Healthy Smoothies by Kea Schwarz

I love smoothies. They’re super convenient for an on the go meal or snack, and they taste great. You figure they would be pretty healthy since they’re filled with heathy fruits. But, lurking in that blend of fruit filled deliciousness lies a little monster called sugar. Yes, sugar in fruit is a little different because all the fiber, but, it’s generally the addition of sweet ingredients, like agave that are may make a smoothie an unhealthy choice. Even using all-natural ingredients, you may still end up consuming more calories than you desire. No need to worry, you can still enjoy delicious smoothies using these super simple tips.

• Use fruits with a lower sugar content. Most berries are very low in sugar. Other fruits like grapefruit, cantaloupe, papaya, and pears are also naturally lower in sugar. Generally, bananas are used to make smoothies denser and achieve a desirable texture, but one serving of banana has about 10 grams of sugar. Using frozen varieties with no added sugar will make your smoothies thicker and frosty like. Adding ice cubes can be another way to get a fuller smoothie texture.
• Avoid using juice as the liquid in your smoothie. It may seem like a way to add extra nutrients to your smoothie, but it has a lot of sugar and really isn’t needed to make a tasty smoothie. Let the whole fruits you’re adding provide the sweet flavor and opt for other liquids. Water is just fine, or you can try fresh coconut water for added electrolytes. Also, unsweetened almond milk, soy milk, or any other nondairy milk are a great substitute. Regular milk will work great too. Keep in mind the added fat and calories, but milk is a great way to add extra protein.
• Add Healthy Fats and Proteins. These help to lower your glycemic response. In other words, it helps to slow down the absorption of sugars. Protein powders can be a great choice. Whey and pea protein is easily digestible and contains essential amino acids. They blend well in smoothies too. Adding some Greek yogurt is a great way to boost protein and create a creamy textured smoothie. You can also try adding some peanut or almond butter. Chia, flaxseeds, and walnuts are a great way to add fiber and healthy omega 3 fats. These will all help keep you fuller longer.
• Don’t forget to add some greens. Green smoothies are always in vogue for a good reason. Adding in a few handful of kale or spinach is a great way to add extra nutrients without sacrificing the taste. Greens generally have a mild taste and are masked by the sweet taste of the added fruits. This also lend to adding in less sugar and getting an antioxidant, nutrient, and fiber filled boost.
• Sweeten Wiseley. It makes no sense to add in all these healthy ingredients then jump in sugary sweeteners. Try using spices instead. Cinnamon, nutmeg, ginger or some vanilla extract can be a great way to add flavor without adding sugar. If you’re going to add sugar, do so using a very light hand.

Here is my favorite green smoothie recipe. There are also great smoothie recipes all over the web. When searching just keep in mind healthy swaps you can make to get the most out of your smoothies.
Ingredients

• ¼ small frozen banana
• 1 C. frozen mixed berries
• 1 C.  fresh baby kale
• ½ tsp. spirulina (optional)
• 1 ½ C. unsweetened almond milk
• 1 tsp. ground flax seeds
• ¼ tsp. vanilla extract
• 1 C. ice cubes

Directions

• Blend all ingredients and enjoy!

Special thanks to:

​Kea Schwarz, UNF Nutrition Student

Nancy Cohen RDN LDN
Feeding The Body Feeding The Soul
904-687-0720




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