As the weather gets better and the sun comes out, smoothie season begins! Many people start drinking smoothies when it’s warmer out, especially for breakfast or as a snack. However, if we’re going to consider a smoothie as a meal, there are some things we need to consider. Sometimes, a smoothie made solely of fruit and juice leaves us hungry an hour later. This means we should be thoughtful about what we put into our smoothie and include ingredients that will keep our energy levels high, and our bellies full. Read below for my 5 tips to help you build a better smoothie, or, watch the video!
1. Calcium rich base
Smoothies need liquid, and it’s important to opt for a calcium-rich beverage instead of juice. Calcium enriched beverages such as dairy milk, nut milk, soy milk, and oat milk often contain protein as well. Protein and calcium are essential for strong bones. When choosing a milk alternative, don’t forget to check the label and ensure your milk is fortified with calcium!
We know what you’re thinking, but it’s possible to add vegetables to your smoothie without making it taste like V8. Aim for a half cup to a cup of veggies in your smoothie. You can try adding spinach or kale, but don’t be scared to try other vegetables such as frozen cauliflower or zucchini. Frozen cauliflower or zucchini add a great creamy texture to your smoothie, and don’t have a “veggie” flavour. If you do opt for a leafy green, make sure you blend it with just the liquid before you add the other ingredients to make sure you don’t end up with clumps of vegetables.
Just like the vegetables, add about a half to one cup of fruit in your smoothie. Many people have half a banana as a base for their smoothie, as frozen bananas create a creamy texture. Great fruit choices also include apple, berries, mango, peaches, pineapple and more!
Protein helps to slow down digestion and create longer lasting energy, making it an essential part of any meal. Some protein sources you can add to your smoothie include: tofu, white beans, Greek yogurt, and protein powder. Chia and hemp seeds are good examples of protein sources that also include healthy fats.
5. Healthy fats
Adding a healthy fat source also slows down digestion and provides more stable energy. Combining that fat with protein leaves you feeling fuller for longer, with sustained energy! Ground flax, seeds, nuts, and nut butters are great options to add to your smoothies. Avocado is also a good option if you would like to add creaminess to your smoothies.
Smoothie recipes from Copeman Healthcare Dietitians
- Gorgeous green smoothie
- Banana mango smoothie
- Strawberry banana breakfast smoothie
- Easy power smoothie