I’m excited about today’s post because it’s all about my favorite summer beverage: smoothies!
We are in the midst of summer and smoothies can be the perfect meal replacement or snack on a hot August day. I probably make 3-5 smoothies each week and I drink them as both snacks and meals.
Here are some of my favorite tips for making smoothies…
*Smoothies are a great way to sneak some vegetables into your diet. Some of my favorites are spinach, kale and sweet potato.
*Don’t be afraid to get fancy! Cinnamon, ginger, lemon juice, or vanilla extract make for great ‘extra’ ingredients.
*Instead of using ice cubes in your smoothie, freeze your fruits and veggies in advance. I chop my fruit up, freeze it on a flat tray and pour it in a bag after it’s completely frozen. This prevents everything from getting frozen into 1 big clump and it’s easier to portion out later.
*Along those same lines, when I have fruit that’s getting really ripe, I chop it up and freeze it before it goes bad- perfect smoothie ingredient!
Fiber + protein + healthy fat are the 3 magical components to deliver a filling meal or snack. I try to make sure I have at least 2 of those nutrients when I make a smoothie. Here are some sources of each:
- Fiber: fruits (specifically the peels or pulp), vegetables, nuts, oats, flaxseed, or chia seeds
- Protein: milk, yogurt, seeds, and nuts
- Healthy fats: avocado, nuts, and flaxseed
Nutrient-wise, using fresh produce is not necessarily better than frozen. Fresh produce starts to lose nutrients as it sits on the shelves in the grocery store whereas produce from the freezer section has usually been flash frozen after harvest, preserving nutrients. In other words, don’t be afraid to grab a bag of frozen fruit in the grocery store
If I’m making a smoothie as a snack then I try to keep it between 100-200 calories. Smoothies made as a meal (usually breakfast) are between 350-450 depending on what type of physical activity I’ve got planned for the day.
Shout out to my Vitamix! If you’ve been following along here for a while then you probably remember that I purchased this right before my tonsillectomy. I am in love with it!
Having said that, don’t feel like you have to have something fancy if you’re primarily going to use a blender to make smoothies. I used a Ninja Master Prep blender for years just for smoothies and thought it did a great job blending up ice, fruits and vegetables.
Here’s a simple recipe (only 3 ingredients!) for one of my favorite smoothies. It’s thick, creamy and makes for a great breakfast. Split the recipe in half for a quick and tasty snack. I hope you like it!
- 1 C skim milk
- 1 C frozen blueberries
- 2 Tbsp peanut butter
Blend together and enjoy!
Nutrition info: 385 cal, 17g protein