Smoothies are a nutritious and convenient option for a quick meal on the go. Because you increase volume of your ingredients through ice and air, they can also help you to feel full on fewer calories. The trick is choosing the right smoothie and watching your ingredients. While nut butters, bananas, and dairy can help give your body what it needs, choose them carefully and pick the right smoothie for your nutritional needs. Here are three of my favorites:
Breakfast On The Go
What you need: A well-balanced, quick and filling meal. Your smoothie should include both protein and a reasonable amount of fat to keep your tummy from rumbling before lunch.
My pick: Chocolate Peanut Butter Banana Smoothie
1 small frozen banana (cut into chunks)
1 cup of milk
1 Tablespoon of Peanut Butter
1 scoop of your favorite chocolate protein powder in a blender
With whole milk and a small banana, this one comes in at 450 calories with plenty of protein and fat to satisfy your appetite. If you’re concerned about the calorie count, you can reduce the amount of banana by adding in more ice and you can substitute a lower calorie milk, such as almond or coconut.
Post Workout Nutrition:
What you need: A balance of protein, carbohydrates, and antioxidants for refueling and recovery, without adding too many calories to your daily count
My pick: Berry-licious Smoothie
¾ cup of berries
¾ cup of coconut milk (the refrigerated beverage, not the full fat canned kind)
One scoop of your favorite vanilla protein powder.
You can also add a bit of honey if your berries aren’t sweet enough.
This one comes in at about 230 calories of recovery and tastes so good you’ll swear you’re drinking a strawberry milkshake.
Satisfy Your Sweet Tooth:
What you need: A smoothie that’s satisfying enough to keep you away from the ice cream…without weighing you down with empty calories.
My pick: Sweet Potato Pie Smoothie
½ cup of Cooked
Frozen Sweet Potato
1 cup of coconut milk beverage
½ cup of full fat yogurt (not Greek)
1 T of real maple syrup
¼ teaspoon of vanilla
¼ to ½ teaspoon of pumpkin pie spice
Up to one cup of ice in your blender.
Only 265 calories. Top with a little whipped cream, close your eyes, and imagine you’re at Mardi-Gras.
Use these recipes as a starting point to find your own favorites. Don’t be afraid to experiment by using unconventional liquids such as coconut milk, or even coffee, to keep the calorie count down and to satisfy your cravings. You can even sneak in a serving of vegetables by adding spinach or kale to your blender (this works especially well in the Berry-licious Smoothie). Enjoy beating the heat this summer with your delicious frozen nutrition!
