Smoothies: Good vs. Evil
- Ryann Miller
- May 21, 2018
- 2 min read
Last week I was able to get in some swimming and mountain biking for a change up on training for Eppie's Great Race. It was hot enough to make me crave some energy boosting smoothies for my post workout snacks. But are smoothies good for you? This week Olivia Marrone, UC Davis clinical nutrition student, joins me as we share some tips to a great smoothie. If you haven't started training, why not? Go for it!
Smoothies
Smoothies are an effortless way to sneak more fruits (and veggies) into your life, without even knowing it. They can also be useful as a high-protein, post-workout meal. These frozen drinks are often packed with fruits and veggies that are full of vitamins, minerals, and antioxidants, which are good for active people.
Whether enjoyed as a quick breakfast supplement or a cool afternoon snack, smoothies are one of my favorite go-to summer treats.
Beware: Smoothies have a way of hiding certain ingredients, without you even knowing. It’s important to identify these additives and avoid them as much as possible. You want to specifically watch out for ingredients with added sugars such as fruit juice, sherbet, flavored yogurt, etc. These ingredients will overload your smoothie with sugar and instantly change it from a energizing refreshment into a dessert. The natural sugars in your fruit should be sweet enough to make your smoothie both enjoyable and flavorful! However, if you need a sweetener, experiment with an all-natural option, such as honey or agave.
Another wonderful thing about smoothies is the wide variety of flavor options you can create with food in your pantry and refrigerator. Nut butter or greek yogurt are just a few examples of add-ins that can give your smoothie a protein boost to curb your hunger and get you through the day.
Chia seeds are another amazing upgrade to your smoothie because they are high in fiber, omega-3 fatty acids, antioxidants, iron, and calcium! Adding leftover cooked zucchini chunks is another clever trick that I have discovered to make your smoothie more creamy and thick. This trick will allow you to avoid adding any extra sugar to your smoothie while still staying away from that strong vegetable-like taste.
Recipe:
Here is a basic outline recipe for a delicious and nutritious fruit smoothie. Switch up the ingredients daily to cater to your changing taste preferences and moods! Don’t forget to share your creations on Instagram with the hashtag #strongcalmnutrition so we can follow you on your journey!
Smoothie = Liquid + Thickener + Veggie/Fruit + Add-in’s
LIQUID: low-fat yogurt, low-fat milk, dairy alternatives (almond milk, soy milk, rice milk, etc.), fruit juice, water
THICKENERS: bananas, zucchini, greek-yogurt, melon
VEGETABLES: spinach, cucumbers, kale, beetroot, ginger, sweet potato, avocado, carrots
FRUIT: blueberries, strawberries, raspberries, blackberries, mango, guava, passion fruit, pineapple, oranges, bananas, kiwi, melon, peaches, lemons, limes, cherries, plums, acai, grapes, apricot, papaya, etc. (frozen is a great money saving tip here, packed with nutrients avoid those with added sugar)
ADD-INs: nut butter, chia seeds, protein powder (my favorite is hemp protein powder), flax seed, hemp seeds, cacao powder, maca powder, spirulina, coconut flakes/oil, raw oats, collagen powder, cinnamon, honey, vanilla, etc.
Here are a few links to more Registered Dietitian's and their awesome smoothie recipes:
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