Supercharge Your Smoothie

Health Notes from Dr. Liz

January 22, 2016

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A well-made smoothie can be a nutritional powerhouse! With the right ingredients, this blended concoction supplies protein, energizing carbs and a wealth of vitamins, minerals and health-boosting compounds. Supercharging your smoothie can help speed recovery from a workout and help protect your body against aging and an array of diet-related ailments such as heart disease and cancer.

Ready to make your smoothie work for you? Mix it up with some of these power-packed ingredients:

Protein: Aim for at least 10-25 grams of protein per serving. For post-workout smoothies, include 20-25 grams of protein.

• Greek yogurt (plain) – 20 grams protein per cup
• Cottage cheese – 26 grams protein per cup
• Yogurt – 12-15 grams protein per cup
• Milk (low-fat or skim)—8 grams protein per cup
• Soy milk – 6-7 grams protein per cup
• Protein powders (whey, soy or pea protein) – 12-25 grams per scoop (check product label)

Fruit: Aim for 1-2 medium-sized pieces of fruit, leaving the peel on when practical. Fruit supplies a wealth of vitamins along with hearth-healthy soluble fiber and energizing carbs.

• Berries (1 cup frozen or fresh)
• Citrus fruit (if organic, toss in peel and all for extra tartness)
• Banana (without the peel)
• Apple (with skin but no seeds)
• Mango, pineapple or papaya
• Grapes (1 cup)
• Peaches, nectarines or apricots (without pits)

Veggies: With a daily goal of 2-3 cups of veggies, adding raw (or cooked and chilled) veggies to your smoothie is a great way to blend these into your diet without much effort. Use well-rinsed and clean veggies; peel when needed.

• Leafy greens like spinach or kale
• Carrots
• Tomatoes
• Colorful peppers (without the seeds)

Extra add-ins:

• For a touch of sweetness, add 1-2 teaspoons agave syrup, honey or coconut sugar. Go easy on the sweeteners as they count as added sugar.
• Get a helping of plant Omega-3’s and fiber from Chia seeds or ground flaxseed.
• Almond butter or other nut butters provide heart-healthy fats and vitamin E and are rich in calories.

BONUS: Use frozen fruit for added “chill factor” or use 2-4 ice cubes per smoothie for thickness. Adding 100% fruit juice (approximately ½ cup per smoothie) adds liquid for smoothness and some additional nutrition.