Break it down

Meal Replacement Smoothie

Snack Smoothie

Liquid: Always start with a liquid. It can be juice or milk or water.  I stay away from the juices because of the sugar content and lean toward nondairy milks.

Leafy greens and other vegetables: use what you like.  Spinach tastes rather mild and is very good for you.  Experiment with other things like baby kale, arugula, Swiss chard, a little parsley, cucumbers and carrots.

Fruit: Bananas are high in sugar, but they are sweet and creamy so they taste great in a smoothie.  Peaches, pineapple, berries and melons work great also. Freeze your fruit if you like your smoothies creamy and cold. Try to work toward using more vegetables than fruit. 

Fat: I use smoothies as meal replacements in the morning. So, I always add some fat when I am making a meal replacement. It can be nuts, nut butter, flaxseed oil, coconut oil whatever is healthy and sounds good. Some people like to add avocado.  It's all good.

Protein punch: yogurt, nut butters (Yes, they work as a fat and a protein) or protein powder.

Boost it up:  Add flax seeds, vanilla, I always add cinnamon.  Add fresh ginger or basil, there are a million recipes and I have almost never had a bad smoothie.

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 Quiz Me

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Match the items.

The task is to match the lettered items with the correct numbered items. Appearing below is a list of lettered items. Following that is a list of numbered items. Each numbered item is followed by a drop-down. Select the letter in the drop down that best matches the numbered item with the lettered alternatives.

a. you can get it with coconut oil, flaxseed oil or a nut butter

b. can come from yogurt or other dairy, protein powders, nut butters or high protein grains and vegatables.

c. Dairy milk or yogurt, non dairy milk, water, juice (can be high in sugar)

d. optional for green smoothies, adds nutrients and sweetness, can be frozen to replace ice and make your smoothis cold and creamy

e. Optional for fruit smoothies: spinach, kale, swiss chard, etc.

f. Optional healthy or flavorful additive like flax seeds, vanilla, cinnamon, ginger, basil, spirulina or mint

 


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