Guide to Making Healthy Smoothies
Smoothies make delicious grab-and-go breakfasts or snacks while increasing your intake of antioxidant-rich fruits and vegetables. A common question I get from clients is recipes and instructions on how to make healthy smoothies and shakes. Here is a simple guide I've created to help you create an endless variety.
1. Start by choosing one of the following (1 cup serving)
Coconut Water (45 calories)
Skim Milk, or non-dairy milk such as almond or soy (35-80 calories)
Fresh Squeezed Orange Juice (120 calories)
Fresh Squeezed Apple Juice (120 calories)
Plain Greek Yogurt (~130 calories)
Water (0 calories)
2. Choose one of the following (1 large handful/1 cup packed serving)
Spinach
Kale
Collard Greens
Romaine
3. Choose two of the following (1 cup serving/1 piece)
Calories will vary from 14 (celery) to 110 (banana)
1 Apple
1 Banana
1 cup Strawberries
1 cup Blueberries
1 Orange
1 cup sliced Cucumber
1 kiwi
1 cup pineapple
1 cup melon
1 cup chopped celery
1 cup peaches
1 pear
1 cup mango chunks
1 cup pineapple slices
If fruit is frozen, no need to add ice. If using fresh fruit, add 6-7 ice cubes.
Smoothie Recipe 1:
½ cup orange juice, ½ cup water
1 cup kale
1 cup strawberries
1 banana
ice
Calories: 270
Smoothie Recipe 2:
1 cup almond milk
1 cup kale and 1 cup spinach
1 small peach (or 1/2 cup frozen mango chucks)
1 banana
ice
Calories: 280
Here are a few additional ingredients to add that increase calorie and nutrient content:
Chia Seeds
Flaxseeds
Peanut or Almond Butter
Goji Berries
Spirulina
Avocado
Whey Protein Powder (BiPro)
Rolled Oats