Nutrition Articles

Smoothie Smarts

Simple, Healthy, and Delicious Treats

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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.

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