Sip your way to health with a summer smoothie

Enjoying a summer smoothie are a great way to boost your intake of nutrients. Of course, if you make it with healthy ingredients. I love smoothies (even in the winter months) and I urge you to enjoy them. My clients love them as a healthy snack after lunch or dinner in place of ice cream. You can also enjoy a nutritious smoothie for breakfast when you are in a rush or on-the-go.

Here’s my formula to build a healthy smoothie:

FRUIT: Choose around 1 cup of your favorite fruit. Ok to mix 2 fruits such as ? banana + ? cup blueberries or 1 cup assorted berries. Kiwi, pears, watermelon, and apples are also great fruits to include.Try to stick to no more than 1 cup of fruit.

VEGGIES: Remember to add your favorite veggies to a smoothie. So often we just think fruit, but veggies taste great too and boost your nutrition without unnecessary calories. I love including a combo of vegetables. Try including a 1-cup serving of veggies. Here are some of my favorites– kale, spinach, carrots, cucumber, celery, beets, and parsley.

LIQUID: Some options include plant-based nut milks (my favorite is unsweetened almond milk fortified with calcium and vitamin D), fat-free or low-fat milk, yogurt, water, or coconut water. Limit fruit juice, fruit punch, and even sweetened nut milks. Aim for around a cup and ok to mix and match—for example, 4 oz yogurt plus 4 oz low-fat milk. I also love adding some crushed ice. Read labels carefully when buying your favorite plant-based milk so you are sure to buy the unsweetened varieties.

MIX-INS. I love adding a tablespoon of chia or flaxseeds, peanut powder (I love  Peanut Butter & Co and PB2), and sometimes vanilla and cinnamon. Adding avocado or nut butter will add calories, so ask yourself: would I rather eat or drink these items. I vote for eating them!

TIP: When ordering a smoothie from a shop, stick to a small (which is often very big!), add greens and crushed ice, and skip the fruit juice.

PORTION-CONTROL SLICE OF ADVICE: The trick to making a satisfying low-cal smoothie is to make it thick. In this study, researchers from Wageningen University in the Netherlands found that people who drank a frothy 100 calorie milk shake were more full (and satisfied) than those who drank a thinner 500 calorie shake. So, add some more crushed ice for a bigger portion and thicker consistency.

 Here’s a favorite smoothie recipe from my book Finally Full, Finally Slim. Enjoy it!

 BLUEBERRY-PEAR SMOOTHIE

1 cup fat-free milk, low-fat milk, unsweetened almond milk, or 6 oz low-fat yogurt

? cup (fresh or frozen) blueberries

? pear (or 1 kiwi)

? cup spinach

1Tbsp flax seeds or chia seeds

1 Tbsp peanut powder

1 cup crushed ice or amount desired (depending on the consistency you prefer)

** If you feel you need additional help with meal planning, food shopping tips, mindless eating, and creating a healthy structure, I’m happy to help. I am offering VIRTUAL NUTRITION COUNSELING SESSIONS and can be reached HERE to discuss your unique needs.