Green Smoothie

Nothing can top a refreshing smoothie on a summer day! Smoothies have been proven to be one of the easiest ways to pack in a ton of nutrients at once, keeping you satisfied for hours. 

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Making a meal out of your smoothie

We all know that there are endless combinations of what we can whip up in our blenders. A smoothie can usually serve as a meal or a snack. This all depends on the amount of calories in the smoothie, and what your specific caloric needs are. If you would want your smoothie to serve as one of your main meals, it is very important to make sure it will provide you with sustained energy for a good portion of your day. 

Key nutrients for a balanced smoothie 

• Carbohydrates 

-Carbs are the body’s main source of energy that your body runs off of, preventing you from feeling tired throughout the day. I recommend any frozen fruit as the carb source for a smoothie. (I highly recommend checking out the “Tropical Organic Fruit Blend” from Trader Joes). Not only will adding frozen fruit provide an abundance of vitamins, but it will also add the sweetness and creaminess needed for a delicious smoothie! I usually always add a frozen banana, along with mango, berries, or whatever else I have one hand! Another source of carbs you can add is oats! While they don’t provide much flavor, they do bring great texture to the smoothie. 

• Vegetables

-While they may not taste the greatest, they can provide us with many vitamins and minerals, similarly to fruit. Some great options are spinach, kale, celery, and cucumber (And you usually can’t taste it!) 

• Protein 

-Protein is what will help keep the smoothie satiating, and will also support muscle growth if you just completed a workout. Some great protein options can be peanut butter, greek yogurt, and protein powder (as long as it is not made with weird chemicals). 

• Healthy Fats

-Just like protein, adding good healthy fats is what will help us stay fuller for longer.  They also support cellular growth and help us absorb vitamins. One of my favorite fats to use is avocado! It provides so much creaminess to the smoothie, without the taste. Any nut or seed butter can serve as a great fat source as well! Since I have a nut allergy, I usually opt for Sun butter or Granola butter 

• Liquid

-There is not usually a right or wrong liquid to use in a smoothie. It all comes down to personal preference!  If you want a creamier smoothie, I recommend using a milk of your choice (dairy and coconut milk can also provide lots of calcium!). If you want a runnier smoothie, just opt for water. Many people like to add fruit juice to smoothies, but I would pay close attention to how much you are using. Most fruit juices can provide excess calories and sugar without much nutritional value. I promise you that the smoothie will still be very sweet with the fruit we already added !

• Other Add-ins

-These ingredients are not essential to a filling smoothie, but can add lots of extra health ! I love adding flax, chia, and hemp seeds for omega-3s and extra healthy fat. I also love adding matcha powder to add more antioxidants and for a source of caffeine that (unlike coffee) will help keep me energized throughout the day.