what you focus on you create more of
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...
...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?
About the Author
Kim is a personal trainer, nutrition coach, and group fitness instructor. She is a mom of two grown kiddos, and a former elementary school teacher. Most days, she can be found training clients, prepping food, thinking about food, or writing about food. She is also obsessed with mindset and habits. She is a 9w1 on the enneagram.