How to build the perfect smoothie
Smoothies can be a great way to get a lot of nutrients in with minimal effort, not to
mention they’re also delicious! Many components of smoothies can be kept in the freezer and are things that are typically on hand, making it an easy snack or meal whenever needed. Smoothies can also be a good option for athletes that have a hard time with adequate hydration. With the various ingredients added into the smoothie, there is fluid, carbohydrate and a variety of electrolytes, making it optimal to help hydrate at any time.
Choose your liquid - around 8 ounces
Water, juice, milk, kefir
Choose your fruit - 1 serving (1 fruit, like 1 banana, 1 orange, or 1 cup of berries, etc)
Fresh, frozen or canned. If you want your smoothie cold right away, I recommend using frozen fruit. This also helps produce a thicker smoothie and less watery than using ice cubes to chill it.
Don’t be afraid to do some flavor combos as well! Strawberry banana, orange pineapple, mango strawberry, etc.
Choose your protein source - 1 servings, read your labels
Greek yogurt, Protein powder of choices (ideally whey, soy or pea to get a high quality protein), tofu (recommend silky)
If you choose milk as your liquid, you are already starting off with 8 grams of protein per 8 ounces.
Choose your nutrient booster
This can be multiple things added in.
Spinach, kale, micro greens - get your vitamins and minerals!
Peanut butter or other nut/seed butters, avocado, olive oil - for extra calories and to make the smoothie more filling.
Hemp hearts (3 tbsp is 10 grams of protein)
Flax seed or chia seeds - fiber, protein and omega 3s
Oats - if you are needing some extra carbs and fiber. This can also be wheat germ, psyllium husk, oat/wheat bran
Optional flavor additives
Honey or maple syrup for some sweetness
Cocoa powder or vanilla
Cinnamon
Want to find out how to customize smoothies to fit your specific needs? Make an appointment with your dietitian to figure out the perfect smoothie for you.
Commenti