Satisfying Summer (or Anytime) Smoothies
Smoothies can be a great way to pack in nutrition! Fresh or frozen fruits and vegetables and juices can be used to increase fruit and vegetable consumption.
Smoothies can serve as a real food meal replacement for weight loss or an easy-to-digest supplement for those battling illness or unintended weight loss. For weight loss you can make a large smoothie in the morning and sip on it throughout the day for snacks and even lunch. Keep it in a blender or shaker in the refrigerator or insulated container and shake before drinking. Then eat a normal healthy dinner. For weight gain, use your smoothie as snacks between normal meals.
Smoothies with fruit, fiber, protein and fat help stabilize blood sugar and insulin levels (see recipe below). You could add nut/seed butter for additional protein, healthy fat, and flavor and substitute any milk for some of the juice to reduce the sugar content.
Smoothies can shape tastes. Adding greens (spinach, chard, kale) or green vegetable juice will gradually teach you (or your family) to enjoy the earthy taste.
Go ahead and enjoy! The recipe below is the one used in my house. Feel free to alter as your family prefers.
Want more smoothie ideas:
Satisfying Smoothie Recipe
1 cup strawberry kefir
1 cup whole milk yogurt
1 cup prune juice
1 cup apple juice
1 cup blueberries
1 cup frozen mango
1/2 cup no added salt cottage cheese
1/2 cup chickpeas
1/2 cup chopped frozen spinach
2 Tbsp ground flaxseed
2 Tbsp ground chia seed
2 Tbsp wheatgerm
2 Tbsp collagen hydrolysate
2 tsp cinnamon
2 dried dates
Place all ingredients in blender and blend until smooth
362 calories, 11.2 g fat, 129 mg sodium, 598 mg potassium, 50.1 g carbohydrate, 10.4 g fiber, 31.6 g sugar 18.7 g protein