Smoothies the Healthy Way

When we think of healthy eating, we typically think of vegetables (lots of them), basic proteins, and lackluster foods. However, having a nutrient-packed diet doesn’t have to be boring. One way to mix it up is by incorporating smoothies!

Smoothies have become a mainstream meal, and with the introduction of high-speed blenders, blending our favorite healthy foods into one has never been easier. Plus, with the health benefits they provide to us, smoothies are an efficient way to help us get the nutrients we need.

One great thing about smoothies is that they are adaptable, and a great way to please individuals with varying tastes! Smoothies can range from chocolate peanut butter banana to raspberry lemon to strawberry banana and more.

Julie, HPN Registered Dietitian

What’s In a Smoothie

Smoothies make up a combination of fruits, vegetables, proteins, and fats. All of the ingredients are put into a blender until smoothly blended. Great as a post-workout meal or as a way to kick-start a morning, smoothies can make us feel full, keep us hydrated, and can be a great source of dietary fibers. They also help support bowel movements, stabilize blood sugar levels, build muscle, and maintain a healthy weight, amongst other benefits. But not every smoothie is the same, and it’s important to be aware of what you’re putting in your smoothie, starting with protein.

Adding Protein into Smoothies

Adding protein into your smoothie is something you may not want to skip over. There are various ways to add it, with a common choice being protein powder. Protein powder is a form of protein that can be plant-based (like soy, pea, rice, whey, hemp), or come from eggs or milk – but in powder form. Adding protein powder is a quick way to meet the daily requirements. Make sure to review what amount of protein powder is right for you.

While adding protein powder may seem like the best and healthiest option, it’s important to read labels. Protein powder is considered a dietary supplement, and while regulated by the FDA, it’s not tested prior to going to market. Some protein powders contain added sugars, chemicals and even toxins that may negate the benefits of consuming it.

A high-quality protein source is whey.  Whey is considered a complete protein, meaning it contains nine essential amino acids the body needs and uses. It’s sourced from cow’s milk and is frequently used by athletes to aid with muscle growth, repair, and recovery. The body can easily absorb and utilize the nutrients in whey, but for those that are lactose-intolerant or have a dairy allergy, it’s probably best to use a different protein source.

Protein alternatives to whey include Greek yogurt, tofu and plant-based protein powders.

Pick Your Smoothie Base

Whether it be unsweetened almond milk, coconut milk, Greek yogurt, water, or even cold-brewed coffee for a bit of a caffeine boost, you’ll first need to choose your base. The more liquid added, the thinner the smoothie will be, and the less liquid added, the thicker it will be. Aim to add between a half cup to a full cup of the base to get started. Don’t forget to add ice to your smoothie to give it a refreshing touch.

Fruits and Vegetables in Smoothies

Meeting your daily fiber goals are easy when it comes to smoothies. Add between a half cup to a full cup of your favorite fruits like bananas, blueberries, or strawberries for natural sweetness.

Then, throw in a half cup of a leafy green such as spinach or kale to boost up the antioxidants and overall nutrient density. Need a smoothie pro tip? Keep your fruits and leafy greens (like spinach) frozen for added coolness.

Fats and Superfoods

Monounsaturated and polyunsaturated fats like avocado, peanut butter, and chia seeds can also be added to your smoothie . Not only do they make it more flavorful but adding these ingredients may improve heart health, brain function, and hormone production. Superfoods such as acai berries, wheatgrass and matcha can also add a big boost of nutrients to your smoothie. 

No two smoothies need to be the same, and you can put your creativity to the test by trying out different recipes. Want a flavorful start to your day? Try this Banana Breakfast Smoothie.

Banana Breakfast Smoothie

Ingredients

• 1 cup ice cubes
• 1 cup unsweetened pea protein milk
• 1 medium banana peeled, sliced and frozen
• 1 Medjool date, pitted and chopped
• 1 tablespoon roasted, unsalted almond butter

Instructions: In blender, pulse ice cubes, unsweetened pea protein milk, peeled banana, Medjool date and roasted, unsalted almond butter until smooth. Add more liquid if needed. Top as desired.

Total Time: 5 minutes

Nutritional information

Servings	1
Calories	310
Carbs	49g
Fat	9g
Protein	14g
Sodium	75mg

Trying to satisfy your sweet tooth? Give the Tropical Smoothie a go.

Tropical Smoothie

Ingredients

• 1 banana
• 1 c mango chunks
• 1 c pineapple chunks
• 1 c almond milk

Instructions: In blender, pulse banana, mango, and pineapple with almond milk until smooth but still thick, stopping and stirring occasionally. Add more liquid if needed. Pour into 2 glasses/cups. Top as desired.

Total Time: 5 minutes

Nutritional Information:

Servings	1
Calories	180
Total Carbohydrates	43g
Dietary Fiber	5g
Protein	3g

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If you’re an HPN member and want more information on healthy eating and nutrition, Health Plan of Nevada’s team of health care professionals can provide personalized guidance and plans. We offer wellness programs led by registered dietitians, healthy recipes to keep you on track, and various online programs about diabetes, nourishment, and weight management. To learn more about HPN’s health education and wellness programs, click here.