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Healthier Smoothies

Sally Welsh

Smoothies are more than just a health trend or fad, as proven by their long-tenured inclusion in the morning routine of American households. However, your smoothie is only as good for you as the ingredients you put in it. 

A healthier version of a smoothie includes a balanced combination of protein, fat and carbs, plus vitamins and minerals. The balanced approach ensures you stay fuller for longer. 

  1. Choose your base. 
    • Use a liquid: water, iced coffee, green tea, almond milk, oak milk, coconut water, fresh-squeezed juice.
    • Tip: avoid using a sugary fruit juice as a base.
  2. Add your protein.
    • Protein powder, yogurt, silken tofu, nuts and seeds.
  3. Make it green.
    • Kale, spinach, chard, lettuce, cucumbers.
  4. Flavor with fruit.
    • Bananas, mango, pineapple, berries, apples, peaches.
  5. Give it a boost.
    • Avocado, nut butter, chia seeds, flax seeds, maca powder, goji berries, cacao nibs.
For a little sweetness, add: pitted dates, raw honey, pure maple syrup or monk fruit.

Flavorings and extracts: cinnamon, pumpkin pie spice, coconut, almond, vanilla and peppermint.

Add ice and blend in a high-speed blender, like a Ninja, for 1-2 minutes or until smooth.

Carrot Cake Smoothie
1 cup water or almond milk
1 cup ice
1 scoop protein powder (unflavored or flavor of your choice)
1 cup of packed spinach
5-8 baby carrots or 1 full-size carrot
¼ cup of oats
1 tsp peanut or almond butter
1 tsp cinnamon
Drizzle of maple syrup
Bonus: 1-2 tablespoons of chia seeds (great fiber addition!)

You can also substitute apples for carrots, resulting in a smooth take on a classic apple pie.