i have a secret

I don't know about you all, but as soon as it gets warm again, I crave a good smoothie.  Smoothies are tricky, though.  Just because a smoothie can be a healthy treat, it doesn't mean it always is.  If you buy a kit or purchase one from a store like Smoothie King, you have to check out the nutritional information.  They are often loaded with added sugar and fat.  I find the best (and cheapest way) to get my smoothie on is to make it myself at home.  

I am a creature of habit, so I basically make the same on every time, but I change out the fruit.  I like berries the best for sweetness, because the are full of antioxidants, vitamins, and fiber.  They don't spike blood sugar as much as other fruit.  I use only one fruit at a time, and I keep it at about 1/3 of a cup.  I find that is plenty sweet for me.  

My basic recipe:
1/3 C of fruit
1 scoop protein powder (This is what I use.)
1/2 C almond milk (may need to add more depending on your desired consistency)
an ice cube or two...

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...and my secret ingredient:  frozen zucchini!  I chop zucchini, bag it in snack bags (about 1/4 C), and freeze it to throw in my smoothies.  It adds another 1/2 serving of vegetables to my daily intake and I can't even taste it!  Another cool idea is to add 1/4 C frozen spinach and then you would have a full extra serving of vegetables.  

Sometimes, depending on how much healthy fat I have had already (or how much I plan to have), I add some avocado or peanut butter.  This makes it more filling.  You can also add chia or flax seed to bump up the fat and keep you fuller longer.  

I usually use my smoothies as a snack, not a meal.  Psychologically, I feel fuller longer when I chew my food.  In a pinch, though, I will have a smoothie for a quick breakfast, but I load it up a bit more with the fat and sometimes even some oats to make it more satiating.

What do you put in your smoothies?

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