Health and Wellness

Photo courtesy of Janice Zeuch

Quick Bites: Healthy Smoothies Let You Drink Your Fruits and Veggies

Eating more fresh fruits and vegetables can be tricky when you are squeezed for time. Drinking your fruits and veggies can offer a quick fix that you and your family can enjoy.

But be careful, just because it goes into a blender doesn’t mean it comes out healthy. You’ll need to avoid adding too many high-calorie items or too much sugar. Calories can quickly add up, which is why you may want to have a smoothie as a substitute for a meal or a snack. Remember that smoothies are not meant to replace a balanced diet.

A healthy smoothie can include fresh or frozen unsweetened ingredients and low-fat dairy. Fruits and vegetables provide folate, potassium, fiber, vitamin A and vitamin C.

Try adding a tablespoon of extras like flaxseed, chia seeds or protein powder. They offer added fiber and protein. These ingredients, once-considered somewhat exotic, can now be found at many supermarkets.

But you don’t need special add-ons to make a good smoothie. Nut butters like almond butter are also good protein-packed ingredients, but be careful of the added calories and fat.

Need a dairy-free smoothie? Try adding almond, coconut or soy milk with a banana or a few ice cubes.

What Makes a Good Smoothie?
Try this simple formula:
½ cup unsweetened juice
½ cup non-fat, low-fat or Greek yogurt
1 cup of frozen or fresh fruit and/or vegetables
1 banana or ½ cup ice

If your smoothie is too thick, add a little tap or sparkling water. Too thin? Add more ice or yogurt.

To limit added sugar, add honey one teaspoon at a time until it tastes just sweet enough. Or replace the water with 100 percent juice. Fruit has sugar, too. So limit how much sweetner you add if you’re already using high-sugar fruits like pineapple or mango or a high-sugar juice like orange juice.

Now put your tastebuds to the test! Grab a straw and try one of these recipes.

Green Goodness
½ ripe banana
½ cup frozen mango or pineapple chunks
1 cup mild greens such as baby spinach
1 two-inch piece of cucumber, peeled or unpeeled
1 ripe avocado, pitted and peeled
6 raw almonds soaked in water or 1 tablespoon almond butter
¼ cup unsweetened coconut milk
¼ cup water or ice cubes
1 tsp honey or a tablespoon of pineapple juice in place of the honey
Blend until smooth

Berry Blast
2 cups fresh or frozen blackberries, blueberries or raspberries or a mix
1 cup plain, low-fat Greek yogurt (if you use a flavored kind, you may be able to leave out the honey)
1 cup orange juice
2 tablespoons honey
1 ripe, peeled banana
Blend until smooth

Mango Tango
1 cup cubed, peeled ripe or frozen mango
1 ripe, peeled banana
½ cup fat-free milk or coconut milk
1 teaspoon honey
¼ teaspoon vanilla extract
¼ cup ice
Blend until smooth

Want to learn more about healthy eating on the go? Read January’s Quick Bites.

Sources: Livestrong, National Institutes of Health