Healthy smoothies can provide a nutritious and convenient meal or snack option when you do not have a lot of time to sit down and eat. Full of raw fruits and vegetables, smoothies offer vitamins and minerals that are bioavailable and are also high in fiber. Customize your daily smoothie and choose ingredients rich in nutrients that may otherwise be lacking in your diet. Rather than following a recipe, consider these smoothie components in creating a drink that is right for you.
Pick Your Protein
The right blend of carbohydrates, protein and fat can help to maintain control over your blood sugar. Protein takes longer to digest, so it leaves your blood more slowly than carbohydrates and helps you to feel full longer. Low-fat yogurt, milk or tofu are good options for adding protein and a creamy texture to your favorite smoothie. Also try peanut butter or almond butter in moderation.
Another popular protein option is powder, available in plant-based versions like soy and rice and animal-based ones like whey and casein. Look for a powder that meets your dietary needs and does not contain artificial sweeteners or other flavor enhancers.
Find Flavor With Fresh Fruits and Vegetables
Vegetables and fruits are nutrient-rich carbohydrates you should include in every meal. Served raw, they are rich in enzymes that ease digestion and provide soluble and insoluble fiber. Not only does this aid normal digestion, but it also helps to slow the rate of sugar into the bloodstream. Experiment with an array of brightly-colored fruits and vegetables for variety in flavor and a broad range of nutrients. For examples, a berry-banana smoothie will offer a high dose of antioxidants and magnesium while a citrus smoothie will serve up an immune-boosting dose of vitamin C.
Spice It Up
Many herbs and spices provide a wide variety of bioactive substances with nutritional value. Allspice, cloves, cinnamon and ginger all provide antioxidants, in addition to giving a boost of flavor to your blended beverage. The antioxidants are plant chemicals with cancer-fighting properties that help prevent conditions like Alzheimer's disease and cardiovascular conditions. The sweetness of these spices may also help to reduce the need for added sugar or other sweeteners in your healthy smoothie.
Consider Creative Additions
The creative and healthful ingredient combinations for your smoothie are nearly limitless. For a boost of whole grains, consider adding oatmeal to your smoothie. Just grind raw oats in your blender before adding any wet ingredients. To add a dose of omega-3 essential fatty acids and their heart-healthy effects, as well as fiber and lignans, add a tbsp. of ground flax seed. You can even let your smoothie double as a morning pick-me-up. Just add chilled or instant coffee to a banana and yogurt smoothie for a refreshing and healthy start to the day.
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