Smoothies are a great treat any time of year, but especially in summer. You can make them at home or find them in grocery stores, convenience stores, and restaurants. Smoothies make a great snack, but you can also use them as a meal! They provide energy, nutrition, and hydration; just what we need in the long, hot days of summer. Plus, they’re quick to make and easy to carry for on-the-go days.
Components of a Good Smoothie
Some things to think about when you’re making a smoothie as a meal are calories, carbohydrates, protein, and fat content. You can balance nutrition by using fruits, vegetables, dairy, protein, and fat.
Calories:
- As a meal, a smoothie can provide more than 300 calories per 8 oz serving.
- As a snack, consider a smaller version for fewer calories.
Carbohydrates:
- Fiber, a carbohydrate, is beneficial to your health by helping you feel full and aiding digestion.
- Fruits and vegetables provide vitamins and fiber.
- Frozen fruits keep the smoothie nice and cold.
- Consider adding greens such as spinach and kale for added nutrition!
- Go light on added sweetners such as honey, sugar, agave and maple syrup.
- Oats thicken and add fiber.
Protein:
- Protein helps build muscle.
- Peanut butter, peanut butter poweder, nuts, seeds, beans, and soy provide protein and can be added to smoothies.
- Protein powders and tofu also provide protein.
- Beans provide a good source of protein and fiber.
- Unsweetened or low fat yogurt is a good source of protein often used in smoothies.
Fat:
- Our bodies need fat to provide energy and carry nutrients.
- Focus on monounsaturated and polysaturated fats by adding nuts, nut butters, seeds (chia, flax, seasame), or avocado to your smoothie.
Other Healthy Additions:
- Spices like cinnamon, ginger, and turmeric go great in smoothies.
- You can also add cocoa powder, coconut water, and/or almond milk or other nondairy milks.
Smoothie Preparation Tips
- Use frozen fruit and veggies, such as bananas, or avocados to help make the smoothie thicker and reduce the need for ice.
- Ripe bananas add sweetness.
- Add chia or flax seeds to increase fiber and add heart healthy omega 3 fatty acids.
- Spinach and kale are great to sneak into a smoothie for picky children.
During the summer it can be hard to think about cooking, especially on hot days. Especially, when you would rather be outside playing, gardening or just enjoying the summertime breeze. Smoothies are a great option to beat the heat and take little time to prepare. The family can help you make them, too!
