For those of us who don’t have the bandwidth to make an energizing omelet every morning but also don’t want to fall prey to the trap of sugar-laden cereal, smoothies are a quick and tasty way to start the day with a heap of nutrients.
The problem is, sometimes it’s hard to tell if the smoothie you’re drinking is actually great for you or if it’s loaded with so much sugar you’re basically drinking a milkshake. That’s why we interviewed nutritionists to learn about their go-to smoothie ingredients — whole foods that are full of protein, healthy fats, fiber and essential vitamins and nutrients, but still taste great.
Learn more about their recommendations and get ready to bookmark some tasty smoothie recipes in the following slides.
Blueberry-cottage cheese smoothie
Why opt for cottage cheese in smoothies? “Once the texture is blended away, the cottage cheese provides creamy protein-packed goodness without the tart flavor of yogurt, which requires additional sweetness to counteract the sour flavor,” explained Lauren Harris-Pincus, registered dietitian nutritionist and owner of NutritionStarringYOU.com.
Vanilla cake batter smoothie
Paleo adherents are probably familiar with coconut flour, but it can be used for a lot more than just gluten-free pancakes.
“I love incorporating coconut flour into smoothies,” Harris-Pincus told us. “It’s packed with 5 grams of fiber per two tablespoons to add texture and awesome flavor to a smoothie.”
Try it in this thick and luscious cake batter smoothie sweetened with a banana.
Spinach-chia green smoothie
Green smoothies are a great way to add extra veggies to your diet. “Every smoothie should have at least one to two cups of leafy greens,” says clinical nutritionist Tara Coleman.
“I recommend rotating your greens from week to week to make sure that you are reaping the benefits of all of the different greens… If you are just starting out, try spinach, because it tends to have the least flavor.”
Blueberry tea-Greek yogurt smoothie
If you don’t want to use protein powder but still want to add more protein to your diet, consider Greek yogurt.
“It’s a great protein source, great thickening agent and adds a really nice creaminess to your smoothie. Go for plain yogurt for no added sugar,” suggests registered dietitian nutritionist Rebecca Clyde of Nourish Nutrition blog.
Carrot cake oatmeal smoothie
Oatmeal is a wonderful hot breakfast, but it can add oomph to your smoothies too. “Adding a handful of raw oats to your smoothie is a great way to get in some dietary fiber, add thickness and get other nutrients your body needs,” Clyde explains.
Hemp and chia berry smoothie
The key ingredients to an energizing smoothie: “Protein, fat and fiber,” says Amanda Sauceda, registered dietitian nutritionist. Look for smoothies with ingredients like hemp hearts, chia seeds and walnuts — they contain protein and omega-3 fatty acids, which promote heart health.
Avocado-banana-kale green smoothie
Healthy fats, like those from avocado and peanut butter, are essential to a satisfying smoothie, says Toby Amidor, registered dietitian, and author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day. Best of all, these ingredients give your smoothies a silky-smooth texture.
Toasted walnut apple pie smoothies
This smoothie is loaded with vitamins and fiber from apples, along with some omega-3s thanks to walnuts.
Mega-veggie cauliflower-beet smoothie
Sweet fruit, like bananas and raspberries, help mask the veggie-ish flavors of zucchini, cauliflower, beets and greens. Add some hemp seeds and nut milk, and you’ve got a smoothie that’s a meal in itself.
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