The Perfect Energizing Smoothy

By Tiffany Ayuda November 29th, 2019 | Image Source : MSN

Smoothies have become a on-the-go staple for health-conscious eaters, and we have to agree: They’re ridiculously easy to make, filled with fruits and veggies, and make you feel, and are ready in seconds. What’s not to love, right? But not all smoothies are created equal. In fact, many store-bought smoothies are loaded with sugar, calories, and fat.

Is it healthy to have a smoothie for breakfast?

Smoothies can make a healthy breakfast if you have a good balance of ingredients and nutrients, including protein, carbs, and healthy fats. Smoothies that heavily rely on veggies over fruit instantly cuts down on sugar and increases the fiber content. You also want to avoid adding a lot of fruit juice and sweeteners, like syrups and honey, to limit the sweet stuff. Adding yogurt and protein powder helps make smoothies more filling, so you’ll stay satisfied longer. Just be sure to choose varieties that have little to no sugar and have zero artificial ingredients

The liquid bases you use in your smoothie also play a big role. Skip fruit juices, which are packed with sugar and lack protein and fat, and go for low-fat milk or an unsweetened, non-dairy milk alternative, like almond, coconut, or cashew. They don’t have as much protein as cow’s milk, but they offer healthy fats to keep you satiated.

Is it healthy to have a smoothie every day?

If you’re looking to put your own blender to use and start making smoothies at home, you’re already one step ahead, saving yourself money and ensuring you have full control over what goes into it. Enjoying a smoothie every day is totally fine if you make sure it has a good balance of nutrients. That said, dietitians say it’s actually better to chew and swallow food rather than drinking it for fullness, so it’s probably best to limit your intake to one smoothie a day and enjoy proper meals and snacks throughout the day.

These delicious, healthy smoothies make it easier to eat right with fruit, milk, protein, immune-boosting yogurt, and other nutritious ingredients—and they’re great for helping you slim down. Just a note: Some of these recipes contain fruit juice or honey to up the sweetness, but if you’re looking to cut added sugar from your diet, you can nix those ingredients.

Many of these tasty drinks are from The Big Book of Smoothies and & Soupsby our partners at Women’s Health. Give these healthy smoothies a try, and feel free to tweak and experiment to create your own perfect blend.

1. Pear-Spinach Smoothie

When you’re doing everything you can to avoid getting sick, this immune-boosting smoothie blends pear and spinach to provide roughly 25 percent of your daily vitamin C needs. Plus, probiotic-rich yogurt helps strengthen your gut with good bacteria, and ginger adds anti-inflammatory compounds to ease cold and flu symptoms. You’ll feel better heading out for the day with this healthy drink in your system.

Get the recipe for the Pear-Spinach Smoothie »

2. Green Ginger Smoothie

Baby spinach and Granny Smith apples combine to create the delicious green color of this smoothie you’ll want to make again and again. Hemp seeds are an excellent source of plant protein, and they’re also packed with omega-3s, omega-6 fatty acids, fiber, magnesium, and a whole host of other benefits.

Get the recipe for the Green Ginger Smoothie »

3. Apple Crisp Smoothie

Savor the taste of fall with this delicious smoothie, which features apple cider vinegar, Greek yogurt, rolled oats, pecans, and warming spices, such as cinnamon and nutmeg. This delicious smoothie is also rich in protein and beta-glucan, a type of fiber that improves running endurance.

Get the recipe for the Apple Crisp Smoothie »
4. Banana Ginger Smoothie

Soothe digestion, heartburn, nausea, and other tummy troubles with the fresh ginger in this natural remedy smoothie recipe. It also features one banana, 3/4 cup vanilla yogurt, and a tablespoon of honey for a hint of sweetness. Just throw the ingredients into a blender, and voila—a deliciously creamy beverage you’ll slurp up ASAP.

Nutrition (per serving): 157 calories, 1 g fat, 0.8 g saturated fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein

5. Orange Dream Creamsicle

Need to cool down after a tough workout? Lap up this low-calorie, citrus-infused healthy smoothie recipe. All you need is one navel orange—peeled—a 1/4 cup fat-free, half-and-half milk or fat-free yogurt, two tablespoons frozen orange juice concentrate, 1/4 teaspoon vanilla extract, and a couple of ice cubes. Throw all the ingredients into a blender and process until smooth.

Nutrition (per serving): 160 calories, 3 g protein, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g saturated fat, 60 mg sodium

6. Green Tea, Blueberry, and Banana Smoothie

Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse. To prepare, simply heat three tablespoons of water in a small bowl in the microwave until it’s steaming hot. Then, add one green tea bag and allow it to brew for three minutes. Remove the tea bag and stir in two teaspoons of honey until it dissolves. Combine 1 1/2 cups frozen blueberries, half of a medium banana, and 3/4 cup calcium-fortified light vanilla soy milk into a blender. Add the tea and process all ingredients until smooth. Pour the smoothie into a tall glass and serve.

Nutrition (per serving):269 calories, 2.5 g fat, 0.2 g saturated fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein

7. Very Berry Breakfast Smoothie

Start your day off with a bang with this fruit-packed breakfast smoothie recipe. Add one cup of frozen, unsweetened raspberries, 3/4 cup chilled unsweetened almond milk, 1/4 cup frozen pitted unsweetened cherries or raspberries, 1 1/2 tablespoon honey, two teaspoons finely grated fresh ginger, one teaspoon ground flaxseed, and two teaspoons fresh lemon juice in a blender. Puree until smooth and pour the mixture into two chilled glasses. And there you have it: one antioxidant-rich breakfast smoothie.

Nutrition (per serving):112 calories, 1.5 g fat, 0 g saturated fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein

8. World’s Best Smoothie

They don’t call this smoothie the “world’s best” for no reason. It has one cup of nonfat, plain yogurt, a banana, 1/2 cup orange juice, and six frozen strawberries for an antioxidant-rich smoothie that has a balance of protein and fiber. If you’re trying to cut back on sugar, consider swapping the orange juice with unsweetened almond milk or another nut milk of your choice.

Nutrition (per serving): 300 calories, 14 g protein, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g saturated fat, 180 mg sodium

9. Pineapple Passion Smoothie

This decadently thick smoothie recipe will satisfy your cravings for an ice cream cone. It features one cup of low-fat or light vanilla yogurt, six ice cubes, and one cup of pineapple chunks. Place all the ingredients into a blender and pulse as needed, or until the mixture is smooth.

Nutrition (per serving):283 calories, 3.5 g fat, 2 g saturated fat, 167 mg sodium, 53.5 g carbs, 48 g sugars, 2 g fiber, 13 g protein

10. Strawberry-Kiwi Smoothie

Stay full and fight disease. This high-fiber smoothie recipe becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C. What you’ll need: 1 1/4 cup cold apple juice, one ripe banana, one kiwi, five frozen strawberries and 1 1/2 teaspoon honey.

Nutrition (per serving):87 calories, 0.3 g fat, 0 g saturated fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars, 1.5 g fiber, 0.5 g protein

11. Banana-Blueberry-Soy Smoothie

Succulent blueberries are bursting with flavor in this healthy smoothie. Simply combine 1 1/4 cups light soy milk with 1/2 cup frozen blueberries, 1/2 frozen banana, and one teaspoon of pure vanilla extract. Blend for about 20 to 30 seconds, or until smooth. You can add up to 1/4 cup more milk if you prefer to have the mixture thinner.

Nutrition (per serving):125 calories, 1.5 g fat, 0.1 g saturated fat, 60 mg sodium, 25 g carbs, 11 g sugars, 2 g fiber, 3 g protein

12. Tropical Papaya Perfection Smoothie

This coconut-infused breakfast smoothie tastes just as decadent as a milkshake, minus the fat and calories. One sip will immediately transport you to a tropical island. Just cut one papaya into chunks and blend it with one cup of fat-free, plain yogurt, 1/2 cup fresh pineapple chunks, 1/2 cup crushed ice, one teaspoon coconut extract, and one teaspoon ground flaxseed. Process the mixture for about 30 seconds, or until it’s smooth and frosty. Yum!

Nutrition (per serving):299 calories, 1.5 g fat, 0.1 g saturated fat, 149 mg sodium, 64 g carbs, 44 g sugars, 7 g fiber, 13 g protein

13. Just Peachy Smoothie

Fat-free vanilla ice cream makes this protein-packed smoothie sinful yet slimming. Strawberries and peaches give it a natural sweetness, while ginger adds a bit of tang. Blend one cup of 1% milk with two tablespoons of low-fat vanilla yogurt, 1/2 cup frozen peaches, 1/2 cup strawberries, 1/8 teaspoon powdered ginger, two teaspoons whey protein powder, and three ice cubes. If you’re not using a high-speed blender, a pro trick is to blend the liquid ingredients together first with the protein powder to make sure it’s evenly distributed. Then, add the harder ingredients, like the fruit and ice, at the end. You can also toss in more ice cubes to add volume and texture without calories.

Nutrition (per serving):150 calories, 2 g fat, 1 g saturated fat, 73 mg sodium, 26.5 g carbs, 24 g sugars, 2 g fiber, 9 g protein

14. Apricot-Mango Madness Smoothie

Fresh lemon juice adds a tangy splash to this sweet, healthy smoothie. Blend together six apricots—peeled, pitted, and chopped—two ripe mangoes, one cup reduced-fat milk or plain, low-fat yogurt, four teaspoons fresh lemon juice, 1/4 teaspoon vanilla extract, eight ice cubes, and lemon peel twists. Voila—a sweet and creamy orange drink you’ll crave every day.

Nutrition (per serving):252 calories, 3.5 g fat, 1.5 g saturated fat, 57 mg sodium, 53 g carbs, 45.5 g sugars, 6 g fiber, 7 g protein

15. Watermelon Wonder Smoothie

Transform a summer fruit favorite into a delightful healthy smoothie. Just remember to buy seedless watermelon or remove the seeds before you blend! To prepare, add two cups of chopped watermelon to a blender with 1/4 cup fat-free milk and two cups ice. Blend for 20 seconds or until you’ve achieved your desired consistency.

Nutrition (per serving):56 calories, 0.3 g fat, 0 g saturated fat, 19.5 mg sodium, 13 g carbs, 11 g sugars, 0.5 g fiber, 2 g protein

16. Berry Good Workout Smoothie

Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder. What you’ll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, two tablespoons honey, one teaspoon fresh lemon juice, and 1/2 cup ice cubes. Blend all the ingredients until it’s smooth.

Nutrition (per serving):162.5 calories, 1 g fat, 0.1 g saturated fat, 5 mg sodium, 41.5 g carbs, 32 g sugars, 6 g fiber, 2 g protein

17. Sunrise Smoothie

Blend apricot and peach together, and your breakfast smoothie will look like an early-morning sunrise. We can’t think of a better way to wake up. Combine one banana, one apricot nectar—chilled—one container of low-fat peach yogurt, one tablespoon of frozen lemonade concentrate, and 1/2 cup chilled club soda in a blender until smooth. Note that this recipe makes four servings, so be sure to share!

Nutrition (per serving):130 calories, 0.5 g fat, 0.5 g saturated fat, 43.5 mg sodium, 29 g carbs, 16 g sugars, 1.5 g fiber, 2.5 g protein

18. Verry Vanilla Sensation Smoothie

Fat-free vanilla yogurt adds creaminess and protein to this healthy smoothie recipe, while berries infuse a natural sweetness and boost it with antioxidants. Simply add 1/2 cup frozen unsweetened raspberries, 1/2 cup frozen unsweetened strawberries, 3/4 cup unsweetened pineapple juice, and one cup of fat-free vanilla yogurt to a blender and process until smooth.

Nutrition (per serving):192 calories, 0.5 g fat, 0.1 g saturated fat, 86.5 mg sodium, 41 g carbs, 35 g sugars, 2.5 g fiber, 7 g protein

19. Tutti-Frutti Smoothie

A splash of orange juice infuses citrus into this healthy and refreshing snack. All you need is 1/2 cup mixed frozen berries, 1/2 cup canned crushed pineapple in juice, 1/2 cup plain yogurt, 1/2 cup sliced ripe banana, and 1/2 cup orange juice. Process for about two minutes, or until smooth. If you’re trying to cut back on sugar, simply omit the orange juice and canned pineapple and use fresh pineapple. Split this smoothie with a friend, as it makes two servings.

Nutrition (per serving):140 calories, 2.5 g fat, 1.5 g saturated fat, 30 mg sodium, 29 g carbs, 16 g sugars, 2.5 g fiber, 3.5 g protein

20. LeeAnn’s Luscious Smoothie

To eliminate processed sugar, this recipe blogger created a sweet, sugar-free smoothie. Combine one cup skim milk with one cup frozen, unsweetened strawberries, one tablespoon cold-pressed organic flaxseed oil, and one tablespoon sunflower or pumpkin seeds, in a blender and process until smooth.

Nutrition (per serving):256 calories, 14 g fat, 1.5 g saturated fat, 106 mg sodium, 26 g carbs, 19 g sugars, 3 g fiber, 9 g protein

21. Slim-Down Smoothie

Wonderfully thick and tasty, this healthy smoothie recipe easily substitutes for milkshakes and ice cream. Place one cup frozen berries, 1/2 cup low-fat yogurt, and 1/2 cup orange juice in a blender and pulse for 30 seconds. Blend for 30 seconds, or until smooth.

Nutrition (per serving):185 calories, 2 g fat, 1 g saturated fat, 90 mg sodium, 35 g carbs, 26 g sugars, 3.5 g fiber, 8 g protein

22. Soy Good Smoothie

Skipping breakfast can leave you starving mid-morning—and reaching for tempting junk food. Instead, sip this on-the-go breakfast smoothie. Combine one cup calcium-fortified vanilla soy milk, 1/2 cup frozen blueberries, 1/2 cup corn flakes cereal, and one frozen banana in a blender for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

Nutrition (per serving):350 cals, 3.5 g fat, 0.1 g saturated fat, 192 mg sodium, 74 g carbs, 44 g sugars, 7 g fiber, 9 g protein

23. Mango Madness Smoothie

Take advantage ripe mango’s disease-fighting ability with this delicious smoothie recipe. First, combine one can of juice-packed pineapple chunks, one cup fat-free frozen vanilla yogurt, one large mango, and one ripe banana together in a blender. Blend until smooth. Then, gradually add ice—about four cups—until the entire mixture is pureed. The result is a creamy, frosty drink that’s perfect for two.

Nutrition (per serving):251 cals, 0.5 g fat, 0.2 g saturated fat, 68 mg sodium, 60 g carbs, 50 g sugars, 4 g fiber, 6.5 g protein

24. Hot Green Smoothie

This recipe blogger puts a special twist on the classic kale-apple-dates combo by adding an antioxidant-rich cup of green tea, which is also proven to reduce blood pressure. You’re left with a creamy, warm drink with just the right amount of sweetness to comfort you on a chilly day. This smoothie is about 250 calories, and you can lower the calorie count even more by using one date instead of two.

Get the recipe from Kitchen Sanctuary »

25. Peanut Butter and Jelly Smoothie

Here’s a smoothie recipe that’ll make you nostalgic for the childhood favorite. Mixed berries and peanut butter powder give this smoothie the sweet and salty taste you crave. Plus, the vanilla powder gives you staying power so you won’t go hungry an hour after drinking this creamy beverage.

Get the recipe from Peace, Love and Low Carb »

26. Pumpkin Coconut Smoothie

With no added sugar, you can feel good about sipping on this rich and creamy smoothie. Plus, it has only five ingredients and takes only five minutes to prepare. What’s more, it’s compliant with many diets, including gluten-free, Paleo, vegan, and vegetarian. Consider adding a scoop of collagen powder for extra protein.

Get the recipe from Cook Eat Paleo »

27. Detox Green Smoothie with Chia Seeds

If you haven’t tried chia seeds yet, here’s a great opportunity. These tiny but mighty seeds are packed with omega-3 fatty acids that are great for your heart. They also help you stay fuller longer, thanks to its plant protein power. Combined with spinach, unsweetened almond milk, frozen pineapple, and naturally sweet banana, this tasty mixture is the ultimate breakfast treat.

Get the recipe from Ally’s Cooking »
28. Caramel Apple Overnight Oatmeal Smoothie

This vegan, gluten-free breakfast smoothie is perfect for cold mornings when you’re craving a fall treat. Don’t worry: There’s no caramel in this delightful recipe. Instead, this blogger subs in dates to add natural sweetness, along with antioxidants, fiber, and minerals. Rolled oats also pack fiber and protein, while apples and cinnamon give that undeniably heartwarming taste. This dreamy mixture sits in the fridge overnight, saving you so much time in the mornings.

Get the recipe from Running With Spoons »

29. Carrot Cake Smoothie

Carrots aren’t usually the star ingredient in a breakfast smoothie, but this creamy blend will make you a believer. The carrots pair perfectly with banana slices, diced pineapples, walnuts, cinnamon, and nutmeg, and make this veggie-packed smoothie taste just like a slice of carrot cake.

Get the recipe from Well Plated »

30. Cranberry Citrus Smoothie

This heavenly citrus drink provides a burst of vitamin C and refreshing tart flavor from a blend of cranberries and oranges. Frozen bananas and a hint of vanilla extract add balance, with a base of plain Greek yogurt for extra protein and creaminess. Oranges can be substituted for any other type of citrus, so if you prefer tangerines or clementines, feel free to swap those in.

Get the recipe from The Produce Moms »

Author: Tiffany Ayuda

Source: MSN: These Healthy Smoothies Make the Perfect Energizing Breakfasts On the Go

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