food and nutrition Recipes wellbeing

How to Make Healthy Smoothies

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Many smoothies that are thought to be healthy are actually full of added sugar. Although they may have more nutrients than soda, they are often blended with sugary fruit juices to obtain a sweet and delicious flavor. I have even seen people add plain old sugar to enhance their smoothies. Added sugar has so many negative health consequences, but that’s a topic for another day!


With that being said, I wanted to explain how to make a healthy smoothie without sugary juices or yucky preservatives and chemicals that some store bought packaged smoothies might have.

The first part of a healthy smoothie is the produce! There are so many different fruit variations, you are bound to find a blend that you love! The great thing about produce is that it can be frozen! It’s actually pretty ideal to have frozen fruit for smoothies so it has the nice, thick, frozen texture that a typical smoothie should have. You can buy fresh produce and freeze it later, or you can buy already frozen fruit from the freezer section. I personally like to buy the pre frozen fruit because they are often sold in packages with multiple different fruits. Obviously organic is always best! Another great thing to remember about frozen fruit and frozen produce in general, is that they are frozen during peak ripeness and none of the nutritional value decreases over time like fresh produce.

This is the part that many people skimp on when it comes to healthifying their smoothies. Yes, you can get tons of nutrients from fruits, but vegetables are amazing super foods and add that extra oomph of nutrition! I personally love to add spinach to all of my smoothies. If you check out my PREVIOUS ARTICLE about antidepressant nutrients, you will notice that spinach contains numerous antidepressant nutrients. It has all kinds of amazing benefits! Another common vegetable (or is it a fruit?) additive is avocado. Avocado is definitely a superfood and it is full of healthy fats that will keep you full for a long time among other things! It also adds a nice creaminess to your smoothie. I have also seen people add cauliflower to smoothies. I only add spinach but that’s just me. You literally cannot tell it’s in there. If you haven’t added veggies to your smoothies before, I highly recommend trying it! Vegetables can be hard to incorporate into our diets so adding it to your fruit smoothie makes it super easy to get those daily veggies in!

So now that you have your produce base, you can jazz it up a bit. This is when you add your supplements or flavor enhancers!


My personal favorites are:
CHIA SEEDS
FLAX SEEDS
VANILLA PROTEIN POWDER
-peanut butter
PEANUT BUTTER POWDER
-Yogurt


I typically only add the protein powder if my breakfast doesn’t have much protein or if I did a workout. However, I add chia seeds or flaxseeds everytime. They contain Omega-3 which many people lack in their diets. Omega-3 is a power nutrient and benefits us in so many ways. The peanut butter powder is used primarily as a flavor enhancer. It has less calories and fat than regular peanut butter so if you’re looking to reduce your fat intake you might want to consider this! Yogurt is used as a flavor enhancer and it also makes your smoothie nice and creamy. Lastly, yogurt has healthy probiotics which are good for gut health!

The final step to making a healthy smoothie is choosing the right liquid to blend it all together.

My favorite smoothie liquids are:
-unsweetened vanilla almond milk
-organic coconut water


You can also use plain old water. The reason I like to use unsweetened almond milk is because it doesn’t have any added sugars. As I mentioned in the intro, added sugar is the devil. However, if you need something with ore sweetness I would definitely go with an organic coconut water! If you’re not a coconut water fan, then Almond Breeze has a reduced sugar almond milk which does have some added sugar, but not as much as their regular.

My big tip for choosing your smoothie liquid is to never add processed fruit juice! Fruit juice is NOT healthy and it is NOT good for you! It has so much added sugar, and added sugar is the reason millions of people are obese and with chronic illness. However, if you want to add fresh juice that you personally made, that is totally fine!

Below are some links to my favorite smoothie products! The links are through Amazon and if you purchase through them I will receive a commission of the sale!

So now that you have the basics of a healthy and nutritious smoothie, I want to share three of my favorite smoothie recipes that I make for myself all the time!

Berry Vanilla Protein Smoothie

A delicious blend of berries & vanilla with added protein!
Prep Time 10 mins
Total Time 10 mins
Servings 1

Equipment

  • Personal Blender

Ingredients
  

  • 1 C. Frozen berry blend
  • 1 Scoop Vanilla protein powder
  • 1/2 C. Frozen spinach
  • 1 C. Unsweetened vanilla almond milk
  • 1 T. Organic ground flaxseed

Instructions
 

  • Combine all ingredients in your personal blender and blend!
Keyword Healthy, Smoothies

Peanut Butter Banana Vanilla Post-Workout Protein Shake

A delicious, filling, protein packed smoothie perfect for your post-workout meal!
Prep Time 10 mins
Cook Time 0 mins
Course Drinks
Servings 1

Equipment

  • Personal Blender

Ingredients
  

  • 1 sm. banana
  • 1 scoop your favorite vanilla protein powder
  • 2 T. PB Fit Powder
  • 1 C. Unsweetened or Reduced Sugar Almond Milk

Instructions
 

  • Combine all ingredients in your personal blender, blend, and enjoy!

Superfood Power Smoothie

Delicious blend of fruits & veggies to boost your energy & provide you with necessary nutrients!
Prep Time 10 mins
Total Time 10 mins
Servings 1

Equipment

  • Personal Blender

Ingredients
  

  • 1 C. Welch's frozen tropical fruit blend or similar
  • 1/2 C. Frozen spinach
  • 1 T. Organic ground flaxseed
  • 1 T. Organic chia seeds
  • 1 C. Unsweetened vanilla almond milk

Instructions
 

  • Combine all ingredients except chia seeds & blend.
  • Top smoothie with chia seeds & enjoy!

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