Wellness Wednesday: Pro Tips for Satisfying Smoothies

Beat the stay-at-home blues with a blueberry mint smoothie! Done right, smoothies can brighten your day while also minimizing trips to the grocery store and reducing food waste. You can toss most fruits and vegetables into a blender and, with a few pro tips, make a  quick and yummy meal.

Make sure you don’t inadvertently wind up with a big glass of dessert, though. The key to a healthful smoothie is to balance your ingredients without going overboard on high-calorie add-ins. Follow these steps to create a delicious and nutrient-packed smoothie that can keep you satisfied until your next meal.

  • Start with about 1 cup of a low-calorie base liquid such as water, coconut water, low-fat milk, or unsweetened nondairy milk.
  • Then add:
    • 1/2 to 1 cup fresh or frozen fruit of choice
    • 1 to 2 cups leafy greens such as spinach or kale, or other vegetables
    • A protein source such as plain Greek yogurt or silken tofu.
  • Get creative with one or two optional additions such as rolled oats; flax, hemp, or chia seeds; nuts or nut butters; avocado; cacao nibs; grated ginger or turmeric; or fresh herbs such as mint, parsley, or basil. Limit portion sizes of nuts and seeds to 1 tablespoon to avoid excess calories.
  • Avoid adding sugar — skip the ice cream, frozen yogurt, sorbet, and fruit juice.
  • Taste your smoothie: If it’s blah, add a squeeze of lemon juice or other citrus, or some fresh herbs. Too runny? Half a banana or a little ice will fix that.

Green spinach and ginger, anyone?