how to: Make a Healthy Smoothie
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- Published on Monday, 28 May 2012 12:44
- Written by sirmajid
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how to: Make a Healthy Smoothie
Here are five tips to creating smoothies that are healthy, satisfying, and, of course, delicious.
USE FROZEN FRUIT. Not only will frozen fruit make your smoothies thick and frosty, but it is the most nutritious and cheapest way to go. Many assume fresh fruit is healthier, but because it is picked before it ripens, (so it doesn't rot before reaching store shelves), it isn't as fully enriched with all the nutrients nature provides. Frozen fruit is picked at the peak of freshness before it is frozen, helping to preserve its nutrients. Also, fresh fruit often costs more than its frozen counterpart. Compare the price per pound of your favorite fruit, both fresh and frozen, and see for yourself.
ADD PROTEIN. Whey protein is easy-to-digest and contains all the essential amino acids. Of course you can also use milk or yogurt: non-fat, low-fat, or full-fat, it's up to you and your dietary needs. Use almond milk or soy milk for a non-dairy alternative.
TRY COCONUT WATER. If your smoothie is too thick and needs some thinning, skip the sugary fruit juice and try adding coconut water, the liquid from young coconuts, which is rich in potassium and electrolytes.
THROW IN AN AVOCADO. Bananas are a common addition to smoothies because they add sweetness, body, and nutrients—but they're also high in sugar. Instead, toss in a quarter or half an avocado to get loads of potassium, B-complex vitamins, antioxidants, and fiber. And while avocados are high in fat, they contain oleic and linoleic acids that are effective in lowering LDL cholesterol and increasing healthy HDL cholesterol.
POWER UP WITH "SUPER FOODS." Blueberries, citrus fruits, red or black grapes, kiwi fruit, and spinach: All of these foods contain potent antioxidants called phytochemicals, which have been shown to protect against cancer, cardiovascular disease, cataracts, and offer protection against carcinogens. And don't be afraid to add the spinach. Many report that with everything else blended in, you won't even be able to taste a handful of fresh spinach leaves—but your body will thank you for the extra punch of nutrition!