Cool Down with a Balanced Smoothie
Here’s how you can step up your smoothie game this summer while staying cool and adequately fueled!
Happy Summer, #TeamNutriworksInc! The Texas sun is no joke, and with the rising temps, one of our favorite ways to cool off is by transitioning from hot, cooked meals to simple, cold meals like smoothies! Keep in mind, the same rules apply with smoothies as with any other meal – the right balance of carbohydrates, protein, and fat, and enough caloric density to serve as a meal replacement versus a snack. Here’s how you can step up your smoothie game this summer while staying cool and adequately fueled!
Step 1: Pick your base fruits/veggies. Frozen bananas give smoothies a great creamy texture and enough sweetness to minimize the need for any added sweeteners like honey or flavored/sweetened protein powder. Other fruits, like cherries, will also provide a sweet flavor and give your smoothie a beautiful color! Experiment with combos of berries, mango, or pineapple to find what you like best in terms of texture and flavor. Tip: add greens to your smoothie like spinach or kale (or other veggies) for an added nutrition bonus! The flavors from the fruit will mask the veggies so you won’t even know they’re there!
Step 2: Pick your protein. Unflavored whey or pea protein are going to be the best options for protein powder. Buying unflavored protein powder ensures that you are getting the nutrients without all the added sweeteners (sugar, sugar alcohols, etc.). Good brands for unflavored whey protein: Isopure, BiPro, or Jay Robb. For unflavored pea protein: Nutrasumma, Orgain, and Garden of Life are good brands. You can also add a little bit of plain nonfat Greek yogurt to your smoothie for extra nutrients and protein.
Step 3: Pick your healthy fats. Depending on the flavor you’re going for, avocado, nut butter, chia seeds, and ground flaxseed are great healthy fat options for smoothies. Like with fruit, experiment with different fats to see which ones you like best! Peanut or almond butter pairs well with banana-based smoothies. Avocado, chia, and flaxseed generally don’t add a whole lot of flavor, so those are good options if you’d rather taste the fruit.
Step 4: Pick your liquid and blend. You can use water, milk/plant-based milk, coconut water, or unsweetened fruit juice to blend with your ingredients. If you are using fresh fruit as opposed to frozen, add a little bit of ice to the blender.
Katherine’s favorite summer smoothie recipe: 1 cup unsweetened vanilla almond milk; 1 scoop protein powder; 1 frozen banana; 1 cup mango chunks; ½ avocado; big handful spinach. Blend!