Smart Summer Smoothies!
(STLMoms) – Making your own summer smoothies not only saves your pretty pennies, but can also save you calories while maximizing your smoothie nutrition!
My 4 basic building blocks of a smoothie include:
1) Fruit or vegetable: go with frozen fruits and you can use less ice making a creamier smoothie
2) Protein: use Greek yogurt or dried milk powder to boost the protein in your smoothie, you can also use protein powders, but they are more costly, milk and yogurt are excellent sources of protein as well
3) Healthy fats: fats such as flax seed, chia, and nut butters will help that smoothie stick to your ribs longer and along with healthy monounsaturated and omega-3 fats
4) Liquids: adding 1/3-1/2 cup liquid is usually necessary to get a smooth consistency, milk, almond, soy, or coconut milk can work, go with a low fat version, juice can also be used
Here are links and recipes to the three smoothie recipes we spot lighted on STLMoms! Enjoy!
1) Power Packed Fruit Smoothie: http://www.diabetesselfmanagement.com/Recipes/Beverages/mixed_fruit_smoothie/
2) Peanut butter, Banana, and Flax Smoothie:
3) The Diet Diva Beet, Carrot and Ginger Smoothie:
1/4 cup greek yogurt, 1/2 cup soy milk, 1 pickled beet or cooked beet, 2 small carrots, 1 piece crystalized ginger, 1/2 frozen banana, 1/2 T. chia seeds, 1/4 cup ice
Calories: 280; Fat 5g, Protein: 12g; Carb: 50 g