and like some fast food smoothies, but was not aware of all the added sugar or preservatives they include.  Trying to control my sodium intake, I found that some of the foods that were lower in sodium also contain extra sugar. Trying to maintain a healthy balance and not create a new sugar problem, or diabetes, I found better options in smoothies.  Fresh homemade smoothies are easier to control.  They are what you put into them!

Disclaimer:    Anyone with food allergies, please adjust recipes

as needed.   Any health, dietary or nutritional

suggestions I share are based on my personal

experiences only, and are not meant to apply in all

cases.  I am not a medical or nutrional professional!

The basic ingredients of a healthy and great tasting smoothie are simple and can meet most of your daily nutritional needs.  With the right ingredients, one smoothie can provide the protein and vitamins you need for one or two meals.

Basic Healthy Smoothie

Preparation time:  2-3 minutes       Blend:  10-15 seconds

In blender or food processor  (I have a very useful Ninja blender that I use several times a week and easily handles the frozen fruit), place smoothie ingredients and pulse, then puree until the smoothie is mixed.  It usually takes me about 5 minutes to create a healthy smoothie.

Smoothie Base:  Amounts can be adjusted to your taste and preferences.

1 cup vanilla soy milk (or your preferred milk)

1 banana (fresh or frozen chunks for colder smoothie)

1/4-1/2 cup of Greek or regular yogurt (I use fat free)

2 Tablespoons peanut butter

Add proteins such as wheat germ (1-2 Tablespoons)

Add fresh or frozen fruits or veggies (don’t worry, you don’t taste the veggies!)     1/4 cup frozen berries, peaches, shredded carrots, etc.

Blueberry Spinach Smoothie

Blueberry Spinach Smoothie

For Spinach Smoothie:   Add 1 cup fresh spinach

For Pumpkin Smoothie:   Add 1/2 to 1 cup canned pumpkin

and 1 Tablespoon pumpkin pie spice

(works with or without the peanut butter)

For Blueberry Smoothie:  Add 1/2 cup fresh or frozen blueberries

and 1 teaspoon vanilla (if not using vanilla

flavored milk or yogurt)

Helpful Tips:

  • Frozen ingredients will give the smoothie a milk-shake consistency.
  • Before you freeze banana, cut in smaller pieces since the blender cannot work with a whole frozen banana!
  • I use vanilla soy milk. It adds another layer of flavor to all smoothies.
  • Honey or non-sugar sweeteners can be used if you must, but I’ve never found that I needed them.
  • Mix and match your own combinations!  Don’t be afraid to experiment.  Add some shredded carrots to the pumpkin smoothie, and it will still taste like pumpkin pie!

Let us know what combinations you come up with!


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