Smoothies are a staple summertime beverage because it's too hot to fathom drinking anything that isn't cool. But even before the weather gets warm, blending your fruits and vegetables can be a creative way to get in more nutrients.
You might want to add a smoothie to your regular snack habits – only about 12% of Americans meet their daily fruit intake, the Centers for Disease Control and Prevention found in 2019.
Blending up something delicious this week? Here’s your definitive guide to making the healthiest one.
Healthiest things to put in a smoothie
There are endless ingredients that you can include in a smoothie, but the healthiest way to make one is to include a balance of protein, carbohydrates and fats.
According to registered dietitian Kate Regan, this three-part formula is the key to creating a healthy smoothie.
“To build a satisfying and nourishing smoothie, you want to be adding a variety of different nutrients, just like you would look at a meal or a snack and aim to have variety in those,” she says.
Smoothie-ready carbohydrates can be found in the form of fruits, vegetables and starchy foods. Carbohydrates give us quick bursts of energy, followed by a crash when the energy is depleted. This means your fruit-filled smoothie won’t keep you full for long if it doesn’t have a source of fat or protein in it. Pairing carbohydrates with proteins and fats provides longer-lasting energy and satiety.
Good fat options for smoothies include nuts, seeds, nut butter, avocados or Greek yogurt, which can also provide protein. Regan also recommends choosing a high-protein liquid like dairy milk or soy milk. You can also add a scoop of protein powder.
But if you’re looking for a few ingredients to give your smoothie an extra boost, check out the health benefits of these options Regan recommends:
Greens: Dark leafy greens are a good source of vitamin K and are rich in calcium and antioxidants
Seeds: Chia seeds and flax seeds are a great source of healthy fat and fiber (only 7% of American adults meet their daily fiber recommendation) and flax seeds can have skin and hair health benefits. Hemp seeds have more protein than chia and flax seeds and also contain all nine of the essential amino acids the body cannot make on its own.
Nuts: Adding nuts is a good way to get in healthy fat, protein and fiber
Beets: These root vegetables get their red color from betalains, which are phytonutrients that contain a host of benefits, including fighting inflammation and possibly reducing cancer risk. Beets and their greens are also rich in potassium, magnesium, fiber, phosphorus, iron, beta-carotene, folic acid and vitamins A, B and C, according to Northwestern Medicine.
Riced cauliflower: Cauliflower is a cruciferous vegetable, which contains fiber, phytonutrients to prevent cell damage and indole-3-carbinol, a compound shown to decrease the risk of estrogen-related cancers and colon cancer
Protein powder: It’s a matter of taste preference, though Regan recommends whey protein powder because it’s a complete protein, meaning it contains all of the nine essential amino acids. But if you’re vegan or plant-based, there are many protein options made of seeds, legumes or grains you can try. You can also add collagen powder, which doesn’t have a strong flavor and is important in skin health and joint mobility.
“Those are really easy ways to sneak in nutrition without really tasting it,” Regan says. “Especially if you’re someone who doesn’t love vegetables, smoothies are a great way to mask the flavor of them but still make sure you’re getting the nutrition.”
Truthfully, any fruit or veggie you include in your blended creation will be a healthy choice. In her practice and online, Regan says she sees a lot of fear around high sugar content. Fruit in general has a lot of natural sugar, which is a healthy source of energy. If you’re pairing it with protein and fat in a smoothie, you don’t need to be concerned about the amount of sugar, Regan says.
“Smoothies are a great vehicle for nutrition and fiber and protein and lots of wonderful nutrients for our body,” she says. “The message that they are too high in sugar so we should be avoiding them is not really accurate.”
Healthiest fruits: These eight have the most benefits
How to make a healthy smoothie
The first step to building a smoothie is to stick to the three-part equation of carbohydrates, proteins and fats. Make a mental note of all three categories you’re including in your smoothie.
Next, make sure the consistency is just right.
“If you’re using frozen fruits and veggies, we’re aiming for about a 50-50 ratio of ingredients to liquid. If you’re using fresh fruit and vegetables, we’re going to need a little bit less liquid, so aiming for a split of 70% ingredients and 30% liquid,” Regan says.
If you want a colder, thicker smoothie and don't have frozen vegetables, try adding a bit of ice.
Healthy smoothie recipes
Want to make a tasty and nutritious smoothie but don’t know where to start? Try out one of these USA TODAY-curated recipes that include carbs, proteins and fats.
Banana Berry:
Banana
Blueberry
Yogurt
Milk
Tropical Greens:
Mango
Kale
Orange juice
Avocado
Collagen powder
The Classic:
Strawberry
Banana
Hemp seeds
Milk of choice
Nut Butter Split:
Banana
Nut butter
Chocolate protein powder or cacao powder
Milk of choice
Coffee Buzz:
Banana
Honey
Peanut Butter
Iced coffee or cold brew of choice
PB & J:
Banana
Strawberries
Blueberries or raspberries
Nut butter
Milk of choice
Pineapple Mango:
Pineapple
Mango
Orange juice
Avocado
Collagen
The “Looks Bad, Tastes Good”
Mango
Blueberry
Kale
Yogurt
Milk of choice
Sweet Potato Treat:
Sweet potato
Banana
Cinnamon
Yogurt
Milk of choice
Hidden Veggies:
Banana
Pineapple
Riced cauliflower
Spinach
Flax seeds
Milk of choice
Green Dream:
Spinach
Bananas
Strawberries
Yogurt
Milk of choice
Vanilla protein powder
Discover more health tips for your daily diet:
Healthiest fruit: This one has cognitive and cardiovascular benefits
Healthiest vegetable: Check out these great nutrient-dense options
Healthiest breakfast: Follow this 3-step guide in the mornings
Healthiest energy drink: What to know before you reach for another one
Healthiest protein powder: Whey, pea and more explained
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This article originally appeared on USA TODAY: Healthiest smoothies: 11 nutritious recipe ideas
