If you are a smoothie lover then you know that there are nutritious smoothies, and then there is dessert in a cup masquerading as a nutritious smoothie. The average American diet is incredibly lacking in nutrients, so it's good to find tasty ways to slip nutrients into your daily eating habits. Smoothies are great meal replacements, if they are nutritious. They are also wonderful if you don't have a snazzy Juicer at home. Just grab your favorite liquid base, like coconut water, almond milk or yogurt. Then grab your chosen fruit and some ice cubes for added thickness. You'll be creating your new favorite nutritious smoothie in no time!
1. Beet Juice Smoothie
I found this amazing liver detoxifier recipe from my aunt, who has always floored people when she reveals her age. This recipe is from her former Chinese acupuncturist, who mixed authentic old school Chinese practice with Western Science. It's important to use a blender, and not a juicer for this recipe so you can get all of the fiber. Play around with the amount of veggies and fruit until you find what you love.
3 veggies of your choice
3 fruits of your choice (she recommends frozen for added thickness)
Handful of almonds or walnuts
Thumb sized piece of ginger
Add water & ice as needed
2. Hunger Killer Smoothie
Sometimes I pour my smoothies into champagne or wine glasses. Why? Because it's a toast to my health. Anyway, I found this tasty and helpful recipe through Women's Health Magazine and decided to share it with you ladies because it has an unusual ingredient! This smoothie is packed full of filling fiber from protein. This is important because fiber helps you feel full without a ton of calories, and protein is the most satiating nutrient. Lisa Drayer, author of The Beauty Diet shares, "Get added ammunition from the omega-3 fatty acids in flax seed oil. Omega-3s help increase your metabolic rate and burn fat." She also shares that they've been found to reduce the size and number of fat cells, especially in the stomach.
1 cup strawberries
1 cup cubed mango
1 lime, peeled and seeded
1 Tbsp flax seed oil
1/2 cup silken tofu (1/4 of a package)
1 1/2 cup ice
Blend all of the ingredients together until smooth.
3. Avocado-Banana Smoothie
Don't you turn that nose up to the idea of sipping an avocado, lady! As fast as you eat that guacamole, you may as well be drinking it! This recipe comes from The New York Times Bestseller author, Marcus Samuelsson. There's not much else to say, you just have to try this sophisticated and unique smoothie for yourself! Follow his instructions and you can't go wrong!
1 avocado, halved, pitted, and peeled
1/2 cup fresh orange juice from medium orange
1/4 cup plain yogurt
2 tsp of sweetness (sugar, honey, etc. … but see if you can do without)
1 tbsp freshly grated ginger
Juice of 1 lime
1/2 tsp salt
Combine the avocado, orange juice, bananas, yogurt and "sweetness" in a blender and puree until smooth. Add the ginger and blend until well combined, then mix in the lime juice and salt. Pour immediately.
4. Superfood Smoothie
Getting your super foods in is always highly recommended. This recipe from A Sweet Simple Life is a tasty way to sneak in your greens for the day. The creator of this smoothie, Heather, suggests drinking it after working out and before getting ready for the day. It takes about 5 minutes to blend this goodness together. Sounds like a plan to moi!
2 handfuls spinach
1 handful kale
1/2-3/4 cup orange juice
10-12 baby carrots
1 ripe banana
1/2 cup plain non-fat greek yogurt
1 cup frozen mixed berries
Blend your spinach, kale, and OJ together until only flecks of green remain. Add all other ingredients and blend until smooth.
5. Green Tea Smoothie
Mmm, I love green tea, don't you? Consider this recipe a nutritious replacement to your Green Tea Frappuccino, girl! I found this healthier alternative on the blog Berlin's Whimsy. You should be able to find the edible green tea ingredient at your closest Whole Foods, but just in case I shared a link in the ingredient list.
10 oz organic liquid base (soy milk, almond milk, milk)
1/2 frozen banana
1 large pitted date
1/2 cup fresh organic spinach leaves
1/4 tsp. Edible Green Tea - groundgreentea.com
drizzle honey sparingly
Mix all of the ingredients together in the blender until smooth.
6. Post Workout Smoothie
What I loved most about this post workout smoothie was the convenience. You will need to prepare the spinach cubes listed in the ingredient list ahead of time; check the source link for a tutorial. I found this recipe through a food blogger from East Bay Dish, Christina Mitchell. If you are pressed for time and aren't able to chop fresh veggies and fruit each morning, this is a great smoothie for you.
Natural protein powder of choice
Almond milk or coconut water
Grab your favorite frozen fruit of choice and blend with your protein powered, aloe juice and either almond milk or coconut water.
There is room to be creative with this recipe, so find which combo works for you! Blend for 2 minutes.
7. Healthy Chocolate Smoothie
So this little smoothie may be an answered prayer for some of you ladies! When I saw it, my heart skipped a beat because I love chocolate so, so much. This recipe comes from the amazing mind of Linda Wagner, who shares that her clients lose on average 5-6 lbs the first week while drinking smoothies like this one. Technically this isn't packed with nutrients, but it's definitely a healthier alternative when you want something for a sweet treat. I'd love to hear what you think about this one!
**2 frozen bananas
1/2 – 1 cup almond milk
2 heaping Tbs Chocolate Powder
2 squirts Vanilla Stevia
Add everything together and blend until smooth.
There's really no excuse to not get our nutrients daily. We are fortunate that there are so many wellness blogs with recipes available to us online. I love how creative I can be with nutrition and I'm always interested in new recipes. What's your favorite nutritious smoothie recipe?