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I can’t think of any way better to start the day than with a delicious, healthy smoothie. Seems like neither can Kari Hartel, RD, LD (fitday.com). We’re grateful for Kari’s creation & selection of these wonderful start-the-day drinks.
As well as setting you up for a better day, these will really get your creative juices flowing and help you come up with some great new ideas for your own smoothie recipes.
Check out the recipe below and let me know what you think.
As Kari says ...
Smoothies can help you incorporate more fruits and vegetables into your diet, and they usually provide a dose of hunger-squelching protein and fiber.
Smoothies are also quick and easy to prepare — essential for on-the-go nutrition for busy people (that probably includes all of us, right?). However, whipping up the same ol’ smoothie day-in and day-out can get a little boring.
Never fear! I’m here to provide some unique, delicious and healthy smoothie recipes to help prevent boredom.
Recipe 1: Banana Almond Smoothie
Ingredients (Serves 1; 220 calories)
1/2 medium Banana
1/4 cup Orange Juice
1/4 cup plain nonfat Yogurt
1 teaspoon Honey
1/2 ounce Almonds (about 11 kernels)
a sprinkle of Nutmeg
a couple Ice cubes
Blend until smooth.
Recipe 2: Berry Good For You Smoothie
Ingredients (Serves 2; 125 calories)
1 cup frozen Raspberries
1 cup unsweetened plain Almond Milk
1/4 cup frozen Blueberries
2 teaspoons fresh Ginger root
1 tablespoon Chia seeds
1 tablespoon Honey
a splash of Lemon Juice
Blend until smooth.
Recipe 3: Peachy Keen Smoothie
Ingredients (Serves 1; 122 calories)
1 cup unsweetened plain or vanilla-flavored Almond Milk
1/2 cup fresh Peaches
1/2 cup frozen Strawberries
1 teaspoon fresh Ginger
1/4 cup plain nonfat Yogurt
a couple drops pure Vanilla Extract
Blend until smooth.
Recipe 4: Wonderful Watermelon Whirl
Ingredients (Serves 2; 56 calories)
1/4 cup skim Milk
2 cups chopped Watermelon, seeds removed
1 to 2 cups Ice cubes
Instructions:
Blend the milk and watermelon
Slowly add ice cubes until the smoothie reaches the consistency you prefer
Garnish with fresh mint leaves for a colorful, refreshing finish.
Per serving: 56 calories, 0 grams fat, 13 grams carbohydrates, 0.5 grams fiber and 2 grams protein.
Recipe 5: Honey, Don’t-Dew-Me Wrong Smoothie
Ingredients (Serves 1; 211 calories)
1 cup Honeydew melon, cut into cubes
1/2 medium Apple, peeled and cut into small pieces
1 Kiwi fruit, peeled and cut into small pieces
1 teaspoon Honey
2 tablespoons skim Milk
1 tablespoon ground Flax Seeds
Blend until smooth.
Recipe 6: Banana Oat Smoothie
Ingredients (Serves 2; 168 calories)
1/4 cup Oats
1/2 cup plain nonfat Yogurt
1 medium Banana
1/2 cup skim Milk
2 teaspoons Honey, optional
1/2 teaspoon Cinnamon
Blend until smooth.
Tips:
To increase the volume of any of these smoothies, just add a few ice cubes.
If you are diabetic you should watch the amount of fruit you add and always include healthy protein and fat.
If added sweetness is necessary, use a natural, calorie-free sweetener, such as stevia, in place of any honey.
If your smoothie is going to replace an entire meal, consider adding in some protein (powder) or nonfat powdered milk. These will bulk your smoothie with bone-building calcium and vitamin D and, along with Vitamin K rich foods and some fat (necessary to aid absorption) and to direct the calcium to your bones and not to lining your arteries.
Note: you can use your favorite milk in any of these smoothies. Just remember to adjust the calorie count if that is important to you.
Healthy add-ins include: full fat yogurt which keeps hunger at bay; avocado gives a lovely creamy consistency and the healthy fats keep hunger away; nut butters, including Tahini – sesame seed butter – or sunflower seed butter which are a great substitute if you are allergic to nuts;
Source: Kari Hartel, RD, LD
Photos: DrinkMeHealthy.com
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