A smoothie is a blended drink made from fresh or frozen fruit, along with other flavorings and optional ingredients. They offer a convenient and nutritious alternative to a conventional meal or less-healthy snack. And they're simple and quick to make. With the consistency of a milkshake, but lower in fat and higher in nutrients, they can easily be a tasty component of your healthy diet.
Fruit
Fruit is the cornerstone of most smoothie recipes. A variety of fresh seasonal or frozen fruits provide flavor, fiber and nutrients. Popular fruits for smoothies include banana, pineapple, strawberry and blueberry. These and many others can be combined according to your tastes. To boost sweetness or to incorporate the flavors of fruits that do not blend well, such as apples and pears, a splash of juice or a spoonful of frozen juice can be added. However, these should be used in moderation if you are watching your calories or sugar intake. Also, some store-bought smoothies are deceptively high in calories, fat and sugar. Blend your own, be creative about what healthy ingredients you add, pour it into a travel cup and you're ready to go.
Protein
Add a source of protein to build nutritional value into your smoothie. Low-fat or nonfat milk or yogurt can be used, as well as non-dairy milk alternatives such as soy, rice or almond milk. To further boost nutritional content, a wide assortment of concentrated protein powders is available to satisfy every smoothie-maker's dietary preferences. Whey protein -- derived from milk -- is favored by athletes for its low fat content and purported muscle-building qualities. Of particular interest for women, soy protein adds phytoestrogens -- compounds found in plants that mimic some of the effects of estrogen and may have a balancing effect on hormones. Rice protein, while not as high quality as other types of protein, is a lower-sugar option.
Greens
Adding powdered greens, such as barley grass, wheat grass or spirulina -- a form of algae -- to your smoothie is an easy and delicious way to boost your servings-per-day of greens. Vegetables like broccoli and spinach are available in powdered supplement form, also. Powdered greens don't contain all of the nutrients of their fresh counterparts, but as a supplement, they do a good job of helping busy people reach their nutrition goals. Spirulina, for example, is comprised of as much as 70 percent protein, high concentrations of vitamin B-12 and vitamin A, and 16 percent fats. Much of the fat content is omega-3 fatty acids, which are known to discourage inflammation and reduce risk for chronic diseases such as arthritis, heart disease and some cancers.
Supplements
Add liquid vitamins or a pinch of powdered vitamins to your smoothie with little or no noticeable change in flavor, depending on the supplement. Also, flaxseed or other essential fatty acid supplements and many herbal extracts can be conveniently hidden in your smoothie. Many oil supplements are available in bottles -- just measure a spoonful and mix it into your smoothie.
References
- American Diabetes Association "Diabetes Forecast"; (Not) Healthy Foods; Tracey Neithercott; February 2009
- University of Arizona College of Agriculture and Life Sciences; Human Utilization of Biomass from Spi0rulina; Amy McKaskle; March 1997
- Colorado State University Extension Service: Drying Vegetables
- University of Maryland Medical Center: Soy
- University of Maryland Medical Center: Omega-3 Fatty Acids
Member Comments