Smoothies are tasty and can be nutritious. They are a good meal replacement for any meal. If you buy a smoothie at a fast food restaurant, you are likely to get a glass with some fruit and too much added sweetener and milk products. A good healthy smoothie should contain mostly fruit, seeds and nuts. Only natural ingredients should be added to make a healthy smoothie. There are many healthy smoothie recipes on the net. There are some not so healthy, but you can adapt them if necessary.
The best smoothie ingredients
blueberries are often used in smoothies because:
Most of the nutrients are found in the skin, which is the reason wild blueberries are recommended over regular ones. Wild blueberries are smaller so in a cup of wild blueberries there is more skin than in a cup of regular blueberries. In either case, blueberries are an extremely healthy food
pineapple makes a smoothie taste so good and:
Kale makes a good garnish and a healthier smoothie because:
spinach is another of the world's healthiest foods because:
There are so many nutrients in spinach. The whfoods site has a chart showing all of the nutrients on a rating system chart.
chia seeds are one of my favorite seeds to add to smoothies because:
Chia seeds help to lower your cholesterol. They are good on a weight loss program. Chia is a superfood worth eating.
Flax seeds are good additions to smoothies because:
Flax seeds must be ground before use in order for the nutrients to be useful. Two tablespoons a day is beneficial. Consuming flaxseeds during pregnancy should be discussed with your doctor.
Avocados make your smoothie creamier with:
Avocados are also considered a super food. They are beneficial in a cholesterol lowering diet. They are good in salads, on sandwiches, in smoothies, or just sliced and eaten as is.
Nuts Different nuts have different nutrients, but all of them are a healthful addition to your smoothie. There are many varieties of nuts. All of them are good eaten in moderation. There is a good chart comparing the nutrients of various varieties from the U.S. dept. of Agriculture.
Nuts can be blended into the smoothie or served on top for texture or to just enjoy eating the whole nut. If you haven't tried all varieties of nuts, you should do so. They have unique flavors and differ in nutrients.
raspberry mango smoothie
1/2 cup frozen or fresh raspberries
1/2 cup frozen or fresh mangos
1/2 cup frozen cherries
1 Tbsp chia seeds
1/2 to 1 t pure maple syrup
Water to obtain desired consistency
Place all ingredients in a blender container adding water to the fill line in a bullet or to cover fruit in a larger container. Blend until smooth. Enjoy!
I wanted a light sweet fruit smoothie this morning, so I had a pink smoothie. Remember when you make a smoothie to taste each piece of fruit you are going to add. If the fruit isn't great, then the smoothie will not be so great either. Of course, it is difficult to taste and then stop tasting. Well, maybe that is just me.
pink confetti smoothie
Put all ingredients into blender container and blend to desired consistency. You may add kale and/or spinach to the smoothie, but the color may change a little. It will be more nutritious though. This makes plenty to share.
1 cup grapes
1 apple with peel, core and chop
1/3 cup wild blueberries
1/2 cup dark sweet cherries, pitted and chopped (or frozen)
1 banana, cut in pieces
1 tablespoon freshly ground flax seed
1 T chia seeds
1 handful fresh spinach
1 leaf kale
1/2 cup water
Put all ingredients in a blender container and blend until desired consistency. If there is any
fruit or vegetable you want to leave out or add, it will still be good.
1 rounded cup grapes
1/12 cup pineapple cubes
8 oz. frozen mixed berries (raspberries, blueberries, blackberries)
1 banana (optional)
1 leaf Kale (more or less as desired)
1 T each chia seeds and flax seeds
Put all ingredients in blender and blend until smooth,
You may add up to 1 T of pure maple syrup if the smoothie is not sweet enough. I always taste all of the fruit before I add it to make sure it is sweet.