Grab your Vitamix and get your day started on a green and healthy note. In less than 90 seconds you can help meet your quota for fruits and veggies, feel more alert, energize your body, and help balance your weight.
Start Here:
Liquid Base: If you’re accustomed to orange juice in your smoothies, try switching to water instead to help reduce the sugar rush. Try milk or non-dairy milk as well, both of which supply healthy protein and vitamin D.
Protein: There are a lot of options with proteins, you don’t have to use a protein powder. However, protein powders do provide a pretty might punch when it comes to density. Choose a protein powder made from brown rice, dairy, or pea protein. Soy proteins are available but some can find soy irritating to the stomach. Yogurt is another option that offers protein as well as healthy bacteria.
Healthy Fats: Did you know you can leave out the banana in your smoothie and swap it for ¼ avocado? We learned this in Dr. Frank Lipman’s book, Revive, and have been using it ever since, especially in our blueberry-avocado smoothies. Other healthy fats that are beneficial include most nuts as well as seeds like flax, chia, sunflower and pumpkin.
High-Fiber Carbohydrate: Look for a mix of fruits and veggies in your smoothie. Some fruits have more fiber than others; the highest in fiber include the berry family, pears and apples. They also tend to be lower in sugar than their more tropical (and less fibrous) counterparts like mango, banana, papaya, and pineapple. Then add in at least one cup of veggies. We prefer leafy greens as they are powerhouses for a variety of nutrients and are easy to blend into your smoothie. Try spinach, swiss chard, and kale.
Flavor It Up: Then add in some flavor. Lime is a great addition to a tropical smoothie, as is ginger. You can add cinnamon to blueberry and flax and you’ll have a delicious treat. Herbs, including basil and mint can provide a fresh flavor, while vanilla will make your smoothie even more like a breakfast treat.
Whatever you do, try to follow the recipe above and experiment. Some smoothies will be awesome; others you may not revisit.. But play around and start your day right!
With her love of health and writing, Melissa has written for such publications as Shape, Natural Solutions, Yoga Journal, Self and Pilates Style, and has created recipes and food-oriented stories for such publications as Delicious Living and Cooking Light.
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