Smoothies have become a go-to for health-conscious diners on the run, and we have to agree: they’re insanely simple to make, packed with fruits and vegetables, and ready in seconds. However, not all smoothies are the same. Indeed, many store-bought smoothies are high in sugar and calories. So, if you’re seeking for healthy smoothie recipes, we’ve got the expert-approved ideas, tactics, and ingredients you should pour into your blender right away.
Making a Healthy Smoothie
Smoothies can be a nutritious breakfast option if they contain a healthy balance of nutrients and ingredients, such as protein, carbohydrates, and healthy fats.
According to Alabama-based dietitian and author of The Complete Book of Smoothies: Andrea Mathis, M.A., R.D.N., L.D., “smoothies can be a healthy and convenient way to add in several nutrients to help jump-start your day.” 115 Healthy Recipes to Fill You Up, Keep You Healthy, and Energize You
Mathis especially likes the fact that smoothies can be altered to suit any taste or preference. She emphasizes the significance of making smart substitutions to ensure that your body receives all necessary nutrients. Mathis also enjoys nuts, cottage cheese, chia seeds, and other foods that already contain a lot of protein, like protein powder, which is a great way to add more of the macronutrient to your smoothie.
She adds that adding vegetables, flax seeds, hemp seeds, or chia seeds, a source of healthy fat like nuts or avocado, and additional fiber like flax, hemp, or chia seeds can also help provide essential vitamins, minerals, and antioxidants.
Is drinking a smoothie every day healthy?
If you want to start making smoothies at home with your own blender, you are already one step ahead of the game in terms of saving money and ensuring that you have complete control over the ingredients. It’s fine to drink a smoothie every day as long as the nutrients are balanced well.
However, according to dietitians, chewing and swallowing food is actually preferable to drinking it to feel full, so you should probably stick to one smoothie per day and eat regular meals and snacks throughout the day. Additionally, try to include at least 25 grams of protein in your smoothie if you want to turn it into a meal. If it’s a snack, aim for 10 grams of protein or more.
With nutrient-dense fruits and vegetables, creamy milk, protein, probiotic-rich yogurt, and other healthy ingredients, these delicious smoothies make healthy eating simpler. A quick note: For added sweetness, some of these recipes use honey or fruit juice, but if you want to avoid added sugar, you can eliminate those ingredients.
1. Stress Less Smoothie
Tangy kefir has gut-boosting properties, and when paired with raspberries, hemp seeds, and a peach, it may help you reduce stress. If you can’t locate hemp seeds, a spoonful of almond butter can provide a comparable magnesium increase, which is important for stress reduction.
INGREDIENTS
- 1 1/2 c. plain full-fat kefir, chilled
- 1/2 c. raspberries
- 1 tbsp. hemp seeds
- 1 peach, pitted and sliced
- 1/2 c. ice
Instructions
In blender, puree kefir, raspberries, hemp seeds, peach, and ice until smooth, about 30 sec.
2. Creamy Kale Smoothie
This smoothie is from Prevention’s Smoothies & Juices department and is called Balanced Gut. Greek yogurt is a natural gut-health enhancer since it is high in protein and bacteria.
1 cup roughly chopped kale, 1 1/2 cups frozen pineapple pieces, 1/2 cup plain Greek yogurt, 1/2 cup unsweetened almond milk, and 1 teaspoon honey mix in a blender. Blend the ingredients until it is smooth and foamy.
Nutrition: 296 calories, 14 grams of protein, 45 grams of carbohydrates, 5 grams of fiber, 36 grams of sugars (6 grams of added sugars), and 8.5 grams of fat ( 3 g sat fat)
3. Citrus-Pineapple Smoothie Bowl
This smoothie bowl is an interesting way to change up your routine. Citrus fruit rich in vitamin C, heart-healthy cashews, and gut-healthy Greek yogurt are all included.
In a blender, combine 1/2 cup fat-free Greek yogurt, 1/2 cup frozen pineapple chunks, 1 teaspoon vanilla extract, 1/2 navel orange, segments, and 1/2 ruby grapefruit, segmented. Blend until smooth, then divide into two bowls. More orange and grapefruit, as well as chia seeds, unsweetened coconut flakes, and chopped cashews, may be sprinkled on top.
Nutrition: 240 calories, 12 grams of protein, 31 grams of carbohydrates, 5 grams of fiber, 19 grams of sugars (0 grams of added sugars), and 8 grams of fat ( 4 g sat fat)
4. Banana-Blueberry-Soy Smoothie
This healthful smoothie is overflowing with flavor from succulent blueberries, as well as potassium-rich banana and vanilla for sweetness.
Combine 1 1/4 cups light soy milk, 1/2 cup frozen blueberries, 1/2 frozen banana, and 1 teaspoon pure vanilla extract in a mixing bowl. Blend for 20 to 30 seconds, or until completely smooth. If you like a thinner consistency, you may add up to 1/4 cup extra milk.
Nutrition: 125 calories, 3 grams of protein, 25 grams of carbohydrates, 2 grams of fiber, 11 grams of sugars, and 5 grams of fat
5. Peach Blueberry Smoothie
With blueberries and peaches, this delicious combination will make you feel like it’s summertime in the middle of winter. You’ll also receive your daily dose of greens from the nutrient-rich kale. A sprinkling of cinnamon provides the finishing touch.
1 cup chilled almond or vanilla soy milk, 4 slices fresh or frozen peaches (approximately 1/2 cup), 1/4 cup blueberries, a handful of kale, and 1/4 teaspoon ground cinnamon in a blender. Blend until completely smooth.
Nutrition: 170 calories, 8.5 grams of protein, 26 grams of carbohydrates, 4 grams of fiber, 17 grams of sugars, and 4 grams of fat
6. Pineapple Passion Smoothie
Your desire for an ice cream cone will be satisfied by this decadently thick smoothie recipe. Additionally, bromelain, an enzyme that aids in the breakdown of protein and may reduce bloating, is found in pineapple.
Six ice cubes, one cup of pineapple chunks, and 1 cup of low-fat or light vanilla yogurt are all you need. Blend all of the ingredients in a blender until smooth, pulsing as necessary.
Nutrition: 283 calories, 13 grams of protein, 53.5 grams of carbohydrates, 2 grams of fiber, 48 grams of sugars, 3.5 grams of fat, and 2 grams of saturated fat.
7. Peaches and Cream Oatmeal Smoothie
Do not have time for a leisurely meal. Try this quick and easy version of morning oatmeal that is loaded with probiotics. Prebiotic fiber in whole-grain oats aids in gut health.
Two smoothies are made with this recipe from Prevention’s Smoothies & Juices: Blend 1 cup frozen peaches, 1 cup frozen banana, 1/2 cup ice, 1/2 cup rolled oats, and 1/2 cup whole milk until smooth.
Nutrition: 283 calories, 13 grams of protein, 53.5 grams of carbohydrates, 2 grams of fiber, 48 grams of sugars, 3.5 grams of fat, and 2 grams of saturated fat.
8. Berry, Chia, and Mint Smoothie
This crimson smoothie filled with strawberries, raspberries, and beets is our favorite hue. It’ll provide you with a lot of fiber and a pleasant sip thanks to the unexpected inclusion of mint.
Nutrients: 105 calories, 3 grams of protein, 17 grams of carbohydrates, 8 grams of fiber, 7 grams of sugars (no added sugars), 3.5 grams of fat (0.5 grams saturated fat), 115 mg of sodium, and zero cholesterol
9. Silky Skin Smoothie
Your complexion will benefit greatly from this Smoothies and Juices from Prevention beverage! The antioxidant beta-carotene, which the body converts into vitamin A, is abundant in apricots and carrots. This vitamin may protect the skin from damage caused by pollution and ultraviolet rays as well as from aging.
Blend 1/2 cup ice cubes, 1/2 cup whole milk Greek yogurt, 1/4 cup grated carrot, 1/2 teaspoon cinnamon, 2 chopped dried apricots, and 1 chopped fresh apricot (pitted and coarsely chopped) in a blender. Blend until it is smooth.
Nutrition: 130 calories, 8 grams of protein, 21 grams of carbohydrates, 3 grams of fiber, 17 grams of sugar (6 grams of added sugar), and 3.5 grams of fat (2 grams of saturated fat)
10. Milk and Honey Smoothie
With this blended juice, which combines celery with almond milk, cucumber, and grapes for a snack worthy of a sip, make use of the celery in your produce drawer.
Blend 1 1/2 cups unsweetened almond milk, 1 medium Kirby cucumber, 1 cup seedless green grapes, 2 medium stalks celery, and 1 tablespoon honey in a blender. Serves 2 and is blended until smooth.
Nutrition: 124 calories, 2 grams of protein, 26 grams of carbohydrates, 2 grams of fiber, 21 grams of sugar (9 grams of added sugar), and 2 grams of fat (no sat fat)
11. Lean, Mean, Green Machine
This smoothie is perfect for a post-workout recovery drink. Protein powder helps you get back the energy you lost, sweet bananas, kiwis, and coconut water give you potassium and vitamin C, and coconut water rehydrates you.
Add one medium banana that has been cut into pieces, one kiwi that has been peeled and cut into pieces, one cup of spinach, one scoop of vanilla whey protein powder, and half a cup of coconut water to a blender. Pulse until smooth and creamy.
Nutrition: 304 calories, 22 grams of protein, 47 grams of carbohydrates, 7 grams of fiber, and 5 grams of fat
12. Caribbean Dream Smoothie
Try drinking this smoothie from Prevention’s Smoothies & Juices before big events if you get anxious stomach symptoms. It includes banana, which contains magnesium, a calming mineral; Additionally, the probiotics in the yogurt may reduce anxiety.
Blend 1/4 cup refrigerated unsweetened coconut milk, 1/4 cup orange juice, 1/4 large banana, 1/2 cup pineapple chunks, and a handful of ice cubes until smooth. Take it two hours before you need to calm down for the best results in reducing anxiety.
13. Cranberry Banana Smoothie
This filling snack with a lot of fiber shines brightly thanks to the autumn berry. Almond milk reduces calories, bananas give the dish body and sweetness, and maple syrup provides a seasonal sweetness.
Blend 1 banana, 1 cup unsweetened almond milk, 1 cup frozen cranberries, and 1 teaspoon in a blender. ice cubes, 12 cups of maple syrup. Blend until smooth and frothy.
Nutrition: 125 calories, 1 gram of protein, 27 grams of carbohydrates, 4 grams of fiber, 15.5 grams of sugar (6 grams of added sugar), and 1.5 grams of fat (no sat fat)
14. Green Tea, Blueberry, and Banana Smoothie
Simply heat 3 tablespoons of antioxidant-rich green tea to make this smoothie. of water in a microwave-safe bowl until piping hot. After that, add one bag of green tea and let it brew for three minutes. Mix in 2 teaspoons after removing the tea bag. honey to dissolve it. In a blender, combine 3/4 cup calcium-fortified light vanilla soy milk, 1/2 medium banana, and 1 1/2 cups frozen blueberries. After adding the tea, process everything until smooth.
Nutrition: 269 calories, 3.5 grams of protein, 63 grams of carbohydrates, 8 grams of fiber, 38.5 grams of sugars, 2.5 grams of fat (g sat fat), and
15. Powerhouse Pumpkin Smoothie
Greek yogurt is added to this smoothie for a creamy, protein-rich base in addition to pure pumpkin. Seasonal sweetness is provided by pumpkin pie spice and maple syrup.
Combine 7 ounces and 1/2 cup of frozen canned pure pumpkin in a blender. 2 tablespoons, 1/4 avocado, and 1/2 cup water in 2% Greek yogurt 1 Tbsp ground flaxseed maple syrup and half a teaspoon spice for pumpkin pie. Blend till smooth.
Nutrition: 361 calories, 26 grams of protein, 38 grams of carbohydrates, 11 grams of fiber, 26 grams of sugars, and 14 grams of fat (g of saturated fat) are included.