People love smoothies because they are easy to make and delicious. A nutrient-rich smoothie can be a great breakfast or snack. There is no “correct way” to make a smoothie, however, using a “smoothie formula” can help you balance the nutrients.
The easiest way to build your own healthy smoothie is to follow the formula: protein + healthy fat + fruit + green. Healthy fat is good for your heart, and is mostly found in plant sources, including nuts, seeds and avocados.
How to put everything together?
Steps to guide you to the perfect smoothie
Step 1
Choose a fruit (1-1 ½ cup): Can be fresh fruit or frozen fruit
Step 2
Choose a vegetable (1-2 cups)
Here are some recommendations:
-butternut squash
-carrots
-collard greens
-cucumbers
-kale or spinach
Step 3
Choose a protein (½ -1 cup)
-Greek yogurt
-Silken tofu
Step 4
Choose a healthy fat (1-2 tbsp)
-Peanut butter
-Avocado
Step 5
Add everything together in a blender, and add one cup of water.
Bonus Tips:
- Greek yogurt is a great source of protein, containing 16 g per ½ cup serving. It is also high in calcium and probiotics, which is great for gut health. For people who are sensitive to lactose, Greek yogurt might be tolerable because it is lower in lactose content. Adding Greek yogurt to the smoothies can thicken the texture and make it more palatable.
- Peanut butter is a plant-based protein and contains healthy fat. Peanut butter contains monounsaturated, which is heart protective. It also contains folate that can boost your energy level. However, peanut butter is caloric dense, and should be consumed in moderation. Limit your peanut butter consumption to 2 Tbsp per time. When choosing peanut butter, read the nutrition label. Avoid the brands that contain too many additives such as “hydrogenated vegetable oil, corn syrup solids, trans fat, emulsifiers and sugar.”
- Fruits & vegetables: There is a common mistake that smoothies are more healthy when made from fresh fruits and veggies. However, frozen fruits and vegetables are not losing the nutrients, instead their freshness is maintained through the process. Add frozen fruits or vegetables that are high in vitamin A and C to your smoothies. Examples include strawberries, oranges, carrots and spinach.
What kind of smoothies have you come up with through the formula? Share with us by commenting below!
