Sip Outside the Box – 3 New Smoothie Recipes

While the word “smoothie” is synonymous with “healthy,” many smoothies may be packed in added sugar and other unhealthy ingredients. However, smoothies can be a great vehicle to pack in nutrient-dense ingredients into a snack or meal replacement if made right.

According to the Centers for Disease Control and Prevention, only 12.3% and 10% of surveyed adults met fruit and vegetable intake recommendations, respectively in 2019. For those struggling to meet the recommendations, a smoothie can help tick the boxes for these. Frozen fruit can double as sweeteners and giving the smoothie that ideal frozen, smooth texture. Green leafy vegetables like spinach and kale are great options, as they are easily masked by fruity flavors and have anti-inflammatory properties.

If using a smoothie as a meal replacement, it’s important that it includes protein for satiety and to meet daily protein recommendations. In smoothies, good protein sources include protein powders, nuts and nut butters, seeds, milk and yogurt. 

Try one of these three healthy smoothies:

Brain Health Smoothie

Serves: 2

Prep time: 5 minutes

Total time: 5 minutes

Difficulty: Easy

In this recipe, frozen bananas provide a nice smooth texture and natural sweetness. In addition, the fruit contains potassium which aids in promoting healthy blood pressure. High blood pressure has been shown to put strain on the brain. This smoothie also contains many ingredients promoted on the MIND Diet, specifically designed for brain health and to prevent or delay dementia. 

Ingredients:

• 1 banana, frozen
• 1 cup strawberries
• 1 ½ cup milk of choice
• 1 handful spinach
• 1.5 Tbsp. flax seeds

Instructions:

1. Add all ingredients to a blender and blend until smooth.

Inflammation Busting Smoothie 

Serves: 2

Prep time: 5 minutes

Total time: 5 minutes

Difficulty: Easy

This smoothie contains a chockful of anti-inflammatory ingredients from almond butter, cocoa powder, kale and berries. It’s packed in healthy fats, fiber and goodness.

Ingredients:

• 1 ¼ cup milk of choice
• 2 Tbsp. almond butter
• 1 tsp. vanilla extract
• 1 cup frozen raspberries
• 1 Tbsp. Honey
• 1 Tbsp. cocoa powder
• 1 handful kale

Instructions:

1. Add all ingredients to a blender and blend until smooth.

Healthy “Dessert” Smoothie

Serves: 2

Prep time: 5 minutes

Total time: 5 minutes

Difficulty: Easy

Nothing says decadent like the combination of banana, peanut butter and chocolate. In this recipe, cocoa powder provides that chocolate flavor without the added fat and sugar. Instead, it adds anti-inflammatory properties and fiber. Powdered peanut butter provides the flavor of peanut butter but at a fraction of the calories and fat.

Ingredients:

• 1 frozen banana
• 1 ¼ cup milk of choice
• 4 Tbsp. powdered peanut butter, chocolate flavor
• 1 Tbsp. baking cocoa

Instructions:

1. Add all ingredients to a blender and blend until smooth.

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.