As I mentioned in an earlier post, smoothies are only as healthy as the ingredients you use. Some people seem to think that if you put things in a blender, whatever comes out is a smoothie. Have you heard of the “Cookies ‘n Cream smoothie?” That’s a milkshake, people!
Then there’s the other extreme: smoothies that promise all sorts of health miracles. Detox smoothie! Drink yourself skinny smoothie! Natural rhinoplasty smoothie! Yeah, I’ve never seen that last one, but the others sound equally ridiculous to me.
So what are some healthful smoothie ingredients?
1. Seeds
These add fibre, omega 3 fatty acids, and a whole host of minerals. As an added bonus, the chia seeds will help to keep you fuller for longer, helping to control your appetite. So try out some chia, flax, or hemp seeds.
2. Protein
Skip the protein powder! Unless you’re a body builder, you have no need for protein powder. If you enjoy it, then by all means, help yourself. But the average individual can get a protein boost from other (less processed) sources, for a fraction of the cost. Some of my favourite protein add ins are: cottage cheese, skim milk powder, greek yogurt, pasteurized egg whites, and tofu.
3. Nut and other butters
These will give you some fat and protein to prevent blood sugar spikes and keep you fuller for longer. They also are a good source of fibre and several minerals like iron, zinc and magnesium. Try these butters: pumpkin seed, sesame, or peanut.
4. Veggies
Smoothies are a great way to add veggies in to your day. Although there’s a lot of disagreement in the nutrition world, you’d be hard pressed to find a nutrition scientist cautioning against too many veggies. Many popular smoothie recipe include carrots, beets, spinach, kale, celery, pumpkin, squash, or cucumber.
5. Fruit
I love that when drinking smoothies instead of juice you end up eating the whole fruit. Juicing extracts the juice and leaves the fibre behind. Eating the whole fruit gives you the fibre! Fruit also provides a lot of flavour, sweetness, and vitamins.
6. Grains
For added B vitamins, fibre, and an extra boost of fullness, add some grains such as oats or All-Bran Buds.
7. Flavour boosters
If you’re used to adding a sugar source such as honey, maple syrup, or sugar itself, try some of these instead: vanilla extract, spices (such as cinnamon), fresh ginger, or fresh herbs (such as basil or mint). They provide extra flavour without added sugar.
Did I leave anything out? What do you put in your smoothies for added nutrition?
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Kate Grier says
The pear, spinach and blueberry is still my favorite.
Jessica Penner, RD says
Probably mine too!
Nicole says
I normally add unsweetened Almond milk instead of Milk. What are your thoughts?
Jessica Penner, RD says
Totally a preference thing! But almond milk has very little protein so it won’t keep you feeling full as long 🙂
Petrah says
Yogurt is a must-have for smoothies! I normally add one Dannon Light & Fit to my smoothie (with frozen fruit and 1% milk).
A good blender is also a must. The Ninja has single cups so you can make single smoothies. These turn out much much creamier than when you use the larger part of the blender.
Jessica Penner says
Neat! I didn’t realize a smaller cup size would result in a creamier smoothie! Thanks for the tip.