Make a smoothie with simple supermarket ingredients
When you buy a smoothie from a coffee shop or fast-food restaurant, chances are it’s high in sugar and calories and low in protein, so you’re hungry again after an hour. When you’re on the go and looking for a smoothie that is nutritious and filling, you’d need to stop in at a health-food store. However, that can be costly.
Take matters into your own hands! Make a healthy smoothie at home with ingredients from your local supermarket. All you need is fruit, vegetables, protein, some fiber, ice cubes, and a liquid (milk, juice, or even water).
This smoothie contains
- Fruit: pineapple, mango, strawberry
- Vegetables: cucumber, greens blend
- Powders: pea protein and flax seed meal (Bob’s Red Mill brand)
- Liquid: Chilled herbal tea
Smoothie recipe ideas
For example, you could use a cup of strawberries and a big handful of spinach with some Greek yogurt, ground flax or chia seeds, ice cubes, and 20 ounces of your milk
of choice (skim, 1%, etc.). (This will make two servings.)
You might try peaches and carrots, pineapple and celery, apple and cucumber, or mix it up: apples and carrots go well together, too. The only limit is your imagination!
Just try to keep your fruit to vegetable ratio even, e.g., 50% fruit and 50% vegetables to make sure they’re not too sugary. And, if your fruit is frozen, omit the ice cubes.
You can also modify the basic formula to suit your dietary preferences.
Don’t want dairy? Use peanut butter or pea protein powder and coconut or soy milk. (Hint: Use powdered peanut butter because it doesn’t gunk up the blender.)
Want fewer calories? Don’t use milk or juice. Instead, try chilled herbal tea, such as ginger-peach or raspberry, depending on what fruits you’re using.
Prefer a thinner or thicker smoothie? Adjust the amount of liquid accordingly.
If you want to get fancy, you can add superfoods to amplify your smoothie’s nutritional value: a greens supplement delivers additional nutrients that may be lacking in your fruits and vegetables (based on seasonal availability or soil depletion), turmeric reduces inflammation, and maca boosts your energy.
When you follow these guidelines, your smoothie is actually a substantial and healthy meal. Bon appétit!
Do you have a favorite smoothie recipe?