Spring has sprung and as we happily welcome the perks of warmer weather and extra hours of sunlight, we often find that our daily menus need as much of a seasonal makeover as our closets. The shedding of layers is often an abrupt reminder of the extra um, padding we have accumulated during long winter months filled with one too many holiday treats, not to mention carb and comfort food cravings on high combined with a few too many alcohol fueled snow days.
If you are guilty of any of these waist expanding habits not to worry, there is a quick, convenient, and versatile way to make over your morning meal that can set you up to feel great and eat lighter all day whether your goal is to shed lingering winter weight, increase you energy, or just quickly pack more nutrients into your busy life. The answer to all these desires and more lies in your new best friend, the morning smoothie.
To save time you can even prep your smoothie at night having all the ingredients in your mixer of choice, refrigerate overnight and simply wake up, blend, and go. Stick with the building blocks below until you have come up with a system that creates the taste, texture, and level of fullness you desire but also feel free to use these guidelines loosely and experiment to your heart’s content!
Protein: As someone who typically uses shakes as post workout recovery fuel, I always include a serving of powdered protein as the foundation of my shake. There are a multitude of flavors and types of protein depending on your preferences and dietary needs that range from whey, to plant based vegan, and so forth. I try to stick with a powder that is gluten free (as I do with most of my dietary choices) and make sure to check sugar content. A protein powder that is loaded with added sugars will cancel the nutritional benefits; try sticking to two grams or less of sugar and 80-150 calories at most per serving. Even if you haven’t gotten in your daily sweat, protein will help keep you feeling full for a longer period of time and give you the energy necessary to power through your am routine. If protein powder isn’t part of your diet, plain unsweetened Greek yogurt can also substitute for a strong protein source without added sugars or excess calories.
Fruit: The next ingredient is fruit. This is where preference and creativity come in. I typically use a banana and sometimes add less dense fruits such as strawberries or blueberries for an extra kick of antioxidants and natural sweetness. A little secret that us smoothie pros know, freeze your banana beforehand for a thicker, creamier texture; just don’t forget to peel it before putting in the freezer! Another fruit that makes for a great smoothie component (especially when you’re feeling tropical) is frozen pineapple. Again be sure to check your ingredients, some frozen fruits can be packed with sugary syrups and additives that will off step your goal of a clean, healthy meal. The only ingredients should be fruit! Everyone’s tastes are different and experimenting with your fruit is a great way to keep from boredom with your morning meal. Kiwi pieces, oranges, mangos, are also fun options.
Seeds: Digestive health is a common ailment among even the healthiest of eaters, which is why I include a seed for extra fiber and healthy fats. Ground flaxseed and/or chia seeds are my go to choices that keep things moving and add bulk through fiber to keep you feeling full for longer.
Nut Butter: Hands down my favorite component of a great smoothie is the nut butter. My top choices are almond and peanut butters. These butters should ALWAYS be 100% all natural (sorry Jiff) and the only ingredient listed on the label should be the nut of choice (okay fine, salt may be there too). A little goes a long way with nut butters; one tablespoon is plenty to add flavor as these foods are packed with healthy fats which are essential to a well balanced diet, however calories can add up quickly. Nut butters also contribute to a creamy texture.
Greens: It wouldn’t be a well balanced meal without a dose of vegetables; this is where you greens come in (added bonus: mom will be proud!). Raw kale and spinach work fabulously for a boost of vitamins and surprisingly enough won’t change the taste of your shake. One cup of either green shredded should be plenty to supplement your diet without deterring from flavor and drinkability.
Milk: To round out your smoothie one cup of liquid is necessary. I have always gone with some form of milk, for a little extra flavor I choose unsweetened vanilla almond milk but any unsweetened almond milk will do. If dairy is a part of your diet, skim milk (organic whenever possible) is a great option as well. If you like a heartier and nuttier taste, unsweetened hemp milk is an exotic alternative. A splash of coconut water or pure squeezed orange juice (again watch out for added sugars, do you see a pattern here?) can accent your shake depending upon the fruit you have chosen.
All of the elements above are optional and interchangeable. Include one, two, or all depending on your hunger level and nutritional needs. You may need less of a boost if you just woke up versus if you just had a serious sweat session. Most important of all have fun with your shake! Add some ice, blend, and sit in the sun while you sip to get an added kick of vitamin D.
If you are guilty of any of these waist expanding habits not to worry, there is a quick, convenient, and versatile way to make over your morning meal that can set you up to feel great and eat lighter all day whether your goal is to shed lingering winter weight, increase you energy, or just quickly pack more nutrients into your busy life. The answer to all these desires and more lies in your new best friend, the morning smoothie.
To save time you can even prep your smoothie at night having all the ingredients in your mixer of choice, refrigerate overnight and simply wake up, blend, and go. Stick with the building blocks below until you have come up with a system that creates the taste, texture, and level of fullness you desire but also feel free to use these guidelines loosely and experiment to your heart’s content!
Protein: As someone who typically uses shakes as post workout recovery fuel, I always include a serving of powdered protein as the foundation of my shake. There are a multitude of flavors and types of protein depending on your preferences and dietary needs that range from whey, to plant based vegan, and so forth. I try to stick with a powder that is gluten free (as I do with most of my dietary choices) and make sure to check sugar content. A protein powder that is loaded with added sugars will cancel the nutritional benefits; try sticking to two grams or less of sugar and 80-150 calories at most per serving. Even if you haven’t gotten in your daily sweat, protein will help keep you feeling full for a longer period of time and give you the energy necessary to power through your am routine. If protein powder isn’t part of your diet, plain unsweetened Greek yogurt can also substitute for a strong protein source without added sugars or excess calories.
Fruit: The next ingredient is fruit. This is where preference and creativity come in. I typically use a banana and sometimes add less dense fruits such as strawberries or blueberries for an extra kick of antioxidants and natural sweetness. A little secret that us smoothie pros know, freeze your banana beforehand for a thicker, creamier texture; just don’t forget to peel it before putting in the freezer! Another fruit that makes for a great smoothie component (especially when you’re feeling tropical) is frozen pineapple. Again be sure to check your ingredients, some frozen fruits can be packed with sugary syrups and additives that will off step your goal of a clean, healthy meal. The only ingredients should be fruit! Everyone’s tastes are different and experimenting with your fruit is a great way to keep from boredom with your morning meal. Kiwi pieces, oranges, mangos, are also fun options.
Seeds: Digestive health is a common ailment among even the healthiest of eaters, which is why I include a seed for extra fiber and healthy fats. Ground flaxseed and/or chia seeds are my go to choices that keep things moving and add bulk through fiber to keep you feeling full for longer.
Nut Butter: Hands down my favorite component of a great smoothie is the nut butter. My top choices are almond and peanut butters. These butters should ALWAYS be 100% all natural (sorry Jiff) and the only ingredient listed on the label should be the nut of choice (okay fine, salt may be there too). A little goes a long way with nut butters; one tablespoon is plenty to add flavor as these foods are packed with healthy fats which are essential to a well balanced diet, however calories can add up quickly. Nut butters also contribute to a creamy texture.
Greens: It wouldn’t be a well balanced meal without a dose of vegetables; this is where you greens come in (added bonus: mom will be proud!). Raw kale and spinach work fabulously for a boost of vitamins and surprisingly enough won’t change the taste of your shake. One cup of either green shredded should be plenty to supplement your diet without deterring from flavor and drinkability.
Milk: To round out your smoothie one cup of liquid is necessary. I have always gone with some form of milk, for a little extra flavor I choose unsweetened vanilla almond milk but any unsweetened almond milk will do. If dairy is a part of your diet, skim milk (organic whenever possible) is a great option as well. If you like a heartier and nuttier taste, unsweetened hemp milk is an exotic alternative. A splash of coconut water or pure squeezed orange juice (again watch out for added sugars, do you see a pattern here?) can accent your shake depending upon the fruit you have chosen.
All of the elements above are optional and interchangeable. Include one, two, or all depending on your hunger level and nutritional needs. You may need less of a boost if you just woke up versus if you just had a serious sweat session. Most important of all have fun with your shake! Add some ice, blend, and sit in the sun while you sip to get an added kick of vitamin D.