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Nutrition Articles  ›  Meals and Food

Smoothie Smarts

Simple, Healthy, and Delicious Treats

-- By Becky Hand, Licensed & Registered Dietitian
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Yogurt Benefits
Many smoothie recipes use yogurt as a main ingredient. Yogurt adds body and creaminess, as well as protein and calcium. Since yogurt is a cultured product it also contains live, active, friendly bacterial cultures such as L. Bulgaricus, S. Thermophilus, and L. Acidophilus. These help to keep the stomach and intestinal tract healthy and the immune system strong.

Soy Alternatives
Perhaps you prefer the non-dairy route when creating your smoothie. Soy products add creaminess and protein while also helping to lower blood cholesterol levels, decrease the risk of heart disease and some cancers, improve bone health, and help with menopausal effects. Try using soymilk, soy yogurt, and soft silken tofu.

Nutrient Boosters
Because of healthy ingredients (milk, fruit, juice, etc.) most smoothies are naturally nutrient-dense. However, if you feel you need to boost the nutritional value even further, you can add protein, soy, or non-fat dry milk powders to your smoothie. Smoothies are also perfect ways to sneak in some ground flaxseed or wheat germ too.

Sweetening Power
If you find the smoothie to be a tad on the tart side, then add a little sweetness of your choosing: sugar, maple syrup, fruit spreads, or artificial sweeteners all work well.

Spicing It Up
Spices and flavorings give your smoothie zest without adding a lot of extra calories. Try adding vanilla, almond, coconut, or lemon extracts. Sprinkle in some nutmeg, cinnamon, malt powder, coffee (instant or brewed), coconut, or cocoa powder.

Leftovers for Later
You don’t have to toss leftovers down the drain. Simply pour the smoothie mixture into Popsicle molds and freeze. Watch your children come running for this special, after-school treat. You’ll find them refreshing too!

Ready, Set, Go!
To get you started, try one of the following recipes:

Blueberry Orange Smoothie: A frosty treat that's low in fat.
Tropical Smoothie
: You don't have to go on vacation for a taste of the tropics!
Strawberry Soy Smoothie
: This dairy-free smoothie packs protein and calcium into one tasty package.

Then move onto other SparkPeople smoothie recipes. Check your local library for recipe books dedicated to the creation of smoothies. Don’t be afraid to experiment and have fun by adding different fruit combinations and coming up with your own fabulous concoctions! Have you found that blender yet?
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

    Hello, I wanted to share my most common smoothie recipe. 1 scoop vega sport protien powder, 1 scoop vega complete meal, spinach, kale, frozen berries for sweetnes all organic with lots of water for a full vitamix. I am trying to just have one a day. I used to have 3 a day - 2/18/2014 1:59:42 AM
  • We have been making the following smoothies every morning for several months:

    1 cup of fruit - berries, apples or peaches - frozen
    2 bananas - frozen
    2 Tablespoons of flaxseed
    2 Teaspoons of Chia seeds
    1 serving of yogurt
    2 cups of water
    3 or 4 ounces of spinach - I know that is a lot.
    6 to 10 ice cubes

    Put in a good blender with frozen food on the bottom and blend till smooth. Add more water if it is too thick.

    Makes enough for 3 people...or more. I give a large glass to my wife and I drink a few large glasses every morning.

    Of course, the color will vary a lot depending upon the fruits. If you use apples it will come out green. If you use red berries it will come out closer to brown.

    I mix up the fruit (besides banana) in order to get mixed vitamins and minerals. Also I throw in some almonds once in a while for the oils. We buy fruit when it is in season and use that when possible.

    I have added pumpkin puree some weeks too.

    We bought a Blendtec Wildside after making smoothies in our old cruisinart for a few months. Nice that they are fully blended now in much less time.

    We are able to buy fresh banana's that are seconds for $1 or $2 for a flat. I wait for them to get nice and ripe and then peel them, put them on a cookie tray in the freezezer and then finally bag them up. Then every morning I can take out a couple, break them into thirds and throw them in the blender.
    - 10/20/2013 6:59:50 PM
    I, too, discovered the wonder of smoothies about 6 months ago when I changed to a more healthy diet. I use organic, frozen fruit, a handful of organic baby spinach, some greek yogurt, and, either 100% cranberry juice plus water or rice milk for the base of most of my daily smoothies. I also add a little flax. I never add sweeteners but I do put in some fresh fruit if I have it, such as a banana, or local fresh fruit in season such as a peach or apple. Carrot is also good. It's one of the best ways to start the day & it's nice to know you've had a couple servings of fruit & a serving of veggies before you've even left the house! - 8/10/2013 3:50:19 PM
    I'm on a total smoothie kick lately. I have a hard time finding the time for breakfast in the morning, so I'll portion frozen berries & other fruit in the freezer, add greek yogurt, flax, and SPINACH. If it's a tad bitter I'll add a wee bit of agave nectar. I've never been a spinach fan, but you can't even tell that it's in there. :) - 8/10/2013 11:45:19 AM
  • I enjoyed the article, I find using a 5 to 1 ratio of 5 veggies to 1 fruit works well for me. My favorite is 5 parts kale, and 1 part pinapple:) - 8/10/2013 11:20:58 AM
  • Great article. Love smoothie. - 7/28/2013 10:11:41 PM
  • I got hooked on smoothies three years ago when I broke my jaw. I ate through a straw for eight weeks. You can make just about anything into a smoothie, but there are some things that should be ingested in their traditional state. Trust me on this. - 12/24/2012 11:23:48 AM
  • I feel like the only person on earth who does not like smoothies. However, I'm glad there are so many options for those who do. - 12/24/2012 7:57:48 AM
  • I've been doing smoothies for about six months. They are not fancy. What I buy are either the frozen strawberries or frozen raspberri mix. Reason being I get a lot more strawberries frozen than the fresh produce.

    I started off putting a little bit of yogurt and milk. But now I've eliminted the milk and put one scoop of greek yogurt. At times I don't put anything at all. I want to start makking the veggies ones. - 12/24/2012 7:21:47 AM
  • I used to never like to eat in the morning but then I discovered smoothies. I use my food processor rather than the blender -- I think it's easier to clean. My standard smoothie lately has been 1/2 C frozen blueberries, 1T unsweetened cocoa, ~6 oz greek yogurt or Kefir (non-fat and unsweetened), a generous shake of cinnamon, and a scoop of Vanilla protein powder. Then I stuff in as much spinach as I can. I often add ground flaxseeds or a small piece of ginger root, and a tsp or so of orange-flavored fish oil or even olive oil to get my healthy fats. If it needs to be sweeter I'll add some Truvia or a different blend of fruits.
    I was excited to find fresh cranberries back in the stores yesterday -- this morning's smoothie include 1/2 C of them.
    I blend until very creamy, adding water if needed, or a slash of almond or coconut milk.

    They tend to be a little high in calories, but breakfast is when I can afford them, and it lasts me until lunch. - 10/4/2012 5:34:30 PM
  • I make this yummy smoothie every day. It only takes 2 minutes from ingredients to a delicious and filling meal!
    1 C frozen unsweetened strawberries
    1 C Almond Breeze unsweetened almond milk
    1 Tbs ground flax seed
    2 scoops Carb Solutions vanilla protein shake mix
    3-4 ice cubes
    Blend all ingredients on high and enjoy!

    Any fresh or frozen fruit works well, since the shake mix and almond milk are neutral flavors and go with anything.
    If I'm out of shake mix, I'll use 1/2 cup of nonfat greek yogurt. Vanilla is great, or plain with a little non-caloric sweetener. - 9/19/2012 12:21:31 PM
  • Loved the article and love smoothies:) I use skim milk, frozen fruit, splenda and some ice cubes and yummm. - 1/31/2012 1:35:38 PM
  • I love to have a Goin Green Smoothie in the morning. I get a helping of veggies and fruit in one drink. It is pretty filling as well. As for the added sugar, I understand the concern but truthfully speaking some people will add sugar. May as well get a few tips. For those that are not suffering with diabetes and who can add sugar to their smoothy it is probably OK to do within reason. The alternatives mentioned here are a far better option than the ones sold at those chain stores that claim to make healthy smoothies. - 9/24/2011 3:39:13 PM
  • Sugar? Why would you add sugar to your smoothie? Wouldn't that defeat the purpose of it being healthy. Other ingredients such as fruit juice are probably not a healthy alternative since fruit itself would be the purest form and most fruit juices have added sugars.. I also wouldn't add canned fruit that has syrup in it - more added sugars even when draining the syrup, it leaves the sugars behind on the fruit.

    I'm all for low-fat but many people don't realize that sugar turns into fat especially when you take in too much. For those of us who are diabetic, it's not an option. It's great that this article states to steer away from smoothies made with ice cream, whole milk and cream, but why would you then state to add sugar or maple syrup (unless it's sugar free)?

    Fresh or frozen fruit would be the best options and if you need more sweetness, add a little sweetener. Sweeteners such as Stevia are much more sweeter than sugar and don't affect your blood sugar or turn into fat. - 9/2/2011 7:29:34 PM
  • Made a good one yesterday in Magic Bullet:
    1/2 cup canned apricots with the juice
    1/2 banana
    6 frozen strawberries
    Ate with spoon.
    - 4/18/2011 10:19:57 PM