Warm weather has me craving smoothies full of a variety superfoods to support my active life and promote natural vibrancy, while not feeling too heavy after eating. Smoothies are great options for us who love variety, are on the go and need a quick meal, need something that’s easy to digest (great for those who “aren’t hungry for Breakfast”), who live active lifestyles, and for a flavourful beauty nutrient packed food.
Smoothies can be very healthy, but do you have to have a smoothie to be “healthy”? Simple answer is no, unless you have swallowing concerns and can’t eat enough solid foods to support adequate nutrition. I also said smoothies CAN be very healthy, however not every smoothie is similar and some could be going against your health goals. Take caution when buying smoothies or even when making them yourself as it is very easy to add too much sugar (yes even from whole natural ingredients) and overall too many calories depending on the individual.
For example, a banana protein smoothie from a popular smoothie bar (not naming names here) contains 65 grams of carbohydrates, which is similar to having 4 1/3 pieces of bread at one time; and 51 grams of those carbohydrates are sugars which is similar to just over 10 teaspoons of white sugar. A big concern I have is that these smoothies are often being used as a “snack” or beverage in addition to the meal, which will stack up too many sugars and calories as a whole.
Build a beauty smoothie to promote youthful skin and hair, keep you full long and fuel your daily activities. Here is a guide to getting the most out of your smoothies with a balance of beauty nutrients without getting excess sugars, fats and overall calories at a time.
Include a Base 1/2 – 1 cup (can mix):
Unsweetened almond or other nut milk
Unsweetened coconut milk
Unsweetened soy milk
Water or coconut water
Include Fruit For a Healthy Source Of Energy and Antioxidants 1- 1 1/2 cups:
Frozen banana and blueberries
Pineapple and banana
Peach and Mango
Anytype of combo you like, fresh or frozen!
Include Some Veggies for Added Fibre, Vitamins and Minerals 1-2 cups:
Spinach (best if you’re a newbie with veggies in your smoothie)
Include Protein to Slow Digestion and Keep you Full Longer:
Nuts or Seeds (ex. walnuts, cashews, hemp hearts, chia seeds, almonds)
Nut or Seed Butter (ex. peanut butter, almond butter, tahini paste)
High Quality Plant Based Protein Powder
Cooked Navy (white) beans
Greek Yogurt (nonvegan)
Include Healthy Fats to Aid in Satiety and Support a Radiant Glow:
Nuts, Seeds and their “butters” (also protein sources)
Full-fat Coconut Milk
Give Your Smoothie A Flavour and Nutrient Boost:
Mint leaves, Parsley
Spices (cinnamon, ginger, tumeric)
Flax seeds, Hemp Hearts, Chia Seeds
Have fun with making your smoothies, try out different varieties, just make sure you measure out your ingredients! I love watermelon, cucumber, and mint combos for a refreshing summer smoothie or you can never go wrong with a classic banana peanut butter protein smoothie post workout! What is your favourite smoothie combo right now?
Have An Amazing Day!