Smoothies come in different ways; some may be fruitier, while others can be rich in flavor. Nothing beats having a treat now and then, but you can find a number of ways to make smoothies healthier to where they can be had more often.
Common “mistakes” in smoothie blending include the following according to NPR. When it comes to adding fruit, too much can become too many carbs, the best rule of thumb may be to stick to 1 cup per smoothie. Another mistake comes when drinking smoothies with a meal, if it contains protein, there may be no need for the additional calories of a meal. More times than not, many people can be unaware of added sweeteners, this includes syrup, honey and other additional sugars. Typically other parts of the smoothie may already contain added sugar, try lowering the quantity of sweeteners to keep the smoothie healthy.
What should be added to keep a smoothie healthy?
Adding fruit can be beneficial for supplying vitamins and minerals; berries also contain antioxidants that will not spike your blood pressure quickly like other fruits, according to Cleveland Clinic. When selecting fruits for smoothies, using frozen berries can be a great choice, but check for added sugars.
Using vegetables in smoothies provides iron and protein and supports a healthy weight, decreases inflammation, and fights chronic illness. The Cleveland Clinic suggests vegetables such as kale, spinach, carrots, cauliflower, etc.
Lastly, proteins added to smoothies can be a source of energy that helps stabilize blood pressure. Greek yogurt, nuts, different kinds of seeds, and even protein powder provide great sources of this protein. The Cleveland Clinic advises against using more than ½ ounce of nuts or 1 tablespoon of nut butter per serving.
A green healthy smoothie can be difficult to make, so consider trying the following recipe from Eating Well.
Ingredients
½ cup of unsweetened almond milk,
⅓ cup nonfat plain Greek yogurt
1 cup of baby spinach.
½ cup of frozen pineapple
1 tablespoon of chia seeds
1-2 teaspoons of pure maple syrup or honey
Combine ½ cup of unsweetened almond milk, ⅓ cup nonfat plain Greek yogurt, and
1 cup of baby spinach. Then add one medium-sized banana, ½ cup of frozen pineapple, 1 tablespoon of chia seeds, and if sweeter tastes are preferred add 1-2 teaspoons of pure maple syrup or honey. This smoothie helps as a fiber and protein boost and the chia seeds add healthy Omega-3 fats.
Using a correct amount of protein, watching for additional sugars, and adding fruits and vegetables can make a smoothie healthier. When these tips make an appearance in each smoothie, they can be more than a once-in-a-while drink and instead become a meal.
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