Smoothie Yogurt Milk Blue Berries Walnuts Flax Seed Alavcado
Smoothies have become an on-the-go staple for health-conscious eaters, and we have to agree: They're ridiculously easy to make, filled with fruits and veggies, and are ready in seconds. But not all smoothies are created equal. In fact, many store-bought smoothies are loaded with excess sugar and calories. So, if you're looking for healthy smoothie recipes, we have the expert-approved tips, tricks, and ingredients to toss into your blender ASAP.
How to build a healthy smoothie
Smoothies can make a healthy breakfast if you have a good balance of ingredients and nutrients—including protein, carbs, and healthy fats.
"Smoothies can be a healthy and convenient way to add in several nutrients to help jump-start your day," says Andrea Mathis, M.A., R.D.N., L.D., an Alabama-based dietitian and author of The Complete Book of Smoothies: 115 Health Recipes to Nourish, Health, and Energize .
Mathis especially loves that you can modify smoothies for any taste or preference. She emphasizes the importance of making smart swaps to ensure you're getting all the nutrients your body needs. For example, protein powder is a great addition to your smoothie for an extra kick of the macronutrient, but Mathis also loves nuts, cottage cheese, chia seeds, and other foods that already contain high amounts of protein.
Additionally, adding a source of healthy fat, like nuts or avocado, and extra fiber from vegetables, flax seeds, hemp seeds, or chia seeds can help provide essential vitamins, minerals, and antioxidants, she says.
Is it healthy to have a smoothie every day?
If you're looking to put your own blender to use and start making smoothies at home, you're already one step ahead with saving yourself money and ensuring you have full control over what goes into your drink. Enjoying a smoothie every day is totally fine if you make sure it has a good balance of nutrients.
That said, dietitians say it's actually better to chew and swallow food rather than drinking it for fullness, so it's probably best to limit your intake to one smoothie a day and enjoy proper meals and snacks throughout the day. And if you're aiming to make your smoothie a meal, try to include at least 25 grams of protein; if it's a snack, go for at least 10 grams of protein.
These delicious, healthy smoothies make it easier to eat right with nutrient-rich fruit and veggies, creamy milk, protein, probiotic-rich yogurt, and other nutritious ingredients. Just a note: Some of these recipes contain fruit juice or honey to up the sweetness, but if you're looking to cut added sugar from your diet, you can nix those ingredients.
Some of these recipes are from Smoothies & Juices, the book from Prevention's Healing Kitchen series. Give these recipes a try, and feel free to tweak and experiment to create your own perfect blend.
1. Blueberry Smoothie Bowl
Who says smoothies are only for sipping? Blend together frozen blueberries, almond milk, almond butter, and vanilla until ultra-creamy and divine. Once you divide into two bowls, decorate with fresh blueberries, hemp seeds, vanilla granola, and more for the breakfast bowl of your dreams.
Get the recipe from Prevention »
2. Berry, Chia, and Mint Smoothie
Red is our favorite color in this ruby smoothie packed with strawberries, raspberries, and beets. It'll give you a ton of gut-friendly fiber, and a refreshing sip from the surprising addition of mint.
Get the recipe from Prevention »
3. Green Pineapple Coconut Smoothie
Tropical flavors from pineapple, coconut, banana, and lime get a nutritional punch from baby spinach. It's a health-packed cup for any time of day that'll feel like a vacay on an island.
Get the recipe from Prevention »
4. Stress Less Smoothie
Tangy kefir offers gut-boosting benefits, that combined with raspberries, hemp seeds, and a peach may help you lower stress levels. But if you can't find hemp seeds, add a tablespoon of almond butter for a comparable boost of magnesium, which is key in lowering stress.
Get the recipe from Prevention »
5. Creamy Kale Smoothie
This smoothie is from the Balanced Gut section of Prevention's Smoothies & Juices. Packed with protein and probiotics, Greek yogurt is a natural gut-health booster.
In a blender, combine 1 cup coarsely chopped kale, 1 1/2 cup frozen pineapple chunks, 1/2 cup plain Greek yogurt, 1/2 cup unsweetened almond milk, and 1 tsp honey. Blend until the mixture is smooth and frothy
Nutrition: 296 cal, 14 g pro, 45 g carb, 5 g fiber, 36 g sugars ( 6 g added sugars), 8.5 g fat ( 3 g sat fat)
6. Citrus-Pineapple Smoothie Bowl
This smoothie bowl is a fun way to switch up your routine. It features vitamin C–rich citrus fruit, heart-healthy cashews, and gut-healthy Greek yogurt.
Put 1/2 cup fat-free Greek yogurt, 1/2 cup frozen pineapple chunks, 1 tsp vanilla extract, 1/2 navel orange, segmented, and 1/2 ruby grapefruit, segmented, in a blender. Blend until the mixture is smooth, and divide between 2 bowls. Top with more orange and grapefruit, plus chia seeds, unsweetened coconut flakes, and chopped cashews.
Nutrition: 240 cal, 12 g pro, 31 g carb, 5 g fiber, 19 g sugars ( 0 g added sugars), 8 g fat ( 4 g sat fat)
7. Peach Blueberry Smoothie
This sweet blend will have you feeling like it's summertime in the dead of winter with blueberries and peaches. Plus, you'll get your daily dose of greens with nutrient-rich kale. A dash of cinnamon is the perfect touch.
In a blender, combine 1 cup chilled almond or vanilla soy milk, 4 slices of fresh or frozen peaches (about 1/2 cup), 1/4 cup blueberries, a handful of kale, and 1/4 tsp. ground cinnamon. Blend until smooth.
Nutrition: 170 cal, 8.5 g pro, 26 g carb, 4 g fiber, 17 g sugars, 4 g fat
8. Banana-Blueberry-Soy Smoothie
Succulent blueberries are bursting with flavor in this healthy smoothie, which is also loaded with potassium-rich banana and vanilla for sweetness.
Simply combine 1 1/4 cups light soy milk with 1/2 cup frozen blueberries, 1/2 frozen banana, and one teaspoon of pure vanilla extract. Blend for about 20 to 30 seconds, or until smooth. You can add up to 1/4 cup more milk if you prefer to have the mixture thinner.
Nutrition: 125 cal, 3 g pro, 25 g carb, 2 g fiber, 11 g sugars, 5 g fat
9. Peaches and Cream Oatmeal Smoothie
No time for a leisurely meal? Try this grab-and-go, probiotic-rich take on morning oatmeal. Whole-grain oats contain prebiotic fiber that promotes gut health.
This recipe from Prevention's Smoothies & Juices makes two smoothies: Blend 1/2 cup whole milk, 1/2 cup Greek yogurt, 1/2 cup rolled oats, 1 cup frozen peaches, 1/2 frozen banana, and 1/2 cup ice until smooth.
Nutrition: 283 cal, 13 g pro, 53.5 g carb, 2 g fiber, 48 g sugars, 3.5 g fat (2 g sat fat)
10. Pineapple Passion Smoothie
This decadently thick smoothie recipe will satisfy your cravings for an ice cream cone. Plus, pineapple contains bromelain, an enzyme that helps break down protein and may help reduce bloating.
Combine 1 cup of low-fat or light vanilla yogurt, six ice cubes, and 1 cup of pineapple chunks. Place all the ingredients into a blender and pulse as needed, or until the mixture is smooth.
Nutrition: 283 cal, 13 g pro, 53.5 g carb, 2 g fiber, 48 g sugars, 3.5 g fat (2 g sat fat)
11. Milk and Honey Smoothie
Make use of the celery in your produce drawer with this blended juice, which combines it with almond milk, cucumber, and grapes for a sip-worthy snack.
In a blender, combine 1 1/2 cups unsweetened almond milk, 1 medium Kirby cucumber (peeled and sliced), 1 cup seedless green grapes, 2 medium stalks celery (peeled and sliced), and 1 Tbsp honey. Blend until the mixture is smooth, serves 2.
Nutrition: 124 cal, 2 g pro, 26 g carb, 2 g fiber, 21 g sugars (9 g added sugars), 2 g fat ( 0 g sat fat)
12. Silky Skin Smoothie
This drink from Prevention's Smoothies and Juices is great for your complexion! Apricots and carrots are rich in the antioxidant beta-carotene, which the body converts into vitamin A. The vitamin can potentially offset skin aging, as well as damage from UV rays and pollution.
In a blender, combine 1/2 cup ice cubes, 1/2 cup whole milk Greek yogurt, 1/4 cup grated carrot, 1 tsp honey, 1/2 tsp cinnamon, 2 chopped dried apricots, and 1 fresh apricot (pitted and coarsely chopped). Blend until smooth.
Nutrition: 130 cal, 8 g pro, 21 g carb, 3 g fiber, 17 g sugars (6 g added sugars), 3.5 g fat (2 g sat fat)
13. Lean, Mean, Green Machine
If you're looking for a post-workout recovery drink, this smoothie is it. Protein powder helps replenish the energy you burned, sweet banana and kiwi provide potassium and vitamin C, while coconut water helps you rehydrate.
In a blender, add 1 medium banana (cut into pieces), 1 kiwi (peeled and cut into pieces), 1 cup unsweetened almond milk, 1 cup spinach, 1 scoop vanilla whey protein powder, 1/2 cup coconut water. Pulse until creamy and smooth.
Nutrition: 304 cal, 22 g pro, 47 g carb, 7 g fiber, 5 g fat
14. Berry-Banana-Oat Smoothie
Oats add body to your smoothies, plus the resistant starch this whole grain contains helps you feel fuller longer. Another bonus of resistant starch? It causes less gas than other fibers.
In a blender, combine 2 cups frozen strawberries, 1 cup vanilla low-fat yogurt, 1 banana, sliced, 1/2 cup rolled oats, 1/2 cup orange juice, and 1 Tbsp honey. Blend until the mixture is smooth, serves 4.
Nutrition: 171 cal, 5 g pro, 36 g carb, 3.5 g fiber, 23 g sugars ( 4.5 g added sugars), 2 g fat (1 g sat fat)
15. Caribbean Dream Smoothie
If you're plagued by a nervous stomach before big events, try sipping this smoothie from Prevention's Smoothies & Juices beforehand. It includes banana, which contains the relaxing mineral magnesium; and the yogurt's probiotics may ease anxiety as well.
Blend 1/2 cup pineapple chunks, 1/4 cup 2% Greek yogurt, 1/4 cup refrigerated unsweetened coconut milk, 1/4 cup orange juice, 1/4 large banana, and a handful of ice cubes until smooth. For best results in easing anxiety, sip it two hours before you need to calm your nerves.
Nutrition: 156 cal, 6 g pro, 29 g carb, 2 g fiber, 21 g sugars ( 1.5 g added sugars), 3 g fat ( 2 g sat fat)
16. Green Ginger Smoothie
Baby spinach and Granny Smith apples combine to create the delicious green color of this smoothie. Hemp seeds add a dose of plant protein and healthy fats.
Combine 2 cups packed baby spinach, 1 chopped Granny Smith apple, 3/4 cup coconut water, 1/4 cup lemon juice, 2 Tbsp. hemp seeds, 3 tsp. minced ginger, 1 tsp. raw honey, 1 ½ cup ice cubes. Blend until smooth. The recipe serves 2.
Nutrition: 153 cal, 27 g carb, 4 g fiber, 17 g sugars , 4 g fat (1 g sat fat)
17. Cranberry Banana Smoothie
The autumn berry is the star of this satisfying, fiber-rich treat. Banana adds body and sweetness, almond milk keeps the calorie count low, and maple syrup offers a seasonal sweetness.
In a blender, add 1 cup frozen cranberries, 1 cup unsweetened almond milk, 1 banana, and 1 Tbsp. maple syrup, ½ cup ice cubes. Puree until frothy and smooth.
Nutrition: 125 cal, 1 g pro, 27 g carb, 4 g fiber,15.5 g sugars ( 6 g added sugars), 1.5 g fat (0 g sat fat)
18. Apple Crisp Smoothie
Savor the taste of fall with this delicious smoothie, which features sweet apple cider, Greek yogurt, oats, nuts, and warming spices. It's also rich in protein and beta-glucan, a type of fiber that improves endurance.
Get the recipe from Prevention »
Nutrition: 364 cal, 14 g pro, 49 g carb,4 g fiber, 32 g sugars, 12.5 g fat ( 2 g sat fat)
19. Green Tea, Blueberry, and Banana Smoothie
To prepare this smoothie featuring antioxidant-rich green tea, simply heat 3 Tbsp. of water in a bowl in the microwave until it's steaming hot. Then, add 1 green tea bag and allow it to brew for 3 minutes. Remove the tea bag and stir in 2 tsp. honey until it dissolves. Combine 1 1/2 cups frozen blueberries, 1/2 medium banana, and 3/4 cup calcium-fortified light vanilla soy milk into a blender. Add the tea and process all ingredients until smooth.
Nutrition: 269 cal,3.5 g pro,63 g carb, 8 g fiber, 38.5 g sugars, 2.5 g fat ( g sat fat)
20. Mocha Protein Shake
This buzzy breakfast tastes like a milkshake. The secret ingredient? Walnuts. These nuts are high in protein and omega-3 fatty acids—healthy fats known to help fight inflammation and protect your heart. A dose of black coffee makes this the perfect morning shake.
In a blender, add 1 1/2 cup black coffee (made in advance and cooled), 1 large frozen banana (cut into chunks), 1 cup ice cubes, 1/4 cup walnuts, 1 heaping Tbsp. unsweetened cocoa powder, and 6 Tbsp. chocolate protein powder. Blend until smooth. This recipe serves 2.
Nutrition: 264 cal, 24 g pro, 22 g carb, 4 g fiber, 11 g fat
21. Powerhouse Pumpkin Smoothie
In addition to pure pumpkin, this smoothie packs Greek yogurt for a creamy, protein-rich base. Maple syrup and pumpkin pie spice add seasonal sweetness.
In a blender, combine 1/2 cup canned pure pumpkin (frozen in an ice cube tray), 7 oz. 2% Greek yogurt, 1/2 cup water, 1/4 avocado, 2 Tbsp. ground flaxseed, 1 Tbsp. maple syrup, and 1/2 tsp. pumpkin pie spice. Blend until creamy.
Nutrition: 361 cal, 26 g pro, 38 g carb, 11 g fiber, 26 g sugars, 14 g fat ( g sat fat)
22. Strawberry-Kiwi Smoothie
This fruity, low-calorie smoothie recipe becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.
In a blender, combine 1 1/4 cup cold apple juice, 1 ripe banana, 1 kiwi, 5 frozen strawberries, and 1 1/2 teaspoon honey. Puree until smooth.
Nutrition: 87 cal, 0.5 g pro, 22 g carb, 1.5 g fiber, 16.5 g sugars, 0 g fat
23. Tropical Papaya Perfection Smoothie
This coconut-infused breakfast smoothie tastes just as decadent as a milkshake. One sip will immediately transport you to a tropical island.
Cut 1 papaya into chunks and blend it with 1 cup of fat-free, plain yogurt, 1/2 cup fresh pineapple chunks, 1/2 cup crushed ice, 1 tsp. coconut extract, and 1 tsp. ground flaxseed. Process the mixture for about 30 seconds, or until it's smooth and frosty.
Nutrition: 299 cal, 13 g pro, 64 g carb, 7 g fiber, 44 g sugars, 1.5 g fat
24. Banana Almond Protein Smoothie
Creamy almond butter offers healthy fats, while coconut water helps restore electrolytes after a tough workout. Greek yogurt and a scoop of whey keep the protein content high.
In a blender, add 1/2 cup coconut water, 1/2 cup plain Greek yogurt, 3 Tbsp. almond butter, 1 scoop whey protein powder, 1 Tbsp. hemp seeds, 1 frozen banana, and 1 cup ice. Process until smooth The recipe serves 2.
Nutrition: 329 cal, g pro, 26 g carb, 5 g fiber, 15 g sugars, 17 g fat
25. Berry Good Workout Smoothie
Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.
What you'll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, 2 Tbsp. honey, 1 tsp. fresh lemon juice, and 1/2 cup ice cubes. Blend until smooth.
Nutrition: 162 cal, 2 g pro, 41.5 g carb, 6 g fiber, 32 g sugars, 1 g fat
26. Tutti-Frutti Smoothie
A splash of orange juice infuses citrus into this healthy and refreshing snack. All you need is 1/2 cup mixed frozen berries, 1/2 cup canned crushed pineapple in juice, 1/2 cup plain yogurt, 1/2 cup sliced ripe banana, and 1/2 cup orange juice. Process for about two minutes, or until smooth. The recipe serves 2. (To cut back on sugar, omit the orange juice and canned pineapple and use fresh pineapple.)
Nutrition: 140 cal, 3.5 g pro, 29 g carb, 2.5 g fiber, 16 g sugars, 2.5 g fat ( 1.5 g sat fat)
27. Mango Madness Smoothie
Take advantage of ripe mango's disease-fighting ability with this delicious smoothie recipe. First, combine 1 can of juice-packed pineapple chunks, 1 cup fat-free frozen vanilla yogurt, 1 large peeled and pitted mango, and 1 ripe banana together in a blender. Blend until smooth. Then, gradually add ice—about 4 cups—until the entire mixture is pureed. The result is a creamy, frosty drink that's perfect for two.
Nutrition: 251 cal, 6.5 g pro, 60 g carb, 4 g fiber, 50 g sugars, 0.5 g fat
28. Antioxidant Berry Avocado Smoothie
Packed with tons of nutrients and antioxidants, this smoothie recipe leans into frozen avocado for an ultra-creamy texture. Plus, spinach, flax seeds, and an antioxidant-rich blend of frozen berries bring great flavor and keep you full.
Get the recipe from Beautiful Eats & Things »
29. Yellow Fruit and Turmeric Smoothie
Turmeric is a time-honored superfood with antioxidant and anti-inflammatory properties. Powered by curcumin, one of its primary substances, the spice may help boost memory, ease joint pain, lower the risk of certain cancers, and lessen the symptoms of depression. What are you waiting for? Make this smoothie that's bursting with the stuff.
Get the recipe from The Hungry Hutch »
30. Peanut Butter and Jelly Smoothie
Here's a smoothie recipe that'll make you nostalgic for the childhood favorite. Mixed berries and peanut butter powder give this smoothie the sweet and salty taste you crave. Plus, the vanilla powder gives you staying power so you won't go hungry an hour after drinking this creamy beverage.
Get the recipe from Peace, Love and Low Carb »
31. Pumpkin Coconut Smoothie
With no added sugar, you can feel good about sipping on this rich and creamy smoothie. Plus, it has only five ingredients and takes only five minutes to prepare. What's more, it's compliant with many diets, including gluten-free, Paleo, vegan, and vegetarian. Consider adding a scoop of collagen powder for extra protein.
Get the recipe from Cook Eat Paleo »
32. Detox Green Smoothie with Chia Seeds
If you haven't tried chia seeds yet, here's a great opportunity. These tiny but mighty seeds are packed with omega-3 fatty acids that are great for your heart. They also help you stay fuller longer, thanks to their plant protein power. Combined with spinach, unsweetened almond milk, frozen pineapple, and naturally sweet banana, this tasty mixture is the ultimate breakfast treat.
Get the recipe from Ally's Cooking »
33. Caramel Apple Overnight Oatmeal Smoothie
This vegan, gluten-free breakfast smoothie is perfect for cold mornings when you're craving a fall treat. Don't worry: There's no caramel in this recipe. Instead, this blogger subs in dates to add natural sweetness, along with antioxidants, fiber, and minerals. Rolled oats also pack fiber and protein, while apples and cinnamon give that undeniably heartwarming taste. This dreamy mixture sits in the fridge overnight, saving you so much time in the mornings.
Get the recipe from Running With Spoons »
34. Carrot Cake Smoothie
Carrots aren't usually the star ingredient in a breakfast smoothie, but this creamy blend will make you a believer. The carrots pair perfectly with banana slices, diced pineapples, walnuts, cinnamon, and nutmeg, and make this veggie-packed smoothie taste just like a slice of carrot cake.
Get the recipe from Well Plated »
35. Cranberry Citrus Smoothie
This heavenly citrus drink provides a burst of vitamin C and refreshing tart flavor from a blend of cranberries and oranges. Frozen bananas and a hint of vanilla extract add balance, with a base of plain Greek yogurt for extra protein and creaminess. Oranges can be substituted for any other type of citrus, so if you prefer tangerines or clementines, feel free to swap those in.
Get the recipe from The Produce Moms »
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Source: https://www.prevention.com/food-nutrition/a20499756/20-super-healthy-smoothie-recipes/
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