HUMP DAY HEALTHY EATS; Sensational Smoothies


Fruit smoothies can be an easy way to nourish your body with essential vitamins, minerals, and fiber.  Making smoothies yourself is always a better choice because then you know exactly what’s in them.  Making your own smoothies can also help prevent fruit from going to waste.  Because they are not necessarily low in calories, they should be used to replace a meal, not in addition to a meal, if you are trying to lose or maintain weight.   First, choose a smoothie base.  You can add water, milk, soy milk, almond milk, or yogurt. The healthier options would include water, low fat milk or low fat yogurt.     Second, choose your fruit or fruits.


 In general, citrus fruits, apples, and pears contain vitamin C and potassium.  Tropical fruits contain those and folate and manganese, which keeps your bones, blood sugar, and thyroid healthy.  Berries contain particular antioxidants that help reduce inflammation and help fight disease.     Third, add some protein to give some extra nutritional benefit.  There are lots of different kinds and flavors.   Here are some of my favorites, but don’t be afraid to experiment.  

Pumpkin Pie Smoothie


1 banana
½ cup pumpkin
¾ cup vanilla almond milk
¾ tsp pumpkin pie spice
1 Tbsp vanilla protein powder
1 – 2 handfuls of ice Blend all ingredients.  

Flat-Belly Smoothie


½ cup frozen blueberries
1 cup kale
½ cup frozen pineapple
1 Tbsp almond butter
3 oz vanilla nonfat greek yogurt
¾ cup water
Blend all ingredients  

Banana Split Protein Smoothie
1 scoop chocolate protein powder
1 cup strawberries
½ banana
1 cup vanilla almond milk
1-2 handfuls of ice


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