5 Healthy Smoothies

As you know, not all ingredients are created equal. The smoothie shops can lure you in with their goodies that pose as “healthy” or “good for you.” After all, most have fruit and sometimes supplements in them, right? True, but many may also have hidden sugars, fats and even chemical fillers. Do you really want to wreck your workout or healthy eating efforts with that sort of thing?

It’s a snap to make a delicious, healthy and filling smoothie at home. Perfect for a snack or small meal pre- or post-workout, you’ll be thrilled with the chill of a homemade smoothie! Don’t miss out on learning about a unique ingredient — Irish moss — to add to your next smoothie! 

Cherry-Vanilla Breakfast Smoothie

According to the Journal of Clinical Nutrition, cherries rank 14th out of the 50 top foods for their antioxidant power. This delicious smoothie comes courtesy of Shape Magazine

Serves 4

Ingredients:

1 cup non-fat milk

2 cups pitted cherries (or unsweetened frozen cherries)

2 cups frozen raspberries

2 cups low-fat vanilla yogurt

1/4 teaspoon pure vanilla extract

2 cups ice

Combine ingredients and blend to your preferred consistency.

Tip: To add a nutritional boost, add 1 tablespoon of flaxseed before blending. This adds 8 calories, 2 g fat and 1 g fiber.

Per serving:

  • 184 calories
  • 3 g fat
  • 2 g fiber
  • 6 g protein

Green tea, Blueberry & Banana Smoothie

High in antioxidants, green tea boosts your immune system, it can lower cholesterol and blood pressure and has been shown to increase your metabolism. This smoothie hails from Prevention magazine. 

Serves 1

Ingredients:

3 teaspoons water

1 green tea bag

2 teaspoons honey

1/2 medium banana

1-1/2 cups frozen blueberries

3/4 cup light vanilla soy milk

Microwave the water until it’s steaming hot. Add the tea bag and brew for about 3 minutes and remove the bag.

Stir the honey into the tea until it’s dissolved.

Blend the blueberries, banana and soy milk until smooth. Add the tea and blend again to mix well. Add the ice or more soy milk as needed.

Per Serving:

  • 269 calories
  • 2.7 g fat
  • 7.8 g fiber
  • 3.7 g protein

Cashew Cream Smoothie

Cashews are rich in vitamins, minerals and fiber, and are rich in heart-friendly monounsaturated fatty acids. This smoothie is from Whole Living magazine.

Serves 2

Ingredients:

1 cup boiling water

1 cup raw cashews

1 cup ice

1 teaspoon pure vanilla extract

1 tablespoon agave nectar

Pour the boiling water over the cashews and let stand for about 15 minutes (or until they’re soft).

Puree the cashews in a blender until smooth (about 3 minutes)

Add the ice and vanilla extract and blend until smooth. Add the agave nectar to taste.

Per serving:

  • 415 calories
  • 5 g fat
  • 12 g protein
  • 2 g fiber

Spinach Apple Smoothie

A delicious and very healthy smoothie! This recipe is from Eat Better America.

Serves 2

Ingredients:

1 medium apple, chopped

2 (6 ounce) containers fat-free peach yogurt

2 cups torn fresh spinach

Add all ingredients to the blender and blend until smooth.

Per serving:

  • 230 calories
  • 2 g fat
  • 3 g fiber
  • 6 g protein

Chocolate Peanut Butter Smoothie

Mmm! This chocolaty treat will satisfy your sweet tooth without causing damage to your healthy eating habits! This smoothie is fresh from the pages of Yoga Journal.

2 Servings

Ingredients:

1 cup chocolate soy milk, chilled

1 small banana, sliced and frozen

2 tablespoons smooth natural peanut butter

1/2 cup crushed ice

Combine the soy milk, banana and peanut butter and blend until smooth. Add the ice and blend again.

Per serving:

  • 226 calories
  • 8 g protein
  • 10 g fat
  • 2 g fiber

image: khawkins04