How to Make a Simple and Healthy Smoothie

Smoothies can be a really easy and delicious way to add fruits and vegetables in your diet. However, it is easy to go overboard and make a smoothie that has more sugar and calories than your cheese cake.

To start, you want to make sure you have a source of protein, carbohydrate (fruit) and vegetables just like a regular meal. Especially if this is being used as a meal replacer. So, choose one food item from the list below to create your smoothie. (Recipe is meant for 1 person).
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Protein (choose 1):
-2 tablespoons of peanut butter
-2 tablespoons of almond butter
-1 cup/container of Greek yogurt -plain or one that does not have any added sugar
-1 scoop of your favorite protein powder* that does not have any added sugar.
 *Whey protein is more readily absorbed by the muscles, but plant-based proteins can be a
 good option as as well

Carbohydrate (choose 1-2):
-½ cup of berries - blackberries, strawberries, raspberries, blueberries. Frozen or fresh.
-½ Banana *Bananas are fairly starchy so it is best to only use half for this reason
-½ cup of chopped apples
-½ cup of peaches
-½ cup of chopped pineapples

Vegetable:
-1 cup of spinach
-1 cup of Kale
-1 cup of your favorite non-starchy vegetables. Any vegetable can be used, but you want to make sure you are pairing it with the right fruits to get the best flavor. There are recipes for these. To make it simple, I stick to spinach or kale.

Extras (Optional)
-1 teaspoon of chia seeds
-1 teaspoon of ground flaxseed
-1 teaspoon of vanilla extract for flavor
-1 cup of ice

Here is an additional Pumpkin Smoothie Recipe if you are in the mood!

Pumpkin Pie Smoothie*
Serves 1

Ingredients:
¼ c pumpkin purée (NOT pumpkin pie filling)
½ c + 2 tbsp of unsweetened almond milk or regular milk
1 tsp Truvia or Stevia
¼ tsp ground cinnamon
1/16 tsp ground nutmeg
1/16 tsp ground ginger
1 ½ c ice cubes

Blend together in blender until smooth. To add more protein  just had a ½-1 scoop of plain or vanilla protein powder! Enjoy!

*adapted from amyshealthybaking.com


For more information on how to increase your fruit and vegetable intake, or more smoothie ideas, meet with me today! I offer FREE 30-minute consultations to start. Contact information is listed below. I can’t wait to meet you!

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Kelsey Nicholson RD, LD

[email protected]