According to experts, we should consume about seven to 10 servings of fruits and vegetables each day for optimal health. In a perfect world, we’d have plenty of time to ensure we get all these nutrients, but busy schedules and lengthy work hours often prevent us from making the healthiest food choices. A smoothie made with fresh, hearty ingredients is a great way to start your day, giving you the benefits of a salad with the delicious taste of a dessert.
These five healthy smoothie recipes offer great health benefits and don’t sacrifice on flavor. Try them out!
Green Tea & Spinach Smoothie
Loaded with polyphenols and antioxidants, the immune-boosting qualities of green tea have long been revered in the nutritional and medicinal community. Add some spinach, rich in vitamin A, vitamin C and magnesium, and you’ve got yourself a “superfood” smoothie. This Green Tea & Spinach Smoothie from Eating Well is high in fiber, low in saturated fat, low in sodium and gluten-free. Include it in your morning routine for a natural energy boost that clocks in at only 345 calories per serving.
Tofu & Fruit Smoothie
You probably think of stir-fry and noodles when someone mentions tofu but, believe it or not, there are varieties of the soy-based product, such as silken tofu, that make for perfect additions to a blended drink or smoothie. This silken Tofu & Fruit Smoothie recipe from My Recipes is a great non-dairy alternative for people with allergies to lactose or milk-based products. It’s also high in protein, low in saturated fat and only 145 calories per serving.
Avocado, Mango & Lime Smoothie
If you’re trying to watch your waistline, avocado doesn’t seem like a go-to ingredient choice. It’s important to remember, however, that there is a big difference between healthy fats and unhealthy fats. In order to get healthy and stay healthy, fat is an essential component of your daily nutritional intake. Like carbohydrates, you need healthy fats to build energy stores and you need energy to burn calories and lose weight. This Avocado, Mango & Lime Smoothie recipe from Healthy Smoothie Headquarters is not only DIVINE, but packed with protein, dietary fiber, phosphorus, iron and magnesium. One serving will run you about 216 calories.
Blueberry Kickstart Smoothie
If getting out of bed is a real struggle for you, ditch the coffee and try this delicious Blueberry Kickstart Smoothie from Vegan Cookbook author Kathy Patalsky. Blueberries are definitely not a new ingredient for smoothie enthusiasts, but the optional add-ins in this recipe, including spirulina, chia seeds, matcha powder and apple cider vinegar bring it to another level of healthiness. Of course, we can’t forget the antioxidant power of blueberries. In fact, when compared with many other fruits, blueberries come out on top as containing the highest antioxidant capacity per serving, according to the USDA. Wake up with this electrolyte-rich, high-energy substitute to caffeine.
Parsley, Kale & Berry Smoothie
With so many smoothies containing tons of fruit and, therefore, sugars, this recipe from Bon Appétit has a greater focus on veggies. High in fiber and low in calories, kale aids in the digestive process without drastically increasing your carb intake so it’s perfect for people with sensitive stomachs. This recipe also contains ground flaxseed, which is a source of vitamin B1 and the essential fatty acid omega-3. Modern research has also shown that flaxseed is known to help in the prevention of diabetes, cancer, and heart disease. And, of course, don’t forget that first ingredient: parsley. Supporting kidney function and cardiovascular health, parsley is considered by many nutritionists to be one of the healthiest foods around.
Before you go stocking up on strawberries and bananas for your next smoothie, try to think outside the box. There are plenty of other healthy recipes out there that are gentler on your blood sugar levels, so give one of our suggestions a shot!
About the writer:
Always a dreamer, Jill Bentham is a passionate writer and photographer based in Toronto.